Why Are Seed Oils a Hot Topic In Senior Nutrition?

If you follow online nutrition content, you may have noticed health influencers advising people to avoid consuming seed oils. Often called the "hateful eight," the following oils have been subject to significant debate on their health effects:

• Corn oil
• Canola oil
• Cottonseed oil
• Rice bran oil
• Grapeseed oil
• Sunflower oil
• Safflower oil
• Soya oil

According to certain online sources, seed oils are to blame for health issues such as heart disease, diabetes and cognitive problems. As these conditions often affect seniors, older adults and their loved ones may wonder if cutting out seed oils is a good idea.

Many of the products we consume every day contain seed oils in some form, including baked goods that traditionally contain animal fats like lard or butter. Therefore, excluding seed oils from your diet is easier said than done and could restrict the types of ready-made foods you can consume. Fortunately, evidence shows that the negative hype around seed oils is largely baseless, although there are some factors to bear in mind when considering their role in your nutrition plan.

Are Seed Oils Unhealthy?

No matter what oil you use for cooking, you can be sure it contains polyunsaturated, monounsaturated and saturated fats. However, the amount of each fat in your oil depends on the product type. Some people warn against seed oils because they contain high amounts of linoleic acids, a variety of omega-6 fatty acids used in the body to make inflammatory substances. The argument is that these inflammatory compounds increase the risk of certain health conditions.

However, the truth is significantly more complicated — and reassuring. When you consume linoleic acid, your body converts it into arachidonic acid, a key ingredient in inflammatory compounds. However, you only convert a tiny proportion of linoleic acid into arachidonic acid. While there's some evidence that a diet high in linoleic acid can cause health problems in mice and rats, that doesn't mean it has the same effect in humans.

In fact, research suggests that consuming linoleic acid could have health benefits. A 2018 study discovered that men with higher levels of linoleic acid in their blood had a decreased risk of heart disease and death.

How you consume seed oils matters. While using seed oils for cooking is unlikely to be harmful, certain foods containing seed oils aren't the healthiest choices. For example, cakes and cookies often contain seed oils instead of animal fats. These foods are usually high in sugar and saturated fat without providing many vital nutrients. Therefore, you can stay healthy while eating seed oils by prioritizing whole foods such as whole grains, fruits, vegetables and lean protein.

Tips for Consuming Seed Oils Safely

Choosing the right seed oil for each purpose is essential for avoiding unhealthy byproducts. The smoke point (the temperature causing the oil to generate smoke and other harmful substances) affects which oil to choose.

Seed oils with high smoke points are ideal for tasks such as searing and deep-frying. Sunflower oil is perfect for cooking at high temperatures because it can withstand significant heat without affecting its composition. Meanwhile, oils with medium smoke points are suitable for baking and frying. Examples of seed oils with medium smoke points are canola and grapeseed oils.

Oils with low smoke points aren't suitable for cooking over high heat because they produce potentially harmful compounds when they reach the smoke point. However, you can still use them for low-heat cooking and salad dressings, dips and marinades. Examples include:

• Hemp oil
• Soy oil
• Sesame oil
• Pumpkin seed oil
• Corn oil

Certain seed oils have such low smoke points that you shouldn't use them for cooking. However, they're still suitable for adding flavor to heat-free recipes such as salads. For example, flaxseed oil is unsuitable for cooking but ideal for cold dishes.

Whatever type of seed oil you use, be sure to store it correctly. Keep bottles of cooking oil in a cool, dark place and discard them when they start to smell unpleasant or exceed the use-by date printed on the packaging.

Is Cold-Pressed Seed Oil Better for Senior Health?

Manufacturers produce cold-pressed seed oils by pressing the seeds mechanically instead of extracting the oil using solvents. Cold-pressed oils may provide more significant health benefits for seniors because they typically contain higher levels of beneficial compounds. These compounds can also help keep the oil fresher for longer, and the cold-pressing method is better for the environment than other techniques. However, cold-pressed oils are usually more expensive than other options.