The Seed Oil Controversy: Separating Fact from Fiction

Seed oils, such as soybean, corn, and sunflower oil, have become a subject of debate in recent years. While they are rich in polyunsaturated fats, some studies have raised concerns about their potential negative effects on health. These concerns include:

• High in Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can promote inflammation.

• Potential for Oxidation: Seed oils are highly susceptible to oxidation, which can produce harmful compounds.

• Processing Methods: Some seed ls may be heavily processed, which can alter their nutritional profile.

If you choose to use seed oils, here are some things to look for:

• Omega-6 to Omega-3 Ratio:

  • Lower is better: Aim for oils with a lower omega-6 to omega-3 ratio. This helps maintain a better balance in your body.

  • healthier Examples:

    • Flaxseed oil: 1:4 ratio

    • Walnut oil: 5:1 ratio

    • Olive oil: 9:1 ratio

• Processing Methods:

  • Look for cold-pressed or expeller-pressed oils: These methods generally involve less heat and processing, which can help preserve the oil's nutritional value and reduce the risk of oxidation.  

  • Avoid highly refined oils: These oils may have undergone extensive processing, which can alter their chemical composition and potentially create harmful by products.

• Storage:

  • Store oils properly: Store oils in cool, dark places away from heat and light. This can help prevent oxidation and spoilage.  

  • Use within the expiration date: Discard oils that have become rancid or have an off-flavour.

• Moderation:

  • Use seed oils in moderation: Even if you choose high-quality seed oils, it's still a good idea to use them in moderation as part of a balanced diet.

Full-Fat Foods: A Delicious and Nutritious Choice

Full-fat dairy products, such as butter, cheese, and yogurt, have long been demonised for their fat content. However, emerging research suggests that they may offer several health benefits:

• Increased Satiety: Full-fat foods can help you feel fuller for longer, which can aid in weight management.

• Enhanced Flavour: Full-fat foods often have a richer flavour, reducing the need for added salt and sugar.

• Nutrient-Rich: Full-fat dairy products are excellent sources of calcium, vitamin D, and protein.

New Evidence: The Benefits of Healthy Fats

Recent studies continue to highlight the importance of healthy fats in our diet. Some key findings include:

• Improved Cognitive Function: Healthy fats, such as omega-3s, have been linked to better brain health and cognitive function.

• Reduced Risk of Chronic Diseases: A diet rich in healthy fats may lower the risk of heart disease, type 2 diabetes, and certain types of cancer.

• Stronger Immune System: Healthy fats play a crucial role in supporting a robust immune system.

Incorporating Healthy Fats into Your Diet

Here are some simple ways to add more healthy fats to your meals:

• Cook with olive oil or avocado oil.

• Enjoy fatty fish like salmon, mackerel, and sardines.

• Snack on nuts, seeds, and avocados.

• Add full-fat dairy products to your diet.

• Choose grass-fed meats and poultry.

Remember, a balanced diet that includes a variety of healthy fats is key for optimal gut health and overall well-being.

Here are a few delicious and healthy recipes that incorporate plenty of good fats:

• Salmon with Roasted Asparagus and Lemon Vinaigrette: This dish is packed with omega-3 fatty acids from the salmon and healthy fats from the olive oil in the vinaigrette.

• Avocado Toast with Smoked Salmon: This is a quick and easy breakfast or lunch option that's full of healthy fats from the avocado and smoked salmon.

• Greek Yoghurt Parfait with Berries and Nuts: This parfait is a great way to start your day with a dose of protein, calcium, and healthy fats from the nuts and yogurt.

• Chicken Stir-Fry with Peanut Sauce: This flavourful stir-fry is made with lean protein, plenty of vegetables, and a peanut sauce that's rich in healthy fats.

• Roasted Brussels Sprouts with Balsamic Glaze and Walnuts: This is a simple side dish that's packed with flavour and healthy fats from the walnuts and olive oil.

These are just a few ideas to get you started. There are endless possibilities when it comes to cooking with healthy fats. So get creative in the kitchen and enjoy the benefits of a healthy and delicious diet!