If you’ve been anywhere on the internet lately, you may have seen people turning their back on seed oils, claiming harmful toxins, inflammation and damage to the body. But is it just a fad or should you really be avoiding seed oils in your diet? And if so, what should you be using instead? We break down what it all means and offer some alternatives to keep you and your family healthy and happy.
What is seed oil and why is it bad for you?
According to Raysa El Zein, lecturer from the University of Westminster in an article published by The Conversation, seed oils are made through a process where high heat, chemical solvents and extreme pressure are used to extract the oil properties from plant seeds.
“These refining processes can affect the chemical compounds of the oil, reducing the amount of healthy antioxidants, polyphenols and phospholipids. However, this process gives the oil a longer shelf life and stabilises the oil so that it doesn’t burn at high temperatures,” she says.
So why are seed oils bad for you?
“The main issue with these oils is that some fast-food outlets reuse them to cut costs. Once reused and reheated, trans fats, which increase “bad cholesterol” and decrease “good cholesterol”, can form in the oil,” she explains.
She goes on to say that seed oils are a rich source of omega-6 fatty acids. And while they have some health benefits, she reveals omega-6 can increase the risk of inflammation which has been linked to chronic diseases like heart disease and diabetes.
Which oils are seed oils?
Some common examples of seed oils found in Australian supermarkets include the below. They can often be used to deep fry foods as it’s tolerant to high cooking temperatures and can also be found in pre-packaged processed foods:
- Canola
- Sesame
- Sunflower
- Rapeseed
- Grapeseed
- Rice bran
- Peanut
Is olive oil considered a seed oil?
No, olive oil is not considered a seed oil. It is actually considered a vegetable oil as it’s made from the flesh of olives. The oil is extracted by crushing and pressing the olives and is commonly known for its healthy fats called monounsaturated fats.
Seed oil alternatives
Extra virgin olive oil
As the name suggests, extra virgin olive oil (sometimes referred to as EVOO) is made from pressed olives. Unlike refined seed oils, EVOO is made without using high heat or chemicals. Instead, it goes through a process called ‘cold pressing’ which helps the oil to retain health-promoting elements like antioxidants and polyphenols.
Beef tallow
Also referred to as beef fat, tallow is rendered fat from a cow or mutton. It’s a liquid when warm and a solid when cooled. It’s a great alternative for cooking at high temperatures and can even be found in some skincare products. Beef tallow also enriches whatever food you’re making with a rich, savoury aroma.
RELATED: Why is everyone using beef tallow on their skin?
Avocado oil
Avocado oil is—you guessed it—oil extracted from the pulp of avocados. It’s actually quite neutral in flavour so you won’t have that avocado-y taste to your food. Instead, it has the highest smoke point of all the oils making it a great versatile choice for frying, baking, sauteing and roasting.
Coconut oil
Coconut oil is oil extracted from the meat, flesh and kernels of a coconut palm fruit. Like tallow, it’s solid when cooled and in a liquid state when warmed. The oil has a rich, coconut flavour and has quite a low smoking point so it’s ideal for baking or savoury dishes like soups or stews.
Ghee
Commonly used in Indian cuisine, ghee is a type of clarified butter. What this means is butter that has had its milk and water proteins removed, resulting in pure fat. This process raises the smoke point of butter so it can be used in a number of different dishes.
