The discussion of seed oil and animal fats has gone from a niche topic of social media wellness influencers to the whole movement.
Maybe you’ve already heard of “Hateful 8” – a list of oils that appear to contain canola and corn, not a movie. Opponents of seed oils have argued that these plant-based edible oils lead to “toxicity” or chronic disease, but neither is supported by scientific evidence.
Many critics have exchanged seed oils for animal fats such as butter, beef tallow and lard. Just 20 years after the fat-free days of the early 2000s, people are now fighting over which fat is best.
It is true that not all fats and oils are equal, but recent discourse has left a lot of confusion. So which is better for you – seed oil, or animal fat?
What is Seed Oil?
Seed oil is a type of vegetable oil extracted from plant seeds, Dr. Nate Wood, director of cooking medicine at Yale School of Medicine, told today.com.
Popular seed oils include:
- Canola oil
- Soybean oil
- Sunflower oil
- Corn oil
- Safragrance oil
- Sesame oil
- Cotton oil
- Grapeseed oil
All seed oils are vegetable oils, but not all vegetable oils are seed oils. Other vegetable oils may be extracted from plant fruits and pulp, such as olives, avocados, and coconut oils.
“Seeds are high-fat foods… so we take the seeds, extract all those fats, leaving behind the fiber and protein,” Wood says.
These seeds go through multiple processes to become edible oils.
First, seeds are usually pressed and extract the oil by crushing seeds, Lena Beale, cardiovascular nutritionists, spokesmen, and nutrition and nutritional and nutritional spokesmen.
Seed oils may also undergo chemical extraction. Chemical extraction uses a solvent to separate the oil from the seeds.
After extraction, most seed oils are refined to remove particles, improve taste and shelf life, and make the oil more heat-stabilized.
Is seed oil healthy?
Seed oil is healthy when consumed moderately as part of a healthy, balanced diet, experts point out.
“Seed oil is almost an unsaturated fat and we know we are truly healthy,” Wood says. These include multiple and single saturated fats, which are “good” fats.
The goal is to consume better fat and less “bad” or unhealthy fat (saturated and trans fats) American Heart Association.
Unsaturated fats can lower LDL or “bad” cholesterol and promote HDL or “good” cholesterol. “They are really good at protecting against heart disease,” Wood says. The unsaturated fats in these oils can reduce the risk of stroke, support brain function, and also improve blood sugar levels.
Seed oils are generally high in polyunsaturated fats and provide essential omega fatty acids that our bodies cannot produce on their own. “Most seed oils have a significant amount of omega-6 and fewer omega-3,” says Beal.
Unrefined seed oils contain more nutrients than highly refined seed oils, but both can be part of a healthy diet, experts point out .
Why is seed oil a debate?
Seed oil gets bad wrap for several reasons, Wood says. Many critics believe that seed oil is harmful because it has a high omega-6 content and is found in ultra-positive foods. Some people also say the refining process makes seed oils “toxic.”
Nutritional science can be confusing, but the claim that seed oil is toxic is “scientifically wrong,” Gardner says.
Omega 6 in seed oil
Seed oil contains high levels of omega-6 unsaturated fatty acids. This is controversial, especially since it is associated with inflammation, especially when a person is not getting enough anti-inflammatory omega-3 fatty acids.
It is true that our bodies use some omega-6 as precursors to create inflammatory molecules, but this can be a good thing, Wood says.
“Part of what (Omega-6s) do is help the immune system tackle the inflammatory response,” Dr. Christopher Gardner, a professor of medicine at Stanford University, tells Today.com. This is how the body attacks bacteria, fights infections, and heals injuries, Wood adds.
Omega 6 plays a smaller role than Omega 3 in protecting heart health, but still can lower LDL. Aha supports it Contains seed oil as part of a healthy diet.
“We have decades of evidence on how they do Omega-6 fatty acids are heart health When you exchange saturated fats in your diet,” Gardner says.
However, it is important to get a balanced ratio between Omega 6 and Omega-3. Omega-3s are found primarily in fish and nuts, Wood says. American food is very expensive at Omega 6. “The reason isn’t because we cook with canola oil, because we eat a lot of ultra-processed food,” Wood says.
Seed oil in processed foods
We know that ultra-processing foods, aka junk food, is a bad thing for us, Wood says. Research shows that they are linked Bad health outcomes and mortality rate. “In ultra-highly processed foods, there are also plenty of seed oil,” Wood says.
“In fact, if it’s all junk food, they’re attributing a negative impact on the health of the seeds. It’s sugar, salt, and the added ingredients,” Gardner says. Ultra-highly processed foods often contain refined carbohydrates and contain few nutrients.
Replacing ultra-processed food seeds with lard and beef tallow makes them even worse, Gardner adds.
Seed oil refining process
Another claim is that, as many critics have called it, “industrial seed oil” is “toxic” because it is highly processed. “It’s the idea that we make the seeds, natural, then hyperprocess them into (oils), and through that process it becomes unwell for our health,” Wood says.
But there is no scientific evidence to support these claims, experts say. “They’re not venom,” Wood adds.
The purification process can remove some nutrients, but it also reduces oxidation that can release harmful free radicals, or unstable molecules that can increase the risk of cancer. It does not heat stabilize and has less oxidation tendency, says Beal. Other vegetable oils have also been refined and have animal fats.
If you are worried about the treatment, experts recommend cutting out ultra-highly processed foods first.
What is animal fat?
Animal fats are fats derived from animals such as beef, pork, and chicken. Common animal fats are:
- butter
- beef tallow
- lard
- Chicken fat
- Duck Fat
These fats are often rendered and can be cooked and separated from the meat until the fat is liquefied. Animal fats can be improved to remove impurities and improve odor and color. The American Petrochemists Association.
Butter is made by inciting milk cream to separate the liquid. Ghee, a staple in Indian cuisine, is butter revealed by cooking to remove all milk solids.
Animal fats are primarily saturated fats, experts point out. “These are usually solids at room temperature,” says Beal. Some animal fats contain small amounts of monosaturated fats, adds Beer.
Is animal fat healthy?
Animal fats like butter and tallow are not exactly superfoods, but as part of a healthy diet, if eaten in moderation from time to time, experts say.
The main problem is the high saturated fat content, which can raise “bad” LDL cholesterol. “Saturated fats are never beneficial,” Wood says.
However, animal fats have some positive qualities. They are a great source of energy and are rich in nutrients such as fat-soluble vitamins, says Beal. These include vitamins A, D, and E. “They also have beneficial stearic acid,” adds Beal.
Animal fats tend to be more stable and tend to add flavor when cooking. “There’s a cultural element…and that’s how to reduce food waste,” Wood says.
However, many nutrition experts say the risk of eating animal fat regularly outweighs the benefits. “The more fat you eat, the worse your cholesterol is in your blood, which can lead to plaque, heart disease and stroke,” Wood says.
a 2024 Research Over 407,000 people have since been found to be associated with a high animal fat diet that is associated with a high risk of dying for all reasons.
“We can eat Some Saturated fat, but when I say some, I mean a little bit,” says Beer. Aha recommends Limit saturated fats to less than 6% of total calories.
Is seed oil or animal fat healthier?
Experts say seed oils are generally considered healthier than animal fats due to their high unsaturated fat content.
“There is a lot of evidence about the benefits of removing the saturation state that replaces polyunsaturated fats,” Gardner says.
According to the census, people who replace animal-based fats such as butter and tallow with seed oil tend to have low LDL cholesterol and a lower incidence of heart disease, Gardner says. “The overall risk of mortality also decreases,” Wood adds.
However, it is important to consider how to use the oil. The smoke point, or the temperature at which the oil burns, beer says.
Omega-6 fatty acids in seed oil can deteriorate and oxidize when heated to high temperatures, says Beal. “Oxidized fats aren’t good for you,” Wood adds. Throw the burned oil, and the oil should never be reused, experts say.
Animal fats do not oxidize rapidly at the smoke point like vegetable oils, but they can still burn and be painful.
Moderation is also important, says Beal. The oil is small, only 1 tablespoon. “Cook it and don’t drink it,” adds Gardner.
There is no clear evidence to support the use of animal fats in place of seed oil, but there is no need to avoid animal fats completely. “If you’re eating a healthy diet full of nutritious foods and eat a little bit of butter, it’s fine,” Wood says.
“The animal’s fat tastes really good, but I’m not trying to convince myself that it’s good for me,” Wood adds.
What is the healthiest oil to cook?
Extra virgin olive oil or avocado oil is the healthiest cooking oil, experts say. These are rich in heart-healthy monosaturated fats and help to boost good cholesterol and other nutrients.
Unrefined oils are better, Beal says, but they have a lower smoke point. Experts suggest using different cooking oils for a variety of purposes.
“If you have fried food or grilled, you’ll say avocado or refined olive oil. For sauteing or baking, extra virgin olive oil. Then, if you have a salad or light rain, Evoo or another uncooked like sunflower We also use refined oils,” says Beal.
What is the healthiest animal fat?
If you are cooking with animal fat, we recommend choosing minimal processed fat from animals raised by grass-fed pastures.
For example, grass-fed butter is born from cows that eat only grass, resulting in higher levels of heart-healthy omega-3 fatty acids and conjugated linoleic acid.
Whether using seed oil, animal fats, or combinations, it’s important to have a balanced diet filled with nutrient-rich whole foods. “It’s equally important that you’re cooking with oil,” Gardner says.
