Seed Oils: The Good, The Bad, and The Alternatives

Cooking oils are a staple in kitchens around the world, essential for sautéing, baking, and creating flavorful dressings. Among these, seed oils—like canola oil, vegetable oil, sunflower oil, soybean oil, and safflower oil—are commonplace, and used for everything from baking fresh goods to adding shelf life. However, these popular oils have sparked considerable discussion among scientists, nutritionists, food experts, and even the U.S.’s Health and Human Secretary regarding their long-term health impacts. With opinions varying, why take a chance when there are easy, delicious alternatives?

What Exactly Are Seed Oils?

Seed oils were first introduced to the culinary lexicon in the 1990s as an alternative to hydrogenated oils, which were used to extend the shelf life of processed foods by manually adding a hydrogen atom. Seed oils are extracted from seeds using processes involving high heat, chemicals, or both, which often results in oils that are highly refined. Common examples include canola oil, sunflower oil, soybean oil, and the broadly used vegetable oil (typically a blend of various seed oils infamously known as “The Hateful 8”). These oils primarily contain polyunsaturated fats (PUFAs), particularly omega-6 fatty acids, like linoleic acid. If you remember from your high school science class, Polyunsaturated fats are fats with multiple double bonds in their structure, making them typically liquid at room temperature. They differ from saturated fats, which have no double bonds and are generally solid at room temperature, like butter. 

Health Concerns Around Seed Oils

Research indicates some potential health concerns associated with frequent consumption of seed oils:

• Inflammation: Studies suggest that excessive intake of omega-6 fatty acids found in many seed oils may contribute to chronic inflammation, potentially impacting overall health.
• Metabolic Health: Scientists have expressed concerns that seed oils could disrupt metabolism due to their composition, particularly when consumed in large quantities over time.
• Oxidation Under Heat: Seed oils are more prone to oxidation when exposed to high temperatures, potentially creating harmful compounds during cooking that may impact your health negatively when consumed. 

While the scientific community continues to research these effects, one thing remains clear: there are healthier, more well-understood organic alternatives readily available that you can start cooking with to make healthier choices today. 

The Benefits of Organic, High-Quality Alternatives

Opting for organic, high-quality oils offers distinct advantages. Extra virgin olive oil, for instance, stands out as a stellar alternative. Produced through simple, mechanical extraction methods without chemicals, extra virgin olive oil is abundant in antioxidants and beneficial monounsaturated fats, particularly oleic acid, known for its heart-healthy properties.

Beyond olive oil, your pantry could also benefit from avocado oil, ideal for high-heat cooking due to its stability. Coconut oil and grass-fed butter or ghee also offer nutritious alternatives, lending delightful flavors to baking, sautéing, and everyday cooking. Add Algae oil for high heat cooking, smoke point of 535 degrees. 

Easy Swaps for Everyday Cooking

Transitioning from seed oils to healthier options is simpler than you might imagine:

• Dressings and moderate-heat cooking: Extra virgin olive oil is a flavorful and versatile staple. Not to brag, but Nan’s Lala Garlic Vinaigrette is crafted exclusively with organic, extra virgin olive oil—and is a delicious choice for salads and marinades.
• High-heat frying or roasting: Avocado or Algae oil's high smoke point makes it perfect for safely roasting vegetables or searing proteins. Healthier food and no more smoking out the kitchen? That's a win-win. 
• Baking and sautéing: Coconut oil adds subtle sweetness to baked goods, while grass-fed butter or ghee elevates sautéed dishes with a rich depth of flavor.

Nourish Your Body, Mind, and Spirit

Choosing wholesome, organic foods is always a reliable decision for your health and happiness. While the scientific debate on seed oils continues, the simplicity of selecting healthier alternatives removes the guesswork from nourishing your family.

At Nan’s, we're committed to crafting dressings and marinades with premium, organic ingredients. Every product we create is designed to support your journey towards wholesome eating and a richer life.