Seed oils may lower your risk of heart disease
Seed oils like rapeseed, sunflower, and safflower oil are a common topic of fear and concern on the internet, with many claiming they cause inflammation and disease. In this episode, Professor Sarah Berry from King's College London and ZOE sheds light on the truth about seed oils and offers tips for navigating a world full of them. Despite the widespread panic surrounding seed oils, Sarah reassures listeners that not all seed oils are bad for health and that omega-6 fatty acids should not necessarily be a cause for worry. This episode delves into the science behind seed oils and aims to debunk the myths surrounding their health effects. In North America, seed oils are commonly used in diets. Jonathan Wolf and Professor Sarah Berry both agree that seed oils in different countries are essentially the same, just with different labels. In North America, soybean and rapeseed oils are widely used, with lesser amounts of sunflower oil. Additionally, minor amounts of other seed oils like sesame seed oil and corn seed oil are also consumed in the diet. The process of extracting seed oils involves methods such as cold-pressing or using solvents like hexane. Further refinement processes like bleaching and deodorization are used to remove minor components, resulting in a stable end product. While refined oils may lose some phytonutrients compared to cold-pressed oils, they still retain the main benefits of seed oils. The research suggests that the industrial extraction process does not significantly affect the overall quality of the oils, making them a viable option for consumption. Interestingly, a couple of randomized control trials have compared cold press versus refined oil and found no significant difference in outcomes like inflammation and oxidative stress, despite the loss of phytochemicals. However, the evidence is always evolving, and it's important to consider the current data when discussing the potential harm of processed seed oils.
Seed oil consumption has increased significantly over the years, with soybean oil being the most popular in the U.S. and rapeseed oil (canola oil) being the top choice in the U.K. The composition of these oils, particularly their levels of monounsaturated and polyunsaturated fatty acids, plays a crucial role in their health effects.
Saturated fats, which have no double bonds, are generally considered bad for health. Monounsaturated fats (one double bond) and polyunsaturated fats (two or more double bonds) are beneficial. The type and amount of these fatty acids in different oils affect their stability and health benefits.
Understanding the composition of fatty acids in oils is similar to how proteins are made up of amino acids. Saturated fats are associated with red meat and butter, while monounsaturated and polyunsaturated fats are generally healthier, with polyunsaturated fats being the most beneficial. The complexity lies in the specific food sources of these fats. There are some saturated fats that you might think aren't that bad for you, which we've recently discussed. Now, let's talk about the three categories of fatty acids and how they differ in seed oils. Each seed oil has a unique mix of saturated, mono, and polyunsaturated fatty acids, along with other beneficial compounds like polyphenols and micronutrients. These combinations of fatty acids and phytonutrients determine the health effects of seed oils.
Polyphenols, which are a type of phytonutrient, play a key role in the health benefits of oils like extra virgin olive oil. These compounds, along with the fatty acid composition, contribute to the overall health effects of seed oils. While seed oils contain mono and polyunsaturated fatty acids like olive oil, they have fewer polyphenols. The proportions of mono and polyunsaturated fatty acids in seed oils determine their stability for cooking, with oils high in monounsaturated fatty acids being more suitable for cooking at higher temperatures.
Despite the misconceptions spread in some YouTube videos, seed oils are not toxic. The claims that seed oils are harmful due to their association with health issues, unfavorable omega-6 to omega-3 ratios, unnatural refinement processes, and susceptibility to oxidation are all debunked myths. It's important to understand the science behind these claims and recognize them as misinformation. I am fascinated by your enthusiasm after studying this topic for 25 years. Your interest lies in understanding how fats interact with our bodies and impact our health, is that correct?
Professor Sarah Berry confirms the accuracy of your statement about her 25-year study on various types of fats, not just seed oils. She mentions her research on cooking with seed oils as well.
Starting from the premise that people are consuming significantly more seed oils now than in the past, Professor Berry highlights the rise in health issues such as obesity and diabetes. However, she emphasizes that the correlation between increased seed oil intake and these health problems does not imply causation. She explains that other factors such as unhealthy processed foods, sedentary lifestyles, stress, and sleep issues over the last 50 years have also contributed to the surge in chronic diseases.
When discussing the scientific approach of epidemiology to analyze dietary patterns and health outcomes, Professor Berry mentions that adjusting for confounding variables shows a positive impact of omega-6, a key component of seed oils, on reducing coronary heart disease by lowering bad cholesterol levels. She clarifies that omega-6 is a polyunsaturated fatty acid found in high amounts in seed oils like sunflower, soybean, and canola oil. Studies have demonstrated the beneficial effects of omega-6 on overall mortality, LDL cholesterol, and cardiovascular disease risk.
Professor Berry references the Sydney Heart Study, a pivotal trial from the 1960s, to address concerns about the potential harm of seed oils. She explains that the increased cardiovascular risk observed in participants who consumed more seed oils was likely due to the presence of trans fatty acids in margarine spreads, a form of seed oil at the time that is no longer consumed due to its known adverse health effects.
In conclusion, Professor Berry's insights challenge the simplistic notion that seed oils are solely responsible for the rise in health problems, underscoring the importance of considering a holistic view of dietary and lifestyle factors in understanding complex health outcomes. The Sydney Heart Study is often cited to suggest that consuming seed oils is detrimental to health. However, more recent studies, including epidemiological research and randomized control trials, indicate that increasing polyunsaturated fat intake, including omega-6 fatty acids, can reduce the risk of cardiovascular disease. While there may be a small subset of the population with a genetic variant that makes them susceptible to high omega-6 intake, the majority of people stand to benefit from increasing their polyunsaturated fatty acid intake. Despite the theoretical argument that omega-6 fatty acids may promote inflammation and coagulation, actual studies have not shown any increase in inflammation with increased omega-6 consumption. There is no increase in coagulation, etc. This is because our bodies have other mechanisms that come into play. Even if the amount of omega-6 fatty acids, such as linoleic acid from seed oil, is increased, it does not result in a significant increase in arachidonic acid, which is needed to make certain compounds. Polyunsaturated fatty acids like omega-3 and omega-6 are essential and must be obtained from the diet. This makes them one of the few dietary components that can be accurately measured in the body. It is known from epidemiological data that these fatty acids are obtained from the diet and their relationship with disease risk can be determined. Omega-6 intake does not affect inflammation in the body as previously thought, and having sufficient omega-3 intake is more important than the ratio of omega-6 to omega-3. The processing of these oils does not have any significant downsides, and the oxidation of polyunsaturated fatty acids in seed oils is not a major concern when heated. Years ago, I conducted a randomized control trial at King's with 19 healthy males, where we asked participants to consume a 50-gram fat load containing sunflower oil and other oils typically used for deep frying. The participants consumed the oil fresh and then again after undergoing several heat cycles over 10 days of frying at high temperatures with chips. Surprisingly, the reheated oil had no negative effect on oxidative compounds or blood vessel function compared to fresh oil. While most evidence suggests similar results, it is still best to use fresh oil when possible rather than repeat frying over multiple days.
In terms of actionable advice, it is important to be aware that about 60% of seed oils come from processed foods, with the remaining 30-40% being added by consumers. While the presence of seed oils in foods is not concerning, it is important to consider the overall ingredients in processed foods. For cooking oils, individuals with high LDL cholesterol may benefit from using high polyunsaturated fatty acid oils like sunflower oil, which have a potent LDL-lowering effect. Additionally, extra virgin olive oil, known for its beneficial polyphenols, can also help lower LDL cholesterol.
Swapping from rapeseed oil to soybean or sunflower oil can be beneficial due to their higher polyunsaturated fatty acid content. Both soybean and sunflower oils have sufficient levels of polyunsaturated fatty acids to positively impact LDL cholesterol levels. However, rapeseed and canola oil can still be beneficial options for cooking. They still contain a reasonable amount of monounsaturated fatty acids, which can have some lowering effect. So while there is nothing to be afraid of, swapping them out for healthier options could provide more benefits. Professor Sarah Berry confirms that seed oils are better than palm oil, based on her research and other studies. However, she notes that in the U.S., a significant amount of soybean oil undergoes full hydrogenation, which changes its composition. This hydrogenated soybean oil, while not necessarily harmful, is not as beneficial as the natural, unhydrogenated version. Overall, it is better to stick to the original soybean oil rather than the hydrogenated version, especially in ultra-processed foods. And just to clarify, when cooking, if you heat your seed oil above a certain temperature and it starts to smoke, it doesn't immediately become harmful. The worst that can happen is that it may taste bad and some beneficial compounds in the oil might be deactivated. Harmful compounds are only generated if you repeatedly fry at very high temperatures, but this is unlikely to occur in normal home cooking. Therefore, for the majority of people cooking at home, it shouldn't be a concern.
If you're looking to choose the best oil for your health, extra virgin olive oil is recommended for lowering cholesterol, followed by sunflower oil for its mild flavor. Seed oils like sunflower or soybean are good choices for cooking when you want a flavorless option. Avocado oil, despite its high price, doesn't have any additional health benefits compared to other oils like canola or rapeseed, and it's not better than extra virgin olive oil. Without evidence to support its superiority, it's best to stick with tried and tested options. There is evidence supporting the benefits of both monounsaturated and polyunsaturated fats. These fats, when combined, have complex interactions that were explained in detail. Within polyunsaturated fats, there are two main groups - omega-6 and omega-3, which are essential fatty acids that we must consume for our health, as not consuming them could be fatal. It is not possible to have a diet with no fat because essential fatty acids are crucial for our health.
Omega-6 fats have been shown to reduce the risk of heart disease, with some studies suggesting a 30% reduction in risk. Omega-3 fats are even more beneficial, especially for heart disease and other conditions related to inflammation. The ratio of omega-6 to omega-3 in seed oils should not be a major concern, as lab results may not always reflect real-world outcomes in human health.
The processing of oils, if not cold-pressed, may reduce their healthful properties, but the end result is still a natural oil with minimal differences. Heating oils above their smoke point may affect taste but is unlikely to cause significant health issues. It is recommended not to reuse oil that has reached its smoke point multiple times.
Soybean and sunflower oil are good options for cooking, while canola or rapeseed oil is not as ideal. Extra virgin olive oil is the best choice for optimizing health, except when its taste may not be suitable for certain dishes. Palm oil is not recommended due to its impact on health, and it is advised to check food labels for its presence and consider alternatives. In the U.S., fully hydrogenated soya bean oil is commonly used as a hard fat, while in the U.K., palm oil serves as a hard fat. Both of these oils are not as beneficial in their untreated form. However, Professor Sarah Berry emphasizes that seed oils are still very healthy overall, performing nearly as well as extra virgin olive oil in randomized control trials for various health outcomes.
Jonathan Wolf expresses concern about the perceived toxicity of seed oils, but Professor Sarah Berry explains that for the majority of people, incorporating seed oils into their diet can actually reduce cholesterol and have a positive long-term impact on their health. Despite some conflicting studies, the overwhelming evidence supports the health benefits of increasing omega-6 intake from seed oils.
In conclusion, the discussion sheds light on the misconceptions surrounding seed oils and emphasizes their potential health benefits. Jonathan Wolf and Professor Sarah Berry highlight the importance of making informed food choices and encourage listeners to consider incorporating seed oils into their diet for improved health outcomes. given sentence:
The cat chased the mouse around the house.
Rewritten sentence:
Around the house, the cat chased the mouse.
Seed oil consumption has increased significantly over the years, with soybean oil being the most popular in the U.S. and rapeseed oil (canola oil) being the top choice in the U.K. The composition of these oils, particularly their levels of monounsaturated and polyunsaturated fatty acids, plays a crucial role in their health effects.
Saturated fats, which have no double bonds, are generally considered bad for health. Monounsaturated fats (one double bond) and polyunsaturated fats (two or more double bonds) are beneficial. The type and amount of these fatty acids in different oils affect their stability and health benefits.
Understanding the composition of fatty acids in oils is similar to how proteins are made up of amino acids. Saturated fats are associated with red meat and butter, while monounsaturated and polyunsaturated fats are generally healthier, with polyunsaturated fats being the most beneficial. The complexity lies in the specific food sources of these fats. There are some saturated fats that you might think aren't that bad for you, which we've recently discussed. Now, let's talk about the three categories of fatty acids and how they differ in seed oils. Each seed oil has a unique mix of saturated, mono, and polyunsaturated fatty acids, along with other beneficial compounds like polyphenols and micronutrients. These combinations of fatty acids and phytonutrients determine the health effects of seed oils.
Polyphenols, which are a type of phytonutrient, play a key role in the health benefits of oils like extra virgin olive oil. These compounds, along with the fatty acid composition, contribute to the overall health effects of seed oils. While seed oils contain mono and polyunsaturated fatty acids like olive oil, they have fewer polyphenols. The proportions of mono and polyunsaturated fatty acids in seed oils determine their stability for cooking, with oils high in monounsaturated fatty acids being more suitable for cooking at higher temperatures.
Despite the misconceptions spread in some YouTube videos, seed oils are not toxic. The claims that seed oils are harmful due to their association with health issues, unfavorable omega-6 to omega-3 ratios, unnatural refinement processes, and susceptibility to oxidation are all debunked myths. It's important to understand the science behind these claims and recognize them as misinformation. I am fascinated by your enthusiasm after studying this topic for 25 years. Your interest lies in understanding how fats interact with our bodies and impact our health, is that correct?
Professor Sarah Berry confirms the accuracy of your statement about her 25-year study on various types of fats, not just seed oils. She mentions her research on cooking with seed oils as well.
Starting from the premise that people are consuming significantly more seed oils now than in the past, Professor Berry highlights the rise in health issues such as obesity and diabetes. However, she emphasizes that the correlation between increased seed oil intake and these health problems does not imply causation. She explains that other factors such as unhealthy processed foods, sedentary lifestyles, stress, and sleep issues over the last 50 years have also contributed to the surge in chronic diseases.
When discussing the scientific approach of epidemiology to analyze dietary patterns and health outcomes, Professor Berry mentions that adjusting for confounding variables shows a positive impact of omega-6, a key component of seed oils, on reducing coronary heart disease by lowering bad cholesterol levels. She clarifies that omega-6 is a polyunsaturated fatty acid found in high amounts in seed oils like sunflower, soybean, and canola oil. Studies have demonstrated the beneficial effects of omega-6 on overall mortality, LDL cholesterol, and cardiovascular disease risk.
Professor Berry references the Sydney Heart Study, a pivotal trial from the 1960s, to address concerns about the potential harm of seed oils. She explains that the increased cardiovascular risk observed in participants who consumed more seed oils was likely due to the presence of trans fatty acids in margarine spreads, a form of seed oil at the time that is no longer consumed due to its known adverse health effects.
In conclusion, Professor Berry's insights challenge the simplistic notion that seed oils are solely responsible for the rise in health problems, underscoring the importance of considering a holistic view of dietary and lifestyle factors in understanding complex health outcomes. The Sydney Heart Study is often cited to suggest that consuming seed oils is detrimental to health. However, more recent studies, including epidemiological research and randomized control trials, indicate that increasing polyunsaturated fat intake, including omega-6 fatty acids, can reduce the risk of cardiovascular disease. While there may be a small subset of the population with a genetic variant that makes them susceptible to high omega-6 intake, the majority of people stand to benefit from increasing their polyunsaturated fatty acid intake. Despite the theoretical argument that omega-6 fatty acids may promote inflammation and coagulation, actual studies have not shown any increase in inflammation with increased omega-6 consumption. There is no increase in coagulation, etc. This is because our bodies have other mechanisms that come into play. Even if the amount of omega-6 fatty acids, such as linoleic acid from seed oil, is increased, it does not result in a significant increase in arachidonic acid, which is needed to make certain compounds. Polyunsaturated fatty acids like omega-3 and omega-6 are essential and must be obtained from the diet. This makes them one of the few dietary components that can be accurately measured in the body. It is known from epidemiological data that these fatty acids are obtained from the diet and their relationship with disease risk can be determined. Omega-6 intake does not affect inflammation in the body as previously thought, and having sufficient omega-3 intake is more important than the ratio of omega-6 to omega-3. The processing of these oils does not have any significant downsides, and the oxidation of polyunsaturated fatty acids in seed oils is not a major concern when heated. Years ago, I conducted a randomized control trial at King's with 19 healthy males, where we asked participants to consume a 50-gram fat load containing sunflower oil and other oils typically used for deep frying. The participants consumed the oil fresh and then again after undergoing several heat cycles over 10 days of frying at high temperatures with chips. Surprisingly, the reheated oil had no negative effect on oxidative compounds or blood vessel function compared to fresh oil. While most evidence suggests similar results, it is still best to use fresh oil when possible rather than repeat frying over multiple days.
In terms of actionable advice, it is important to be aware that about 60% of seed oils come from processed foods, with the remaining 30-40% being added by consumers. While the presence of seed oils in foods is not concerning, it is important to consider the overall ingredients in processed foods. For cooking oils, individuals with high LDL cholesterol may benefit from using high polyunsaturated fatty acid oils like sunflower oil, which have a potent LDL-lowering effect. Additionally, extra virgin olive oil, known for its beneficial polyphenols, can also help lower LDL cholesterol.
Swapping from rapeseed oil to soybean or sunflower oil can be beneficial due to their higher polyunsaturated fatty acid content. Both soybean and sunflower oils have sufficient levels of polyunsaturated fatty acids to positively impact LDL cholesterol levels. However, rapeseed and canola oil can still be beneficial options for cooking. They still contain a reasonable amount of monounsaturated fatty acids, which can have some lowering effect. So while there is nothing to be afraid of, swapping them out for healthier options could provide more benefits. Professor Sarah Berry confirms that seed oils are better than palm oil, based on her research and other studies. However, she notes that in the U.S., a significant amount of soybean oil undergoes full hydrogenation, which changes its composition. This hydrogenated soybean oil, while not necessarily harmful, is not as beneficial as the natural, unhydrogenated version. Overall, it is better to stick to the original soybean oil rather than the hydrogenated version, especially in ultra-processed foods. And just to clarify, when cooking, if you heat your seed oil above a certain temperature and it starts to smoke, it doesn't immediately become harmful. The worst that can happen is that it may taste bad and some beneficial compounds in the oil might be deactivated. Harmful compounds are only generated if you repeatedly fry at very high temperatures, but this is unlikely to occur in normal home cooking. Therefore, for the majority of people cooking at home, it shouldn't be a concern.
If you're looking to choose the best oil for your health, extra virgin olive oil is recommended for lowering cholesterol, followed by sunflower oil for its mild flavor. Seed oils like sunflower or soybean are good choices for cooking when you want a flavorless option. Avocado oil, despite its high price, doesn't have any additional health benefits compared to other oils like canola or rapeseed, and it's not better than extra virgin olive oil. Without evidence to support its superiority, it's best to stick with tried and tested options. There is evidence supporting the benefits of both monounsaturated and polyunsaturated fats. These fats, when combined, have complex interactions that were explained in detail. Within polyunsaturated fats, there are two main groups - omega-6 and omega-3, which are essential fatty acids that we must consume for our health, as not consuming them could be fatal. It is not possible to have a diet with no fat because essential fatty acids are crucial for our health.
Omega-6 fats have been shown to reduce the risk of heart disease, with some studies suggesting a 30% reduction in risk. Omega-3 fats are even more beneficial, especially for heart disease and other conditions related to inflammation. The ratio of omega-6 to omega-3 in seed oils should not be a major concern, as lab results may not always reflect real-world outcomes in human health.
The processing of oils, if not cold-pressed, may reduce their healthful properties, but the end result is still a natural oil with minimal differences. Heating oils above their smoke point may affect taste but is unlikely to cause significant health issues. It is recommended not to reuse oil that has reached its smoke point multiple times.
Soybean and sunflower oil are good options for cooking, while canola or rapeseed oil is not as ideal. Extra virgin olive oil is the best choice for optimizing health, except when its taste may not be suitable for certain dishes. Palm oil is not recommended due to its impact on health, and it is advised to check food labels for its presence and consider alternatives. In the U.S., fully hydrogenated soya bean oil is commonly used as a hard fat, while in the U.K., palm oil serves as a hard fat. Both of these oils are not as beneficial in their untreated form. However, Professor Sarah Berry emphasizes that seed oils are still very healthy overall, performing nearly as well as extra virgin olive oil in randomized control trials for various health outcomes.
Jonathan Wolf expresses concern about the perceived toxicity of seed oils, but Professor Sarah Berry explains that for the majority of people, incorporating seed oils into their diet can actually reduce cholesterol and have a positive long-term impact on their health. Despite some conflicting studies, the overwhelming evidence supports the health benefits of increasing omega-6 intake from seed oils.
In conclusion, the discussion sheds light on the misconceptions surrounding seed oils and emphasizes their potential health benefits. Jonathan Wolf and Professor Sarah Berry highlight the importance of making informed food choices and encourage listeners to consider incorporating seed oils into their diet for improved health outcomes. given sentence:
The cat chased the mouse around the house.
Rewritten sentence:
Around the house, the cat chased the mouse.
