Sunflower, rapeseed, soybean – these oils are regular guests in our kitchens. They have become synonymous with culinary convenience, and in some places even with healthy eating. But in recent years, heated debates have erupted around vegetable oils. They have been called “toxic,” guilty of chronic inflammation, diabetes, and even tumor growth.
Most of the criticism is directed at the so-called “hated eight”: rapeseed, corn, cotton, grape, soybean, rice bran, sunflower, and safflower. But how well-founded are these accusations?
Omega-6 - evil or necessity?
The main accusation is that it contains too much omega-6 fatty acids, which some researchers believe can contribute to chronic inflammation. But many modern studies refute this claim.
Dariush Mozaffarian of Tufts University points out that omega-6s form unique molecules that, on the contrary, have an anti-inflammatory effect. A more than 30-year study involving more than 200,000 Americans showed that those who consumed more vegetable oils were less likely to die from cardiovascular disease or cancer than those who consumed more butter.
What do the tests say?
Matti Marklund, an associate professor at Johns Hopkins University, analyzed the levels of fatty acids in the blood of more than 30 groups of participants. He found that people with the highest levels of linoleic acid, the main omega-6 component in vegetable oils, had the lowest risk of heart disease.
On the other hand, the ratio of omega-6 to omega-3 in the Western diet is sometimes as high as 50:1, while the optimal ratio is 4:1. This may be linked to a number of risks, from depression to inflammatory bowel disease, the WHO says. But the solution, scientists say, is not to reduce omega-6, but to increase omega-3 in the diet.
Industrial processing - is there reason for concern?
Another complaint about seed oils is the way they are produced. Most are extracted using hexane, a petroleum-based solvent. But after extraction, the oils undergo additional purification, which significantly reduces the level of chemical residues.
The alternative is cold-pressed without chemicals, but the cost of such oils is much higher.
Cancer and omega-6: what does new research show?
A recent study found that linoleic acid may promote the growth of cells in one of the most aggressive types of breast cancer, called triple-negative breast cancer (TNBC). But the researchers caution that these findings are relevant to a specific group of patients, not the general population.
Omega-6 fatty acids, as before, remain essential — the body cannot synthesize them on its own.
Which oil to choose?
Canola and soybean oils are the most studied. They contain both omega-6 and omega-3, have a positive effect on cholesterol levels, and may even help with weight gain and type 2 diabetes.
In clinical studies, rapeseed oil showed better results than even olive oil — it was more effective in reducing the level of “bad” cholesterol.
Conclusion
Despite the alarming headlines, the majority of scientific evidence suggests that seed oils are not bad for your health. In fact, when used properly (especially in combination with omega-3s), they may help reduce the risk of chronic disease. The “toxicity” story is more of an example of how partial truths give rise to big myths.
