If you have spent time for health and well -being Tiktok or InstagramYou have probably heard people who warned you to throw your seed oils immediately – or otherwise.
Influencers claim that they are poisonous, inflammatory and even the fault America’s obesity crisis. But is there a science behind the fear that is for fear?
We have asked nutritionists to review some of the most viral claims about semen oils and help them make well -founded decisions.
Claim No. 1: Sea seed oils are “toxic” and cause inflammation
You may have heard that seed oils – such as sunflowers, soybeans, saflor or corn oil – are harmful because they are full of “toxins” that cause inflammation. But according to Myfitnespal Dietitian Brookell White, this idea does not keep this idea.
“Seed oils get a bad reputation”, “ she says. “They are high in polyunized omega-61). “
While it is true that omega-6 fats can lead to the formation of arachidonic acid, a connection associated with inflammation, your body only converts a small amount. Actually, Studies show that diets in omega-6 fatty acids with high omega-6 ((5).
What is more likely that she drives inflammation? Ultra-processed foods that contain randomly seed oils as well as additional sugar, sodium and saturated fat. “There is strong indications that reducing ultra -processed food supports better health,” says White (White (2). “But that doesn’t mean that seed oils used in house food or full -time food are the problem.”
Claim No. 2: seed oils were invented as industrial products
Yes, this oil family has industrial purposes. But that does not mean that you don’t belong in your kitchen.
White explains that Seed oils were originally extracted using a mechanical screw press, an innovation from the 1880s that made oil production more efficient ((6).
Nowadays, these oils are not only used in food, but also in environmentally friendly products such as soaps and cosmetics. This is not a red flag – it is actually an advantage for sustainability (7).
What about chemical processing? Some people are worried about using solvents such as Hexane during the refinement. However, knows that every gap in the final oil is minimal and regulated.
The bigger problem, she says, is what happens when seed oils are overheated and repeatedly reused (um, as in friteuses in restaurants) because this can lead to oxidation and harmful compounds (harmful compounds (5).
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Claim No. 3: seed oils are responsible for the increase in obesity
This sounds simple, but the truth is far more complicated.
“While seed oils are often held responsible for increasing obesity rates, other factors probably play a larger role“, Says Lauren Cuda, a nutritionist with MyFitnespal. These foods also have high -calorie, additional sugar and only a little fiber and nutrients (nutrients)8). “
In other words, it is not the rapeseed oil in your homemade vinaigrette. The problem is the combination of low -calorie foods with a low nutrient that can contribute to weight gain.
When people reduce seed oils, this is often part of a wider dietary change, which includes less processed foods. This drives the weight loss results that people sometimes get by eliminating seed oils. It is not just oils that makes the trick.
Claim No. 4: seed oils are full of “oxidized” fats that destroy their cells
Seed oils contain polyunsaturated fats (Pufas), which can be sensitive to heat, light and air. But that does not mean that they destroy their cells (9), (3).
“The idea that seed oils are harmful due to oxidation is misleading,” says Myfitnessspal Katherine Basbaum. “They also contain antioxidants such as vitamin E that help prevent oxidative stress in the body. In fact, eating these oils can actually help protect their cells in suitable quantities“, She adds (((10).
Basic tree recommends keeping your oils in a cool, dark place. And when cooking, do not heat them beyond their smoke point. But used correctly, these oils do not represent the oxidative risk that suggest some online votes (suggest (suggest11).
Claim No. 5: Fats such as butter, ghee, beef valley or coconut oil are always healthier
This claim often comes with the idea that “natural” fats are better than “processed”. But when it comes to her heart health, saturated fat content is more important than social media trends.
“Fat Like butter, ghee, beef valley and coconut oil, everyone is high in saturated fat, ”says Basbaum. Excess saturated fat was associated with an increased risk of heart disease and higher mortality ((12). “
On the other hand, unsaturated fat– How they were found in Olive, avocado and rapeseed oil reduce Heart disease risk (13).
This does not mean that you can never cook with butter or enjoy coconut oil in a recipe. However, if you make unsaturated fats for your standard selection for daily cooking, you support long -term health.
And remember: not a single ingredient or breaks your diet. “Health is about your general eating pattern,” says Basbaum. “This means to aim for more fiber, fruits and vegetables and less sugar, sodium and saturated fat – and at the same time enjoy the food they love.”
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Frequently asked questions (FAQs)
Fair oils that come from the seeds of plants. The most common are rapeseed oil, corn oil, cotton seeds, grape, grape, soybean oil, sunflower oil, safflor oil, rice gear oil and peanut oil (14).
NO. olive oil It comes from the fruit of the olive tree, especially from meat and pulp and not from seeds (seeds (15).
There is no single “healthy” oil. The healthiest oil for you in a certain situation depends on things like the cooking method and your personal health goals.
According to the company’s website, the restaurant fries its “hand -lown chicken exclusively in fully refined, heat -made peanut oil (existing, heat -based peanut oil (16). “For the latest information, you can also check the list of ingredients of your meals whenever the food runs out to determine whether certain foods contain seed oils.
Studies on healthy adults do not suggest that these oils cause inflammation. In fact, they can be associated with reduced inflammation (18).
Yes, most seed oils are processed and refined. Oils that are pressed cold or expeller are extracted without chemicals, so that these oils are less processed and refined than those that are extracted with chemical solvents (19).
Yes. Rapeseed oil also known as rapeseed oil and comes from seeds.
Not directly. “A recently carried out study followed 200,000 adults for more than three decades and found worse health results with butter consumption than on herbal oils,” notes Melissa Jaeger (20).
The end result
This Oils may be a social media sins, but science tells a different story. You are a source of Essential fat Your body needs and is not inherently harmful. The real health risks come from ultra-processed food-not the oils itself.
It is smart to be aware of how you keep and cook with oils, but it is not necessary to fear or fry seed oils in your salad dressing. Instead of falling in love with viral nutritional myths, concentrate on your general nutritional pattern: more whole food, less ultra-processed and a balanced mix of healthy fats.
Are you wondering how much fat you really eat? Download the Myfitnespal app To stop your diet and make progress towards your health goals.
The contribution Dietary factual control 5 claims made about seed oils appeared first Myfitnespal Blog.
