Are Seed Oils Bad for Your Health?

A man with a magnifying glass examining the headline of the article that reads: Are seed oils bad for your health?"

There has been an ongoing debate in recent decades, especially in health conscious communities, about various fat and oil food sources.  Which are healthy and which are harmful?  We know that our ancestors regularly consumed animal fats, and they are said to have thrived on these foods.  Then several decades ago, it was suddenly announced that animal fats are harmful, and the cause of many chronic health issues.  The public was advised to replace animal fats with a new kind of oil that could only be produced in industrial factories.

Seed oils, as they are commonly referred to, were proposed as an alternative fat source that is “heart healthy”.  This recommendation was based on studies demonstrating health benefits from consuming sources of polyunsaturated fatty acids (PUFAs).  PUFAs are considered to be essential fatty acids, primarily omega-3 and omega-6 fatty acids, that the body cannot produce on its own, and need to be acquired through food.

The problem is that the specific health benefits of PUFAs were claimed by the seed oil industry to apply to their highly processed, highly heated and oxidized, chemically extracted oils that could never exist as a food without industrial factories.  We will see why the choice of seeds used, as well as the processing methods, negates any possible health benefits that modern seed oils might otherwise have.

 

What are seed oils, and why are they not as healthy as modern propaganda would have us believe?

The term ‘seed oil’ mainly applies to highly refined oils like soybean, canola, corn, sunflower, and cottonseed oil.  They are almost always conventionally grown with the use of pesticides and herbicides, and rarely refer to organically grown seed crops.  In their natural state, if they were grown organically and processed properly to preserve their highly heat sensitive and unstable oils, they wouldn’t necessarily be bad foods.

Canola oil is a perfect example.  Canola is a brand name for rapeseed oil, which comes from the seed of a relative of the mustard plant, of the family Brassicaceae.  Rapeseed is genetically related to mustard, broccoli, cauliflower, turnip, arugula, radish, and many other cultivated edible plants.  Grinding up mustard seeds, whether from a wild or cultivated species, to make homemade mustard can be a wonderful health food.

When it comes to its use as an oil crop, however, it has considerable limitations.  Historically, it was restricted as a food oil due to its content of erucic acid, a compound that was shown to damage the cardiac muscle when consumed in excess.  It also imparts a bitter taste, making it unsuitable for food use.  Rapeseed oil from standard cultivars can contain up to 54% erucic acid.

Industrial processing methods enabled this plant to be used as an oil for food use, due to its ability to remove this compound.  Unfortunately, the intensive modification of this seed for use as an oil comes at a considerable cost to our health.

Polyunsaturated fatty acids are known to be extremely sensitive to oxidation, which turns these delicate oils into a raging source of free radicals that cause oxidative damage to the body, potentially contributing to aging, inflammation, and chronic disease.  When high heat is applied to the oil, the lipids become oxidized and harmful “trans fats” are produced.

In addition to denaturing the fats, chemical solvents like hexane are commonly used in the extraction process, potentially leaving a residue of these toxic compounds in the finished product.  The full refining process includes bleaching, deodorizing, heating, and chemical extraction.

We believe that this type of treatment is completely inappropriate for something intended for human consumption, and cannot possibly be a health food.

Even worse, most canola oil produced today is genetically modified (GMO) to increase tolerance to the herbicide Roundup, which is a brand name for glyphosate.  Even non-GMO canola is often treated with glyphosate before harvest to dry out the plants for easier processing.

Glyphosate is classified as a "probable human carcinogen" by the World Health Organization (WHO)’s International Agency for Research on Cancer (IARC).  This toxic herbicide may cause harm to the gut microbiome, liver and hormones, as well.

Glyphosate residues have been found in various conventionally grown, highly processed oil sources, including canola, soybean, corn, sunflower, and cottonseed oils.

 

Vital nutrients are destroyed by the industrial refining process

Seed oils are not just toxic… they’re devoid of essential nutrients.  When it comes to PUFA consumption, these unstable oils require significant amounts of vitamin E to prevent oxidative stress in the body from occurring.  The harms of these oils are better understood when you realize that the raw seeds from which they are made naturally contain high levels of vitamin E and phytonutrients.

The presence of adequate vitamin E and phytonutrients in a PUFA source allows your body to utilize these oils to build and repair cell membranes.

Removing the vitamin E and phytonutrients from PUFA sources results in quick destabilization of the oil, resulting in free radical damage in the body, including to the cell membranes that are made out of polyunsaturated fats.

The intensive refining process used to create seed oils removes:

  • up to 90% of the natural vitamin E content
  • essential minerals including magnesium, calcium and phosphorous
  • lignans: antioxidants with anti-inflammatory and hormone balancing effects
  • polyphenols: protects from oxidative stress and inflammation
  • phytosterols: balance cholesterol levels


The reason that PUFAs are considered to be essential fatty acids is because they are essential components of the phospholipid bilayers of the cell membranes.  Intact, undamaged polyunsaturated fatty acids are a necessary component of healthy cell membranes, affecting fluidity, permeability, and signaling functions.

PUFAs are chemically unstable because of their multiple double bonds, making them vulnerable to oxidation, which turns them into harmful free radicals.  Vitamin E is a fat-soluble antioxidant that prevents PUFA oxidation, helping the fatty acids maintain their integrity in cell membranes.

Low vitamin E levels + high PUFA intake = increased oxidative stress and inflammation

The phytonutrients found in raw seeds are also very important in protecting the integrity of the seed’s oil.  Naturally occurring polyphenols, flavonoids and lignans help regulate inflammation, lower oxidative stress and improve cellular repair processes.  Some phytonutrients, such as sesamin (found in sesame oil) enhance PUFA metabolism.  Therefore, phytonutrients increase the body’s ability to safely and effectively utilize PUFAs from food.

 

How traditional cultures used seed oils

Now that many people are becoming aware of the harms of industrial seed oils, and the potential benefits of animal fats (which aren’t necessarily as harmful as we were led to believe), one may feel inclined to assume that traditional cultures never consumed seed oils, and only consumed fat from animal foods.

This isn’t actually true.  Humans have adapted to be able to utilize many different plants and animals for food, and our digestive systems reflect this versatility and resiliency.  Sometimes plant sources are scarce in an environment during certain seasons, and sometimes animal sources are scarce.  To be able to live in most environments on Earth, the human species has become incredibly adept at digesting and utilizing the nutrients from most available food sources.  Some foods require specific processing methods to increase their nutritive value, which have been invented by humans using clever techniques that are entirely possible using primitive tools, and do not require modern industrial factories.

These simple, primitive, yet streamlined methods also happen to be ideal for preserving the integrity of the nutrients contained in these foods.

Primitive stone grinding was an ancient technique used to make butters and oils from seeds, which fully preserves their delicate oils.  Stone grinding methods have gotten more advanced in modern times, and there are some places that have retained the customary processing methods even while utilizing modern tools to improve the efficiency of production, as an alternative to factory produced industrial seed oils.

 

Sesame seed:  an ancient food with potent health benefits

Sesame is one of the oldest oilseed crops on Earth, potentially dating back as far as 5,500 years ago.  The charred remains of sesame seeds were found at the ancient Indus civilization site called Harappa, within strata dated to approximately 3050–3500 B.C.  Sesamum indicum, the species with the first evidence of domestication, is believed to have been originally cultivated on the Indian or African subcontinents.

Between 3000-2000 B.C., evidence of sesame seed use was found in Mesopotamia, Iraq and Sumeria. The Vedic scriptures, which are said to have been written around 1000 B.C., frequently reference sesame.  It was used in ancient Egypt, China, and Babylonia, and the Romans ground sesame seeds with cumin to make a buttery spread for bread.

Sesame seeds are widely used as a food, oil and spice in the cuisines of many world cultures, including in the Middle East, Asia and sub-Saharan Africa.  It is an excellent crop because it’s drought tolerant, pest resistant and easy to grow, and is highly desirable as a food because of its rich, nutty flavor and high nutrient content.

Sesame seed contains 50-60% oil and 20-25% protein, along with plentiful antioxidant lignans and vitamin E.  Its oil content is primarily oleic (omega-9) and linoleic acids (omega-6), which are known to have cholesterol regulating and immune supportive properties.

With the reputation of being an “all-purpose nutrient bank”, these little seeds are rich in essential minerals like iron and calcium, which are especially important for women in their childbearing years. They also contain significant quantities of magnesium, phosphorous, potassium, selenium and zinc, as well as the B complex vitamins.  The protein in sesame is a complete protein, and the ratio of essential amino acids is very similar to that of the human body, making them an excellent source of nutrition for those overcoming illness and nutrient deficiency.

The vitamin E content of sesame seed is especially notable, considering its necessity in stabilizing the polyunsaturated fatty acids needed for our cell membranes.  Cold-processed sesame butters and oils are considered to be very shelf-stable, due to their naturally high levels of vitamin E.  Sesame seeds contain several types of tocopherols – gamma, alpha and delta – as well as a variety of tocotrienols, acting as a full spectrum vitamin E source.

Sesame also contains high levels of lignans, which enhance the bioavailability and stability of vitamin E.  The lignans in sesame work synergistically with vitamin E to boost antioxidant activity.

 

Sesame is highly regarded in Traditional Chinese Medicine and Ayurvedic traditions

Two ancient health traditions, Traditional Chinese Medicine (TCM) and Ayurvedic herbalism, both listed sesame as an important nutritive and medicinal food.

In TCM, sesame is thought to nourish the yin essence, supporting the kidney, liver and spleen bodily systems.  It strengthens the Jing (deep vital essence), which improves reproductive health, longevity, bone strength, hair health, and nourishes the blood and yin fluids.  It moistens the intestines, improving bowel health and reducing constipation, and can help resolve yin deficiency symptoms such as dryness, dizziness, tinnitus and fatigue.

In the Ayurvedic tradition, sesame seed is considered to be a sattvic food that strengthens the mind and body, and promotes mental clarity and calmness.  It is thought to have the energetic properties of sweetness and warmth, calming imbalances of Vata, and strengthening the Ojas (vital force).

Both traditions also advocate for the topical use of sesame oil for nourishing and lubricating the skin and joints, as pain relief, and to potentially relieve arthritic symptoms. 

 

The highest quality source of sesame butter and oil can be found here

Shen Blossom sources excellent quality sesame butters and oils, using the highest integrity processing methods possible.  Our deliciously rich sesame butters are cold-processed and stone ground using traditional methods, preserving the delicate oleic and linoleic acids, so they can effectively nourish our cell membranes with the absolute best materials.  All of the vitamin E and phytonutrients, including the rich lignan content, remain fully intact in our sesame products.

Sesame (or gome) seed butter is different than tahini – sesame butter is cold processed, while tahini is generally steamed/heated.  Our sesame butters can be added to smoothies, salad dressings or soups, or eaten right off the spoon for a delicious treat!

Our Toasted Sesame Oil is a special treat with an amazingly complex flavor and aroma that works well in dishes from many culinary traditions.  Our oil is prepared using traditional Japanese roasting techniques that utilize all the elements in an artful way, enhancing flavor while preserving the nutrient content.

This oil can be used in marinades, seaweed salads, stir fries, salad dressings and more, to add a unique Japanese flavor to any dish.  The flavor is distinctively rich, so you only need to use a little bit!

Our Gobo Root Oil is a very special and unique product that infuses gobo root and seed (also known as burdock, Arctium lappa) into cold processed wild black sesame seed oil.  The sesame oil on its own is highly nutritious and medicinal, but the gobo/burdock takes these medicinal properties to the next level.

Gobo is a widely known herbal blood purifier and liver detoxifier, a lymphatic system strengthener, and blood sugar regulator.  It is excellent for topical use to nourish the skin and relieve arthritic conditions, acne, eczema and psoriasis over time.  Internally, gobo is blood cleansing and cooling.  It is excellent for drizzling onto salads and cooked dishes, taken directly for blood and liver support, or used topically for anti-aging skin rejuvenation.

We also offer an exceptionally pure, small batch produced organic extra virgin olive oil. Olive oil is not a seed oil, so is not in the same category as the oils addressed by this article, but the high oleic acid (omega-9) content of olive oil, as well as the potent and healthy polyphenols it contains, makes it one of the best oils to include in a healthy diet. Stay tuned for a future article where we go into detail about why olive oil is so amazing, and why our particular source is really the best of the best.

We invite you to try some of our delicious, nutritious, carefully processed sesame butters and oils.  You likely won’t find anything like this anywhere else!

Wild Sesame Butter

Toasted Sesame Oil

Gobo Root Oil

Extra virgin olive oil

 

 

 

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