Seed Oils and the Damage to Your Health
If you were to ask me what is an important action step to take to improve your health, I would would say avoid or at least minimize the consumption of linoleic acid (LA) oils.
These oils consist of canola (rapeseed) oil, corn oil, cottonseed oil, grapeseed oil, peanut oil, rice bran oil, safflower oil, soybean oil and sunflower oil
Increased consumption of seed oils have been linked to major chronic degenerative diseases such as cancer, diabetes, heart disease, obesity, neurological illnesses, poor gut health and macular degeneration.
They Have an Imbalanced Omega-6-to-Omega-3 Ratio
A delicate balance between omega-6 and omega-3 fatty acids must be maintained in the body to promote optimal health. The ratio of omega-6 to omega-3 for optimal health should be 1 to 1.
Unfortunately, westernized diets greatly exceed this balance, with omega-6 to omega-3 ratios in the range of 10 to 1 to 20 to 1.
A high intake of omega-6 fatty acids, combined with low omega-3 intake, leads to an imbalance in pro-inflammatory and anti-inflammatory mediators. This imbalance produces a state of chronic inflammation that contributes to numerous chronic disease processes
The consumption of vegetable seed oils in the US has increased from less than 2 grams/day in 1860 to 80 grams/day as of 2010.
What are Seed Oils?
Seed oils are a type of vegetable oil derived specifically from the seeds of plants. Many seed oils are high in polyunsaturated fats (PUFAs), a type of fat that has two or more double bonds in its fatty acid carbon chain.
The more double bonds a fatty acid has, the more molecularly unstable and prone to oxidation (rancidity) it becomes. All of the industrial seed oils listed below contain particularly high levels of an omega-6 fatty acid called linoleic acid.
Canola (rapeseed) oil, Corn oil, Cottonseed oil, Grapeseed oil, Peanut oil, Rice bran oil, Safflower oil, Soybean oil and Sunflower oil
The following image is one of my patients suffering an auto-immune disease.
Six Reasons Industrial Seed Oils Are Terrible for Your Health
- Eating industrial seed oils raises our omega-6-to-omega-3 fatty acid ratios, with significant consequences for our health.
- Industrial seed oils are unstable and oxidize easily.
- They contain harmful additives.
- They're derived from genetically modified crops.
- When industrial seed oils are repeatedly heated, even more toxic by products are created.
Diseases Associated with Seed Oils
Contrary to what many health organizations have been telling us for years, industrial seed oils are not healthy foods. Rather, their consumption is associated with a variety of health problems.
Asthma
Eating industrial seed oils may increase your risk of asthma. Linoleic acid (LA) is thought to suppress immune responses. Linoleic acid is a precursor of Prostaglandin E2 (PGE2) which in turn may promote allergic sensitization by inhibiting the formation of Interferon gamma (IFN-γ). PGE2 pivotal role in the development of inflammation.
Autoimmune Disease
Seed oils may promote autoimmune disease by increasing oxidative stress and chronic inflammation.
Cognition and Mental Health
Seed oils have been found to harmful to the brain. A high omega-6-to-omega-3 fatty acid ratio predisposes individuals to depression, anxiety, cognitive decline, and dementia. Canola oil consumption is linked to worsened memory and impaired learning ability in Alzheimer's disease.
Diabetes and Obesity
Human studies reveal the negative effects of industrial seed oils on diabetes and obesity. A diet high in omega-6s compared to omega-3s is associated with an increased risk of obesity, a major risk factor for diabetes, in children. A diet with a high omega-6-to-omega-3 ratio may also lead to insulin resistance, prediabetes, and obesity in adulthood.
Heart Disease
Seed oils have been found to play a pivotal role in the development of cardiovascular disease. Researcher James DiNicolantonio has presented a theory called the “oxidized linoleic acid theory of coronary heart disease” that links the consumption of linoleic acid-rich industrial seed oils with cardiovascular disease.
Researcher James DiNicolantonio theory can be explained as the following:
Recommend watching the following four minute YouTube Video by James DiNicolantonio titled: How OMEGA 6 SEED OILS CAUSE DISEASE
https://www.youtube.com/watch?v=RV-1KbopjaA
A high omega-6-to-omega-3 ratio is an established risk factor for cardiovascular disease because excess omega-6 has pro-inflammatory and prothrombotic effects on the vascular system.
Increase peer review evidence show that the omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidised LDL, chronic low-grade inflammation and atherosclerosis.
Research is finding that seed oils can inhibit processes that involve vitamin K2 suggesting that the inhibition of vitamin K2-dependent processes by seed oils can lead to: Increased risk of cardiovascular disease (CVD), Increased risk of diabetes (DM), Increased risk of chronic kidney disease, Increased risk of bone fracture, and Increased risk of mental disorder.
Inflammatory bowel disease (IBD) and Irritable bowel syndrome (IBS)
Continued research has shown that seed oils may harm gut health.
Human studies suggest that consuming high levels of omega-6 fatty acids alters the gut microbiota and promotes gastrointestinal inflammation, thereby contributing to the development of IBS and IBD.
A European study found that a high intake of LA more than doubled the risk of ulcerative colitis. A study in mice found that a high-fat diet based on soybean oil, which is about 55% LA, increased susceptibility to colitis.
Inflammation
A high omega-6 intake seed oils promotes chronic inflammation. The consumption of seed oils is associated with elevations in C-reactive protein, TNF-alpha, and interleukin-6, which are biomarkers of systemic inflammation.
Below is a chart showing the percentage of Omega 6 linoleic acid that is found in various nut and seed sources. Many of the higher Omega 6 nut and seed sources still offer nutritional value, so the idea here is not to completely avoid them, but to rotate and moderate your intake. Also note that peanuts and cashews aren't really nuts. They are legumes.
Infertility
Infertile men exhibit a significantly elevated omega-6-to-omega-3 fatty acid ratio compared to fertile men.
High levels of linoleic acid (LA) may contribute to infertility, especially for women who have never been able to conceive:
A study found that women with higher LA intake had a slightly higher risk of primary infertility, particularly women who had never been able to conceive.
Age Related Macular Degeneration (AMD)
Seed oils may be harmful to the eyes. A study found that higher consumption of linoleic acid was associated with a higher risk of AMD. The study also found that diets low in linoleic acid and high in omega-3 fatty acids and fish were associated with a lower risk of AMD
Osteoarthritis (OA)
Some research suggests that linoleic acid (LA) may have a pro-inflammatory effect on cartilage, which could contribute to osteoarthritis (OA). LA is converted to arachidonic acid (AA), which can increase the production of prostaglandin E2 (PGE2) and have a pro-inflammatory effect on cartilage.
Three Steps to Avoid Industrial Seed Oils
1: Clean out your pantry and get rid of any bottles of canola, corn, cottonseed, soybean, sunflower, safflower, or peanut oils you have in your kitchen. READ LABELS for hidden sources of seed oils.
2: Stop eating processed foods, as these are a significant source of industrial seed oils. Be overly cautious of restaurant foods that is commonly prepared with seed oils. I recommend asking the restaurant if your food can not be prepared with the following oils.
3: Avoid eating grain-fed meat, to the extent you can. Most grain-fed animals are fed food with seed oils,
Dr. Grisanti's Comments:
The world of seed oils is full of those who claim they have heatlh benefits and those who clearly see the negative impact they make on one's health.
My research is too overwhelming indicating it is best to avoid or at least minimize the consumption of the seed oils which consist of the following oils: canola (rapeseed) oil, corn oil, cottonseed oil, grapeseed oil, peanut oil, rice bran oil, safflower oil, soybean oil and sunflower oil.
While there are those that claim some possible benefits to seed oils, such as vitamin E, low amounts of omega-3 ALA, and reduction in cholesterol they simply don't outweigh the potential for harm.
Abundant evidence suggests they're likely unsafe for long-term consumption in quantities most people eat today.
If you want to be objective and determine your level of omega 6 and linoleic levels I recommend the the following lab tests:
Essential & Metabolic Fatty Acids Analysis #3508 from Genova Diagnostics
https://www.gdx.net/core/sample-reports/Essential-and-Metabolic-Fatty-Acids-Sample-Report.pdf
Fatty Acids; erythrocytes from Doctors Data
https://www.doctorsdata.com/Fatty-Acids-erythrocytes
I prefer to know for certain if I my levels of Linoleic acid (LA) are outside on the optimal range.
I commonly order a NutrEval from Genova Diagnostics which includes a fatty acid profile.
https://www.gdx.net/products/nutreval
It takes an intentional effort to limit intake of Omega 6 fats/Linoleic acid (LA) while intentionally consuming Omega 3s in order to reduce inflammation in the human body.
The overall take away from today's article ultimately comes down to balance between Omega 3 and Omega 6 fatty acids.
From all general purposes Omega 6 does have some health benefits but the concern is the fact that many people have dangerously high levels of Omega 6 fatty acids causing the optimal ratio of 1:1 between Omega 3 and 6 to trend more toward 10 to 1 to 20 to 1. That is NOT good and optimal for improved health and well-being.
I have discovered the vast majority of my ill and sick patients have elevated levels of Linoleic acid (LA).
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575291/
https://www.nature.com/articles/srep01349
//www.functionalmedicineuniversity.com/asthma1.pdf
https://whiteoakpastures.com/collections/corn-and-soy-free-chicken
https://takecontrol.substack.com/p/linoleic-acid-health-effects
https://openheart.bmj.com/content/5/2/e000898
https://www.nature.com/articles/s41538-019-0061-9
https://theecologist.org/2014/feb/24/linoleic-acid-overwhelming-evidence-against-healthy-poly-unsaturated-oil
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492028/
https://ggnb.ucdavis.edu/news/ggnb-faculty-member-amir-taha-explores-whether-eating-too-much-linoleic-acid-can-cause-chronic
https://pubmed.ncbi.nlm.nih.gov/30364556/
https://www.youtube.com/watch?v=qO4MlNk9Pqo (YouTube Video)
https://www.tandfonline.com/doi/full/10.1080/19490976.2023.2229945
https://academic.oup.com/jcag/article/7/1/104/7485830
https://pubmed.ncbi.nlm.nih.gov/8820108/
https://www.zeroacre.com/blog/vegetable-oil-fertility
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3185114/
https://pubmed.ncbi.nlm.nih.gov/11483088/
https://pubmed.ncbi.nlm.nih.gov/28468892/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10674676/
** Always consult with a physician or healthcare practitioner with significant integrative or functional medicine training before starting any of the above recommendations.
