Hey there!

A few months ago I got a Pinterest comment from someone who was questioning the fact that I include the consumption of seed oils in an anti-inflammatory diet.

On the surface, her feedback made a lot of sense because seed oils - like sunflower and safflower - are considered inflammatory.

In fact everyone from popular doctors to wellness influencers talks about how bad these oils are.

And if you don't read between the lines, it's easy to be convinced that seed oils are really the problem.

But, as with everything related to health, there's always some nuance to take into account.

So, in this email I want to give you the real scoop on seed oils and why you don't necessarily have to freak about their damaging health effects.

First, Seed Oils Are Part of A Healthy Diet

Seed oils tend to be higher in omega-6 fatty acids which have a variety of benefits, including supporting:

• brain function.
• bone health.
• healthy metabolism.
• the reproductive system.

Research has shown that when consumed in moderation, omega-6 fatty acids support our health.

However, when consumed in excess, the same omega-6s become inflammatory.

And we are consuming omega-6s in excess these days. In fact, research has shown just how much our consumption of these oils has changed:

• 100 years ago the ratio of omega-6 to omega-3 in our diet was approximately 4:1.
• These days that ratio has shifted to about 20:1.

So, we're taking in significantly more omega-6s fats, and very little omega-3 to counterbalance things.

This, ends up having a pro-inflammatory effect.

Second, We're Not Consuming Wholesome Seed Oils

To put things in context, sesame oil is a seed oil.

I bring this up because there are Asian countries that use sesame oil extensively in their cooking.

The same Asian countries that many Western experts say are the perfect picture of health.

So, why aren't those populations suffering as many imbalances as we are in the West?

It mainly has to do with the fact that they're getting a good quality sesame seed oil, that hasn't been processed in all sorts of crazy ways.

Plus, a lot of those populations cook their own food at home.

On the other hand, the increase of omega-6 fatty acids in the Western diet - and the increase of health issues - stems mainly from the fact that we eat more processed food.

And the food industry looooves seed oils.

Here's why that is no good for you and me:

• the seed oils used by the food industry isn't always extracted in ways that preserves the nutrients.
• some seed oils, like canola oil, are extracted with other chemicals that make the oil an unhealthy choice.
• there are forms of seeds oils that are intentionally grown to be high in oleic acid (an omega-6 fatty acid). In fact, depending on where you shop, you can find sunflower oil that is labeled "high oleic." Great for deep frying, but not necessarily something you want to over-rely on.
• seed oils generally have a short shelf life. For example, sunflower oil only lasts about 6 months. Now, if you buy a packaged item with an expiration date that is 2 years out, you are eating something with expired/oxidized sunflower oil.

This list is hardly exhaustive.

But I wanted to highlight the main points so that you understand that context always matters when we're talking about food.

Seed oils themselves aren't inherently bad. But how we extract, process and use them is what determines how they affect us.

So, What's A Healthy Way To Incorporate Seed Oils Into Your Diet?

Ultimately it's up to you if you want to avoid seed oils or not.

I personally don't worry about them. But I have found ways of using them that work for me and my lifestyle.

Here's how I approach it:

• Only purchase unrefined oils.
• I consume more omega 3 foods than omega 6s.
• For deep frying, I use regular, non-GMO sunflower or safflower oil. None of that high oleic nonsense.
• I avoid canola oil as much as possible because how that particular oil is made is just questionable. Every now and then I might buy a treat that has it but it's not an every day thing and I don't use it in my cooking.
• I use sesame oil a lot for stir fries because its adds amazing flavor. And two, many countries around the world use it and they're doing just fine.
• I avoid highly processed/refined foods. If I want a treat, I usually make my own.

That's it!

This approach fits me. As with everything, you'll have to experiment to see what "seed oil rules" make sense for you.

What's Next?

I hope this has given you some insight into what's really going on with seed oils.

Basically, if you just avoid a lot of the processed food, you automatically avoid the unhealthy forms of seed oil!

Stay tuned for next week's email where I'll be sharing tips for how to choose good quality oils while shopping (especially olive oil, which gets confusing very easily!).

Talk soon!

Germaine Satia - Health Coach, CYT-200