Do Seed Oils Cause Inflammation? A Gut Doctor Weighs In

Seed Oils: The Controversy

Seed oils have been a topic of debate in the food and health industry for a while now. Many people use them in their daily cooking, but are they really as bad as some make them out to be? Examples of seed oils include canola oil, corn oil, grapeseed oil, peanut oil, soybean oil, and sunflower oil. But what’s the real story behind these oils? Do they cause inflammation and other health issues, or are they a healthy addition to our diets?

The Gastroenterologist’s Take

Gastroenterologist Will Bulsiewicz, M.D., recently weighed in on the debate surrounding seed oils and their potential impact on our health. In his recent Instagram Reel, Dr. Bulsiewicz said, "We’re going to talk about seed oils: ‘the boogeyman,’ ‘the cause to all of our problems,’ but are they actually inflammatory? Because that’s the real question that we need to answer."

The Research

According to Dr. Bulsiewicz, seed oils are not inherently inflammatory. In fact, some studies have shown that they may even be beneficial for our health. For example, a 2024 review published in Food & Nutrition Research found that oils rich in unsaturated fats were preferred for better LDL cholesterol levels, weight maintenance, and inflammation over saturated fats like butter and coconut oil.

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Context is Key

While seed oils may not be inherently inflammatory, Dr. Bulsiewicz does caution against overconsumption. He says, "Can seed oils be inflammatory within a certain context? Yes, if you overeat calories because you are consuming way too much oil and not enough fiber, then you will get inflammation. And that is the result of the over consumption of calories." This is because these oils tend to be highly processed and easy to overeat.

Healthy Alternatives

So, what should we be using instead of seed oils? Dr. Bulsiewicz recommends extra virgin olive oil (EVOO) for its numerous health benefits, including anti-inflammatory properties. He says, "When I use oil in my diet, it is extra virgin olive oil, and I try to avoid fried foods because they contain things like advanced glycation end products that I don’t want." Advanced glycation end products (AGEs) are formed when foods are cooked at high temperatures, and they can cause inflammation and oxidative stress.

The Bottom Line

So, what’s the bottom line? If you’re using seed oils as a replacement for saturated fats, Dr. Bulsiewicz is giving you the green light. However, as a part of your usual routine, it’s a good idea to limit your consumption of these oils and opt for healthier alternatives like EVOO instead. This is a simple and effective way to make a positive impact on your health.

Conclusion

In conclusion, while seed oils may have some drawbacks, they are not inherently inflammatory. By choosing healthier alternatives like EVOO and being mindful of our consumption, we can reduce our risk of inflammation and other health issues. Remember to always prioritize whole, nutrient-dense foods in your diet, and opt for healthier cooking methods to avoid the formation of AGEs.

FAQs

Q: Are all seed oils created equal?
A: No, not all seed oils are created equal. While some may be healthier than others, it’s important to remember that even healthy fats can be detrimental to our health if consumed in excess.

Q: Are there any other health benefits of EVOO?
A: Yes, EVOO has a number of health benefits beyond its anti-inflammatory properties. It’s also high in heart-healthy monounsaturated fats, can reduce cancer risk, and may even help to improve blood sugar control.

Q: How can I make the switch to EVOO?
A: Start by replacing one or two of your usual cooking oils with EVOO. You can also try using it as a finishing oil to add flavor to your dishes. Remember to choose a high-quality, extra virgin olive oil to get the most health benefits.

Q: Can I use EVOO for high-heat cooking?
A: No, EVOO is best used for low- to moderate-heat cooking. Using it for high-heat cooking can cause it to become damaged and lose its health benefits.