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A nutrition PhD and registered dietitian debunk the health dangers around oils like canola, grapeseed, and sunflower, and how ultraprocessed foods play a role.
Most claims about the dangers of seed oils tend to focus at least in part on inflammation — more specifically, that seed oils contain large amounts of omega-6s relative to omega-3s.
Technically, a seed oil is a cooking oil made by pressing seeds to extract the fat. But the current pariahs are canola, corn, cottonseed, grapeseed, soy, rice bran, sunflower, and safflower oils.
Sunflower, corn, and soybean oil have a higher proportion of omega-6 fatty acids than oils from fish, walnuts, flaxseed, and rapeseed (canola). Omega-6 fatty acids constitute a growing proportion of Americans' fat intake and have been hypothesized to contribute to several negative health effects, including inflammation [17] and immunodeficiency ...
The average density of canola oil is 0.92 g/ml (7.7 lb/US gal; 9.2 lb/imp gal). [41] Cold-pressed and expeller-pressed canola oil are also produced on a more limited basis. About 44% of a seed is oil, with the remainder as a canola meal used for animal feed. [38] About 23 kg (51 lb) of canola seed makes 10 L (2.64 US gal) of canola oil.
Unless you're chugging canola oil, you don't need to concern yourself with it. "Overall, fats [like seed oils] are necessary for health, and also help with both satiety and flavor," Langer says.
Some omega−9 fatty acids are common components of animal fat and vegetable oil. Two omega−9 fatty acids important in industry are: Oleic acid (18:1, n−9), which is a main component of olive oil, macadamia oil and other monounsaturated fats; Erucic acid (22:1, n−9), which is found in rapeseed, wallflower seed, and mustard seed.
But, Taub-Dix stresses, canola oil has an omega-6 to omega-3 ratio of two to one, so it doesn’t have that high of an inflammation risk. “The average American diet is 15 to 1 (omega-6 to omega ...