Some social media influencers are pushing the narrative that polyunsaturated oils are bad for you.
Its time to set the record straight.
Seeds themselves area healthy choice for most.
Photo:Getty Images. EatingWell design.
Why would their oils be toxic and cause inflammation like these influencers are suggesting?
Gastroenterologist Will Bulsiewicz, M.D.,recently sharedthat he thinks much of the social media concern is overblown.
What most folks are missing, Bulsiewicz said, is something to compare seed oil’s nutritional value to.
Nutrition doesnt happen in a vacuum.
When you ask yourself if something is healthy, you also need to ask, Compared to what?
In the case of seed oils, the compared to what is usually saturated fat.
Unsaturated fats are typically oils, including seed oils, and can be polyunsaturated or monounsaturated.
Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids.
Omega-6s are found in foods like corn, soybeans, sunflower seeds and safflower oil.
But omega-6 fatty acids have gotten a bad reputation over the years.
So, what is the truth about omega-6s?
How Was This Study Conducted & What Did It Show?
They didnt analyze the information or critique it.
This means we must get them from food sources.
Also, clinical trials show that increased n-6 PUFAlinoleic acidintake does not increase markers of inflammation or oxidative stress.
Inflammation and oxidative stress are points that some social media influencers really drive home.
And they aren’t entirely wrongin some contexts, n-6 PUFA intake can be cause for concern.
Ultra-processed foods include things like chicken nuggets, frozen pizza, hot dogs, cookies and cakes.
Another claim many researchers and social media influencers make is that Americans consume too many PUFAs.
The ratio of PUFA to MUFA is not important, says Petersen.
The important thing is to consume MUFA and PUFA instead of saturated fats.
If you need some guidance, following theMediterranean dietwill help.
How Does This Apply to Real Life?
Instead, use these oils in things like salad dressings or dips and for sauteing foods.
And dont worry as much about your ratio of omega-6s to omega-3s.
Instead, include a variety of foods so that you also get a wide range of fatty acids.
Again, its the added saturated fat found in ultra-processed foods that is the biggest problem regarding heart health.
Use canola oil in yourquick bowl of ramenandCarrot Cake-Inspired Loaf Bread.
Or peanut oil inShrimp Pad Thai.
