Seed Oils
Seed Oils
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the relationship between seed oils and disease
According to physician and nutrition researcher Dr. Chris Knobbe, “Vegetable oils represent the single greatest transformational change to the diet of mankind in all of history! They are the single greatest component of processed foods per calorie basis, which we know are devastating.”
Chronic disease occurs for two main reasons: nutrient deficiency and toxicity. The hallmarks of processed foods are nutrient deficiency and toxicity. Vegetable oils, in addition to refined sugar and flour, are the main ingredients of the processed foods that have invaded and conquered our food supply. As a result, we have more chronic disease than at any other previous time. Vegetable oils were nonexistent in 1900 and now they represent up to a third of our food supply—and we are paying with our health!
What are Seed Oils?
Specifically, seed oils come from the seed (cottonseed, sunflower, sesame, etc.) of a plant. There are other oils that come from fruit (coconut, palm, grape, olive, avocado), nuts, (peanut, almond, pecan, etc.) grains (rice bran, corn) or beans (soybean).
Vegetable oils are a broader category that refers to any oil that comes from a plant (fruit, seed) or crop (corn, soybean). In this context, we are only talking about highly-processed, refined, and unhealthy vegetable oils—not the healthier, unrefined oils from vegetables and fruits like olives, avocado, and coconut.
To add further confusion, the term seed oils is often used interchangeably with the term vegetable oils. We assure you that there are no nutrient-dense veggies in vegetable oil. Don’t be fooled when you are told at a “finer” restaurant that “we use grape seed oil.” They are doing us no favors; they are only trying to minimize their costs—at the expense of our health. Vegetable oils all taste the same (no taste at all), and they all have the same nutrient content—nothing—as a result of being so refined and processed. All vegetable oils are stripped of any nutrition and they are toxic no matter how many famous health institutions tell us otherwise. They are NOT heart healthy!
Oils are fats or fatty acids. Our bodies mostly need fats for energy and important cell components. There are 3 main types of fats: saturated, monounsaturated, and polyunsaturated. Saturated fats are solid at room temperature and the most stable fat. “Stable” means how easily the fat breaks down into potentially toxic byproducts (free radicals and other toxins), usually by oxidation (fatty acid oxidation via oxygen). These toxins (chronic metabolic biologic poisons) wreck havoc throughout the body.
Saturated fats are healthy, despite what much of the misguided science promotes. They provide us with vitamins (A, D, E, K2) not found in other oils. They also contain stearic acid, which our mitochondria (energy factories in our cells) love to burn for clean energy. Examples of saturated fats include tallow, lard, butter, ghee, and coconut oil (vegan source). We love cooking with saturated fats!
Monounsaturated fats are liquid at room temperature and are more unstable than saturated fat. Examples of monounsaturated fats include olive oil, avocado oil, peanut oil, and canola oil. Monounsaturated fats are also very healthy and an ideal source for energy. We generally use these oils with no heat, such as in dressings or dips.
Polyunsaturated fats (PUFAs) are also liquid at room temperature, but they are the most unstable fats. Generally there are two main types of PUFAs: omega-3 fatty acid and omega-6 (linoleic acid). Typically, Omega-3 fatty acids are anti-inflammatory and omega-6 fatty acids are pro-inflammatory. Examples include all the famous seed oils such as corn, safflower, sunflower, soybean, grapeseed, cottonseed, etc. These fatty acids are considered essential fatty acids and we must consume some of them to live. However, the recommended consumption of linoleic acid (Omega-6) is only 0.5% of caloric intake, with a maximum amount of 2%.
These PUFAs are not ideal for cellular energy; rather, they are a critical factor for maintaining the health of structures such as cell membranes. In excess, however, PUFAs are burned in the mitochondria of our cells, which cripples them and leaves us tired, hungry, and prone to obesity. Our mitochondria prefer glucose (sugar), and stable fats (saturated and monounsaturated fats). (For more information about fat, check out our resource guide on healthy fats.)
Note: There is an omega-3 fatty acid known as linolenic acid (ALA). Don’t confuse linolenic acid (omega-3) with linoleic acid (omega-6).
What about whole seeds?
Are those “bad?”
We like whole, organic seeds. However, avoid roasted, honey-covered, or sauce-covered seeds, as many seed oils are used in these preparations. Always read ingredients. Organic seeds which have no glyphosate contamination occur naturally and don’t need harsh processing, which generates many toxins.
What are other names for seed oils?
Vegetable oils
Omega-6 oils
Polyunsaturated oils
“Heart healthy” oils
Vegetable seed oils
Industrial oils
Plant oils
PUFA (polyunsaturated fat)
Edible oils
Unsaturated fats/oils
How did vegetable oils become so widespread?
Seed oils were first introduced in the mid-1800s as described above; however, they were not widely used in the food system until 1909, when Procter and Gamble developed Crisco as an alternative fat using partial hydrogenation. Hydrogenation was necessary to stabilize the seed oil (cottonseed) and make it a solid at room temperature. Through extremely clever marketing, wild claims, and Herculean effort, Crisco became a huge hit. It was advertised as a cheaper and “cleaner” alternative to animal fats. Procter and Gamble also claimed Crisco was easier to digest than animal fats. (Read the ad for yourself.) In addition, they wrote a recipe book replacing animal fats with Crisco and “generously” distributed it for free, an ingenious marketing tactic that was never done prior. Sadly, it was over 80 years later when we would find out how tragically this food experiment ended. As documented in this 1997 study, Crisco was made with nearly 50% trans fats and these fats have been responsible for well over 100,000 deaths.
In the 1960’s, seed oils in liquid form as we know them today were unleashed onto the world. Food scientists finally developed a way to stabilize the seed oil to be packaged into a bottle. Harsh extraction and processing techniques rendered seed oils cheap, ubiquitous, and nutrient poor.
In 1955, the widely popular US president Dwight Eisenhower suffered a heart attack. This sad news culminated into a huge national fear and frenzy regarding heart disease. Enter Ancel Keys to save the day, a charismatic physiologist (not a doctor) who quickly rose to prominence with his flawed research and conclusions.
Keys hypothesized that cholesterol and saturated animal fat were causing an increase in heart attacks. By manipulating data, using observational studies, receiving large amounts of money from biased parties, and more, Keys was able to cement his hypothesis in large famous public health organizations such as Harvard. Further validating his findings was a then small and unheard of organization called the American Heart Association, which was given over 1.7 million dollars from Procter and Gamble to spread these findings, which they are still doing to this day. In 1961, the American Heart Association recommended polyunsaturated fats (seed oils) to fight heart disease. Unfortunately, this message has persisted despite increasing evidence that seriously calls the message into question. Despite Americans eating “healthier,” smoking less, and exercising more, we continue to suffer from staggering levels of chronic disease (more on this later).
Big Food continues to deceive the public with clever marketing and weak science. They slap “heart healthy” on labels and, in cooperation with trusted health organizations, make sweeping guidelines that are not backed by science. Ever since the 1980’s mandate encouraging us to eat low fat, we have only become more obese and more sick. Despite the alarming statistic that 6 out of 10 Americans suffer from some kind of chronic disease, USDA guidelines and the World Health organization still recommend that we consume 45% of our calories from carbs and that we should minimize saturated fats found in animals and coconut. The science does not support their claim that saturated fats are bad for us, but yet the message persists.
Common Questions:
No! In general, the higher the linoleic acid (omega-6) concentration, the higher adverse health effects. Dr. Cate Shanahan, a prominent seed oil researcher and doctor, coined the expression “the hateful 8.” The hateful 8 oils include: canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, and ricebran.
The seed oils with the highest linoleic acid concentration are safflower (78%), grape seed (73%) and poppyseed (70%) oil. Butter (2%), tallow (2%), olive oil (10%) and coconut oil (2%) are mentioned for relative comparison.
They are everywhere. They line every shelf of our grocery stores. They are in most, if not all, processed foods. They are found in fast food restaurants and even finer restaurants. They are found in hot bars, even at fancy grocery stores like Whole Foods. Most dressings, sauces, and dips are full of vegetable oils.
When any oil is refined, the nutrients from the plant (seed, fruit, bean, etc.) are minimized due to the processing. Also, it will be more colorless and the taste of the oil will be more neutral. In general, search for unrefined (minimally processed) oils.
Omega-6 fatty acid. There are several omega-6 fatty acid molecules, but the most common and important fatty acid is linoleic acid. Briefly, it is the breakdown (oxidation) products of linoleic acid (and the amount) that causes all sorts of problems in the human body (more about that below). Omega-3 fatty acids from nut oils are no better. Actually, they are worse because they are more unstable (more double bonds) than omega-6 fatty acids. Unfortunately, oxygen loves to attack the double bonds of these unstable compounds and create free radicals. When too many free radicals are not neutralized by our body’s antioxidants (enzymes in our body not necessarily from supplements), it causes inflammation that can then lead to chronic disease, neurodegenerative disease (Alzheimer’s, Parksinson’s, MS, etc), and cancer.
It is near impossible to naturally extract oil from seeds, with the exception of sesame. Due to sesame’s rich heritage, the seed has been bred to increase oil yields without harsh processing techniques. However, this is not the case with other seeds or beans. Again, this does not apply to olive, coconut, palm,or avocado oils—but it is important to note that most olive and avocado oils are blended with seed oils.
Seed oil companies use extremely harsh extraction processes (check out this video), such as bleaching, deodorizing, extreme pressure, utilization of chemical solvents, and extreme heating, to name a few. This refining process and the heat from cooking damages these seed oils beyond all recognition. Sadly, we are left with empty concentrated calories and toxins (see below). For example, 5 tablespoons of corn oil requires 98 ears of corn! Who can eat 98 ears of corn in 1 setting, much less 50 settings! A stir fry or a salad dressing could contain 5 tablespoons in just 1 meal.
Yes, in the common literature. However, more specifically, linoleic acid is the most common omega-6 acid (80%). Remember linolenic acid (ALA- omega-3) is NOT the same as linoleic acid (omega-6).
CLA is an omega-6 fatty acid similar to linoleic acid. Natural conjugated linoleic acid is also known as a trans fat that is healthy while artificial trans fats are disease causing. Conjugated linoleic acid is formed in the gut bacteria of cows (and any animal with multiple stomachs), and thus is found in animal products such as meat and dairy. It is more stable than linoleic acid due to fewer double bonds repackaged by the animal.
It is helpful to think that our body responds to food via a certain “code.” Fats have different codes based on their composition. A very slight change in the code can lead to a dramatically different impact on the body. This is why we must understand that not all fat is created equal. Also, we must be very careful of any nutrient that is artificial or synthesized in a lab. For example, supplemental artificial CLA requires a closer look despite all the misleading advertisements. We don’t recommend supplemental CLA as this excellent study shows that it causes inflammation and therefore disease. We do recommend healthy natural CLA found in whole food, particularly in animal products.
When people go on a low carb/keto diet, they severely reduce seed oil consumption. That is, they cut out dressings, sauces, grain-based products, corn, potatoes, Chinese/Mexican/Thai fast food, popcorn, pizza, chips, and other junk foods that are loaded with vegetable oils.
There is no dispute that trans fats are toxic and have killed many people. They have been officially banned from our food supply. However, if a product has less than 0.5 grams of trans fats, the label does NOT have to mention it, so we may be unintentionally ingesting trans fats without knowing it. In addition, in the processing of vegetable oils, small amounts of trans fats are unintentionally created, which never make it to the label. We want NO trans fats in our bodies.
Vegetable oils are already very unstable when extracted from their seeds. The fats begin breaking down (oxidizing) into toxic byproducts. They continue breaking down even when they are being placed in the bottle. Yep, they further break down while they are in the bottle on the shelf waiting to be purchased. When we use them to cook we apply high heat, which causes more toxic breakdown products. If we reuse the oil over and over like many fast food restaurants (and even finer restaurants), we get even more toxic byproducts.
At least 18 harmful toxins, as seen in this study.
No. Approximately 100% of the minerals are removed during processing. About 75% of all the vitamin E is destroyed during processing. Approximately 80% of vitamin A precursors (retinals) are destroyed. We do get something—empty calories and an additional 5% of toxins.
Jeff Nobbs at Zero Acre Farms addresses this issue very clearly. We will highlight 3 quotes:
“2 of the top 3 drivers of global deforestation are vegetable oil crops.”
“More land is devoted to growing vegetable oil crops than all fruits, vegetables, legumes, nuts, roots, and tubers combined.”
“Vegetable oils account for 20-30% of global croplands, but deliver less than 0.01% of the world’s nutrients.”
Our Ultimate Guide to Avoiding Seed Oils in Your Kitchen e-book has lots of great suggestions!
Before 1900, seed oils were used for candles, soap, and machine lubricant. There was no seed oil consumption. However, with so much cotton seed being wasted, the idea was born to at first sneak it in the food chain by cutting olive oil with cottonseed oil. Then came Crisco (see above) in 1909, unleashing seed oils into the world. From 1900 to the present, the largest increase in our food consumption is seed oils! By 2005, 86% of all added fat in the American diet was from seed oils. We went from 0 grams of vegetable oil consumption to 80 grams/day by 2020.
The average American today is consuming up to 32% (over 700 calories) of their total calories from vegetable (seed) oils, which is a whopping 150-fold increase as compared to the average American in 1902! The current recommendation of seed oil consumption is less than 10%. Ideal daily consumption is 2-5% linoleic acid. Another important source of potentially toxic omega-6 fatty acids in our diet comes from factory-farmed animals that are fed GMO corn and soy.
By extracting oils from seeds, we are consuming a super-high concentration of linoleic acid (omega-6). Jeff Nobbs (check out his website, which is outstanding) illustrated this point to perfection with this illustration. I certainly can’t eat 625 grapes in one sitting, but I can get 5 tablespoons of grapeseed oil in my stir fry. The poison is in the dose.
The Ultimate Guide to Avoiding Seed Oils in Your Kitchen
In this comprehensive and easy-to-read guide, you’ll learn:
- What seed oils are, where they came from, and why they’re so unhealthy
- How to differentiate between healthy and unhealthy fats
- Where oils like sesame oil and peanut oil fit on the spectrum
- Our recommendations of the best fats to cook with
- Helpful tips about buying, storing, and cooking with each fat
The guide also includes a printable quick reference chart that you can use at home or in the store.
What specifically in vegetable oil is causing a problem?
The culprit appears to be the AMOUNT of omega-6 (linoleic acid) fatty acid ingested over a long period of time. Omega-6 fatty acid is an essential fat that we must consume in our diet. It is abundant in many foods, and there are few to no reported cases of omega-6 deficiencies. In 1909, our caloric intake in omega-6 fatty acids (linoleic acid) was about 2% (5 grams/day). In 2008, our caloric intake in omega-6 fatty acids skyrocketed to 11.8% (29 grams/day). That is a 6-fold increase in linoleic acid intake.
Omega-6 by itself is not the problem. Rather, it is the oxidation (breakdown) of linoleic acid that is the problem. As we consume more Omega-6 fatty acids, the more our bodies oxidize these molecules. Linoleic acid breaks down into toxic molecules such as HNE (4-hydroxynonenal). HNE is the most abundant cytotoxic (cell killing) lipid byproduct (lipid peroxidation). Omega-6 and its breakdown products accumulate in our fat cells. In short, it causes the fat cells to grow larger, break down, and fail as an important endocrine (signaling) organ. This leads to obesity and other chronic diseases.
HNE, known as the most toxic aldehyde, is extremely reactive and has been implicated as an important step in the formation of most chronic diseases and even cancer. It has been linked with obesity, premature aging, cancer, general inflammation, heart disease, metabolic dysfunction, diabetes, strokes, Alzheimers, and others. HNE is an unstable byproduct of linoleic acid breakdown, that wreaks havoc in the body. It can be measured in the blood and is now recognized as a stress marker.
Interestingly, another breakdown product of linoleic acid is arachidonic acid. Arachidonic acid breaks down into endocannabinoids (CB1 receptor), similar to that found in THC (and causing a similar case of the munchies). When we consume too much vegetable oil, we form these hunger inducing compounds, which causes us to overeat. This study suggests that obesity may be linked to our increased consumption of linoleic acid.
Vegetable oils also have a high content of phytosterols, which are implicated in heart disease (per this study). These phytosterols find their way in the lining of our arteries and contribute to heart disease.
What are some of the disease trends in the last 200 years in the US?
Is there a connection to the rising use of vegetable oils?
Heart disease
The first published known case of a heart attack was in 1912. Barely 20 years later, heart disease became the leading cause of death in the US. In 2010, 1 in every 3 deaths in the US was from heart disease, and this is continuing to trend up.
Cancer
In 1900, 1 in 17 deaths was due to cancer. In 2010, 1 in 3 deaths was due to cancer, and is trending up.
The average American today is consuming up to 32% (over 700 calories) of their total calories from vegetable (seed) oils, which is a whopping 150-fold increase as compared to the average American in 1902! The current recommendation of seed oil consumption is less than 10%. Ideal daily consumption is 2-5% linoleic acid. Another important source of potentially toxic omega-6 fatty acids in our diet comes from factory-farmed animals that are fed GMO corn and soy.
By extracting oils from seeds, we are consuming a super-high concentration of linoleic acid (omega-6). Jeff Nobbs (check out his website, which is outstanding) illustrated this point to perfection with this illustration. I certainly can’t eat 625 grapes in one sitting, but I can get 5 tablespoons of grapeseed oil in my stir fry. The poison is in the dose.
Diabetes
In 1900, diabetes of any type was very rare (less than 1% of the US population). In 1991, this rose to 3% (8x increase). In 2021, diabetes prevalence was 10.5% (28x increase in 85 years), and is trending up.
Obesity
In 1900, obesity was rare (1.2% of the US population). In 1980, the prevalence was 14%. In 2015, obesity prevalence was at a staggering 39.8% (33x in 115 years), and is trending up.
Metabolic Syndrome
In 1988, about 24% of the US population had metabolic syndrome. By 2016, 88% of Americans had metabolic syndrome, and it is trending up.
Age-related macular degeneration
This is currently the most common cause of blindness in people over 65. From 1851 to 1930, there were fewer than 50 documented cases in the world’s literature. In 2020, there were over 196 million cases in the world.
Knee osteoarthritis
This has doubled in prevalence since the 1950s.
With the advent of refined sugar (1822), cottonseed oil (1866), refined wheat (1880), and the other abundant seed oils (1960s), processed foods began to overtake our food supply. Interestingly, a dentist, Weston Price, published a book in 1939 (which was largely ignored) showing the degeneration of people consuming processed foods. Currently,