#inflammation #inflammaging #oxidativestress #cellularaging #insulinresistance #cardiovascularrisk #chronicdisease #omega6 #seedoils #hexane #hormoneimbalance #jointpain #muscleaches #oxidation
Since we’ve been talking about MCT and healthy fats last week, I wanted to explain a bit more in detail why everyone should avoid vegetable or seed oils like the plague: This is really one of the most important things you can do for your health! I’m still debating internally if these oils are actually worse than sugar and gluten, let’s say they’re equal at least.
Just to make sure we’re speaking the same language: what are seed oils?
Seed oils are extracted from various seeds such as sunflower, canola, soybean, corn, grapeseed etc. These oils are commonly used in processed foods, deep-fried dishes, and are often found in grocery store products like margarine, salad dressings, and snacks. They are rich in polyunsaturated fatty acids (PUFAs), particularly omega-6 fatty acids.
Now you are probably wondering: what’s the problem with that?
The problem is that we are over consuming seed oils which is impacting our Omega 3:6 ratio and has a big impact on our inflammation levels.
The second problem is the industrial processes used to produce them.
And the third problem are the chemicals that are added to these oils during the extraction process
Why Are Seed Oils Bad for Your Health?
The issue with seed oils starts with how they are processed. To extract oils from seeds, manufacturers use high heat, intense pressure, and sometimes harmful chemicals like hexane. This damages the polyunsaturated fats, making them unstable and prone to oxidation. When these oils oxidize, they generate lipid oxidation products (LOPs), which contribute to oxidative stress in the body.
This is what the extraction process of industrial (non-cold pressed oils) looks like:
After cleaning, the seeds are crushed or ground into a fine meal. Then, the meal is Expeller-Pressed: This process also uses mechanical pressing, but often with some heat generated from friction.
Solvent Extraction (Hexane Extraction): To extract the maximum amount of oil, most commercial seed oils undergo solvent extraction:
The crushed seeds are treated with a chemical solvent, typically hexane, which helps dissolve the remaining oil.
The solvent is then evaporated off, leaving behind the raw oil. However, trace amounts of hexane may remain in the final product, raising health concerns since hexane is a known carcinogen.
Degumming: At this stage, the extracted oil still contains impurities like phospholipids, proteins, and other undesirable substances. To remove these, the oil goes through degumming, a process where it is treated with water or an acid solution to separate the gum-like substances from the oil.
Neutralization: Next, the oil undergoes neutralization to remove free fatty acids, which can cause the oil to have an off-taste or become rancid. During this step, the oil is mixed with an alkaline substance (usually sodium hydroxide), which reacts with the free fatty acids to form soap. The soap is then removed by centrifugation.
Bleaching: The neutralized oil is often dark and cloudy, so it's bleached to make it look more appetizing. This is done by passing the oil through bleaching clays or activated carbon to remove pigments, trace metals, and other impurities.
Deodorization: Seed oils have strong odors due to volatile compounds, so they undergo deodorization. In this step, the oil is heated to very high temperatures (around 400°F / 204°C) to remove any unwanted odors and flavors. This step can further damage the oil by exposing it to high heat, leading to even more oxidation.
Do you see now how these oils will cause oxidative stress?
Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in your body, leading to cell and tissue damage. Seed oils, because of their instability and tendency to oxidize, overwhelm the body’s natural antioxidant defenses by depleting crucial antioxidants like vitamin E and glutathione.
This constant oxidative stress accelerates the aging process and increases the risk of chronic disease. Let’s not even mention what these oils do to your poor liver!
So one of the main problems with consuming seed oils is that they will increase your inflammation levels: think digestive issues, muscle (or joint) pains & aches, allergies or respiratory diseases are all linked to high intake of oxidized seed oils. They even have been shown to contribute to insulin resistance, a precursor to type 2 diabetes.
Despite being promoted as heart-healthy alternatives to saturated fats, research has shown that consumption of seed oils can elevate LDL (bad) cholesterol and reduce HDL (good) cholesterol, while promoting the formation of arterial plaques.
There is also evidence that seed oils may contribute to conditions like fatty liver disease and autoimmune disorders due to their toxic impact on liver function and the immune system.
Seed Oils and Hormonal Balance
Seed oils can negatively affect your hormones too: Omega-6 fatty acids, which are abundant in seed oils, can be converted into inflammatory compounds called prostaglandins. This can lead to hormone disruption, affecting everything from insulin sensitivity to ovulation. A diet high in seed oils has been linked to irregular menstrual cycles and worsened symptoms of PMS and hormonal imbalances like PCOS (polycystic ovary syndrome).
On the other hand, healthy fats like omega-3s (found in fatty fish and grass fed beef) support hormone regulation by promoting anti-inflammatory prostaglandins. These fats help maintain balance, contributing to smoother menstrual cycles, improved fertility, and better overall hormonal health. I certainly saw a huge impact on my hormonal migraines when I started eating a lot of fatty fish!
Better Choices: Which Fats Should You Choose?
Seed oils have become a major part of the modern diet, but they come with significant health risks. Their unstable fatty acid composition and susceptibility to oxidation contribute to chronic inflammation, oxidative stress, and hormone disruption.
By choosing healthier fats like those from avocado, coconut, olive oil, and omega-3-rich foods, you can support your body’s health, reduce inflammation, and promote balance.
Avoiding processed and refined seed oils as much as possible will have a positive impact on both your short-term health and your long-term wellbeing.
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