Sunflower, rapeseed, soybean - these oils are constant guests in our kitchens. They became synonymous with culinary convenience, and sometimes even healthy eating. But in recent years, hot controversy has broke up around vegetable oils. They were called "toxic", guilty of chronic inflammation, diabetes and even tumors.
Most criticism is aimed at the so -called "hated eight": rapeseed, corn, cotton, grape, soybean, rice bran, sunflower and safflorov. But how reasonable are these reproaches?
Omega-6-evil or necessity?
The main charge is in the excessive content of omega-6 fatty acids, which, according to some researchers, can contribute to chronic inflammation. But many modern research refutes this statement.
Dariusz Mozofarian of Taffa University points out that Omega-6 form unique molecules that, on the contrary, have anti-inflammatory effects. More than a 30-year study with more than 200,000 Americans showed that those who consumed more vegetable oils were rarely dying of cardiovascular or cancer than those who consumed more butter.
What do the tests say?
Associate Professor of Jones Hopkins Mattie Marcund Analyzed the level of fatty acids in the blood of more than 30 groups of participants. Its conclusion: the lowest risk of heart disease was in people with the highest level of linoleic acid-the main omega-6 component in vegetable oils.
On the other hand, the Omega-6 ratio to Omega-3 reaches 50: 1 in the western diet, while 4: 1 is considered optimal. This may be due to some risks - from depression to inflammatory bowel disease, WHO is said. But the decision, according to scientists, is not to reduce Omega-6, but to increase Omega-3 in the diet.
Industrial processing - is there any reason to be anxiety?
Another claim to seed oils is a way of producing them. Most of them are obtained using a hexane - oil -based solvent. But after extraction of the oil, additional cleaning is carried out, which significantly reduces the level of residues of chemicals.
The alternative is cold spin without chemistry, but the cost of such oils is much higher.
Cancer and Omega-6: What do new studies show?
The latest study has shown that linoleic acid can contribute to the growth of cells of one of the most aggressive types of breast cancer - the so -called triple negative (TNBC). But scientists reassure that these conclusions are important for a particular group of patients, not the whole population.
Omega-6 fatty acids remain indispensable-the body cannot synthesize them on its own.
What oil to choose?
Rapese and soybean oil - the most studied. They contain both Omega-6 and Omega-3, have a positive effect on cholesterol and can even help with overweight and type 2 diabetes.
In clinical studies, rapeseed oil has shown better results than even olive - it reduced the level of "bad" cholesterol more effectively.
Conclusion
Despite the alarming headings, most scientific data shows that seed oils are not enemies. Moreover, their proper use (especially in combination with Omega-3) can help reduce the risk of chronic diseases. Toxicity history is more an example of how partial truths give rise to large myths.
