Cooking with Seed Oil: Why Experts Are Warning Against It

Oil has long been a kitchen essential. For centuries, it has been used in cooking, with early evidence showing the use of animal fats. Over time, cooking oils have evolved to offer a wide variety of options, each suited for different culinary needs. From coconut oil, known for its high smoke point and distinct flavor, to avocado oil, packed with healthy fats and buttery taste, oils have become indispensable in kitchens worldwide.

However, while oils are a cornerstone of cooking, their impact on health is something that shouldn’t be ignored. Oils like olive oil and flaxseed oil are rich in heart-healthy fats that help lower bad cholesterol levels and keep the heart in good shape. On the flip side, some oils—particularly those high in saturated fats like palm oil—should be used sparingly to maintain a balanced diet.

One category of oil that’s drawing attention lately is seed oils. These oils, such as canola, corn, and cottonseed oil, have become staples of the Western diet. Derived from the seeds of plants, as opposed to fruit oils like olive oil, seed oils are rich in omega-6 fats. These fats, while essential in small amounts, have been linked to increased inflammation in the body. Inflammation is concerning because it can promote the growth of diseases, including cancer.

The Link Between Omega-6 Fats and Inflammation

The omega-6 fatty acids found in seed oils are essential for the body in small quantities, but when consumed in excess, they can lead to an imbalance in the omega-6 to omega-3 ratio, promoting inflammation. Inflammation is a natural immune response, but chronic inflammation can damage tissues and make the body more susceptible to diseases like cancer.

Experts have started to warn about the potential dangers of consuming too much omega-6 from seed oils, especially when combined with a diet low in omega-3 fatty acids, which have anti-inflammatory properties and can help protect the body from diseases.

Research on Seed Oils and Cancer Risk

A recent study from the University of California, Los Angeles (UCLA) adds weight to these concerns, particularly in relation to cancer. The study, which involved 100 men with early-stage prostate cancer, examined the effects of dietary fats on tumor progression. Participants were divided into two groups: one followed a diet low in omega-6 fats (from seed oils) and high in omega-3 fats (from sources like salmon), while the other continued with a typical Western diet, which is often rich in omega-6 fats.

At the end of the year-long study, the group that adjusted their diet showed a 15% decrease in tumor aggression markers, while the group that maintained their usual diet saw a 24% increase in these markers. These results suggest that adjusting the types of fats in the diet can play a role in slowing cancer growth.

Dr. William Aronson, a professor of urology at UCLA and the lead researcher of the study, commented, “Our findings suggest that something as simple as adjusting your diet could potentially slow cancer growth and extend the time before more aggressive interventions are needed.”

What Experts Recommend

Experts caution that moderation is key when it comes to consuming seed oils. While they do offer benefits, such as being more affordable and stable for high-heat cooking, the high omega-6 content can be harmful if consumed in excess. A balanced diet that includes a variety of healthy fats, especially omega-3 fats, is essential for optimal health.

Should You Avoid Seed Oils?

While it’s not necessary to eliminate seed oils entirely, experts recommend reducing their consumption and replacing them with oils that have a better omega-3 to omega-6 ratio. Olive oil, for example, is a healthier alternative that provides heart-healthy monounsaturated fats and a range of beneficial compounds.

In addition, incorporating more omega-3-rich foods, like fatty fish, flaxseeds, and walnuts, into your diet can help balance the effects of omega-6 and promote overall health.

Moderation and Balance Are Key

Seed oils have their place in the kitchen, but it’s important to use them wisely. Research suggests that an excess of omega-6 fats may contribute to inflammation, potentially increasing the risk of diseases like cancer. However, with the right dietary adjustments—such as increasing omega-3 intake and opting for healthier oils—people can support better health and reduce their risks.

While cutting out seed oils entirely is not necessary, it’s wise to prioritize balance and moderation. Healthy cooking starts with making informed choices about the ingredients we use. By doing so, we can improve our overall well-being while still enjoying the foods we love.