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Sesame seed oil is popular in many culinary traditions. But is sesame oil good for you? Find out the facts, including nutrient content, smoke point, and more.

Is Sesame Seed Oil Good For You? What The Science Says

Is Sesame Seed Oil Good For You? What The Science Says
MAY 16, 2023
WRITTEN BY: The Zero Acre Editorial Team

Article at a Glance
Sesame oil is an ancient seed oil, with documented uses of it dating back thousands of years.

Powerful antioxidants in sesame oil make it more stable than other seed oils, despite its relatively high linoleic acid concentration.

Toasted sesame oil is flavorful and aromatic but unsuited to cooking, while refined sesame oil is neutral-tasting and often used for deep frying.

Sesame oil has a high water footprint and is associated with questionable farming practices in the United States.

Introduction
Sesame oil is one of the longest-used oils in documented history. In fact, it is thought to be the oldest oilseed crop known to humankind [*]. Ancient China, Egypt, Greece, and Babylonia all grew and valued sesame, using both the whole seed and its extracted oil for cooking and ceremonial purposes [*,*]. 

Sesame seed and sesame seed oil maintain cultural relevance in Middle-Eastern and Asian cuisine – from Tahini (ground sesame seed butter) in hummus and halvah, to toasted sesame oil used to add a nutty flavor to a wide variety of Asian dishes.

Compared to other vegetable oils, sesame oil enjoys a favorable reputation as an aromatic and nutritious ingredient. However, its relatively high omega-6, linoleic acid content may have you scratching your head – is sesame oil actually good for you?

What is Sesame Oil?
Whole sesame seeds are rich in oil, consisting of 50-60% fat on average [*]. Sesame oil is easily extracted from the whole sesame seed, which is either lightly toasted or processed in its raw state [*]. Raw sesame seeds produce a light-colored, slightly nutty tasting oil, while toasted sesame seeds produce a dark amber colored oil with a strong aroma. 

“Light” sesame oil is often used as a frying oil in Asian and African cuisine, while the toasted version is used in small amounts as a flavoring agent at the end of cooking – its flavor generally too intense for use as a frying oil [*].

Is Sesame Oil a Seed Oil?
Since sesame oil is extracted from the sesame seed, it can be considered a seed oil. Like many other seed oils, it is high in the omega-6 polyunsaturated fat, linoleic acid (LA) and is prone to degradation. 

Unlike other seed oils, however, sesame oil contains a trio of powerful antioxidants – sesamol, sesamolin, and vitamin E (γ-tocopherol) – which may help slow down the oxidation process and delay the onset of rancidity [*]. In fact, oil manufacturers often add these antioxidants to other seed oils to prolong shelf life [*].

Although the antioxidants in sesame oil provide a degree of protection against oxidation compared to other seed oils, they may not be able to withstand the exposure to high temperatures during cooking [*].

How is Sesame Oil Made?
Sesame oil is extracted from either raw or toasted sesame seeds.

Raw seeds yield oil that is light in flavor and in color, while toasted seeds produce oil with a dark color and strong nutty aroma. Interestingly, toasting the seeds before extracting the oil appears to increase the oxidative stability of sesame oil, reducing the likelihood that it will go rancid if kept in proper storage (a cool, dark and dry location) [*].

If sesame oil is unrefined, it will smell and taste like sesame seeds because many of the flavor and aromatic compounds remain in the oil [*]. These natural compounds give the oil a distinctive flavor but also limit its ability to withstand high temperatures. 

On the other hand, refined sesame oil is often extracted using chemical solvents, and undergoes high-heat treatments to remove impurities. This results in an oil that is neutral in flavor and more suitable for high heat cooking. [*]. 

Unfortunately, sesame oil is prone to adulteration in some markets [*,*]. Sellers will often dilute the oil with cheaper seed oils like corn or soybean oil in order to boost their profits. Because other seed oils share a similar fatty acid makeup with sesame seed oil, it is difficult to detect fraudulent oil without special equipment [*,*]. 

In China, where oil adulteration is common, the government advises consumers to pay attention to the color and smell of the oil to assess its purity – pure unrefined sesame oil will be light red, orange-red, or yellowish-red in color, while blended oil is often dark yellow or blackish red [*]. 

Sesame Seed Oil Nutrition
Starting with the basics, sesame oil is, like all other oils, 100% fat.

Sesame seed oil is primarily composed of unsaturated fat, with roughly equal parts polyunsaturated fat and monounsaturated fat. Approximately 42% of the fat in sesame oil is omega-6 linoleic acid (LA), while a roughly equivalent 40% is monounsaturated fat – the same fatty acid that is high in olive oil, avocado oil, and Cultured Oil [*].

Though it has a moderate amount of stable monounsaturated fat, sesame oil has a higher linoleic acid concentration than some other seed oils (canola, peanut and rice bran) [*]. 

And even though the antioxidants in sesame oil help to prevent oxidation from occurring as readily as other seed oils, it’s still important to cook and store it wisely. High LA oils, like sesame oil, are known to create harmful byproducts when brought to high heat, and the antioxidants may not prevent all of this oxidation from occurring, especially at high temperatures or when used for a long period of time [*]. 

Pro tip: Instead of choosing sesame oil to deep fry or saute, use a heat stable oil like Cultured Oil and add a dash of toasted sesame oil at the end of cooking to get the most of the flavor without detrimental impact of oxidized LA [*]. And store it properly — a dark, cold place is best (like the refrigerator), as light, oxygen and heat speed up fat oxidation and promote rancidity.

As a final note about the nutrition of sesame oil, the FDA officially recognized sesame as the ninth most common food allergen in the United States as of 2021 [*]. 

Although sesame oil is separated from the protein that is responsible for causing the allergic response in those with sesame allergies, experts recommend that those who are allergic to sesame avoid sesame oil, as it is often not refined enough to remove all of the allergen [*].

Sesame Oil Smoke Point
The smoke point of sesame oil is the temperature at which it begins to burn and create off-tasting byproducts and toxic compounds [*]. Refined, light sesame oil has a relatively high smoke point of 410° Fahrenheit and is often used for deep frying [*]. 

Because it has more free fatty acids, unrefined, toasted sesame oil has a lower smoke point of 350° Fahrenheit [*]. Thus, toasted sesame oil is best used as a finishing oil or dressing.

While sesame oil is known for having a relatively high smoke point, this characteristic alone does not determine its overall stability under heat. When heated, sesame oil can begin breaking down into harmful byproducts, even before it reaches its smoke point.

The heat stability, or thermal oxidative stability, of an oil depends on its fatty acid composition, with saturated fats being the most heat-stable, followed by monounsaturated fats, and polyunsaturated fats being the least heat-stable [*].

Like other seed oils, sesame oil contains high levels of unstable polyunsaturated fats that break down rapidly when heated, leading to the formation of harmful byproducts such as acrylamides, toxic aldehydes, hydroxylinoleate, free radicals, and trans fats, both during manufacturing and cooking [*,*].

Sesame Oil Environmental Impacts?
Some of the biggest producers of sesame crop are Myanmar, India, China, Sudan, and Tanzania, where it is most commonly grown by smallholder farmers as a high-value specialty crop [*]. Sesame is also grown in Mexico, Central America and the United States. 

Sesame is tolerant of drought and poor soil, which means it’s a hardy crop that doesn’t need a lot of added resources (like water) to produce a yield [*]. However, the production and refinement of sesame seed oil has a greater total water footprint than most other oils globally – more than 6 times the water footprint of canola oil production [*].

In the U.S., sesame is often grown amongst genetically modified crops (like cotton) that are herbicide resistant, which encourages heavy herbicide use by growers [*]. These herbicides seep into the earth and pollute groundwater and surface water, which may harm not only aquatic habitats but the entire food chain [*]. 

The Takeaway
Though sesame seed oil may pass the “common sense test” compared to other vegetable oils – that is, it’s been consumed by humans for millennia, requires little processing or refinement in most cases, and is often used in small amounts as a finishing oil – it’s still relatively high in omega-6 fatty acids and is susceptible to harmful oxidation if stored or used improperly. 

It has a higher water footprint than most edible oils, and is susceptible to adulteration with cheap vegetable oils by sellers looking to boost their profits. 

In order to harness sesame oil’s potent antioxidants and strong flavor, use just a little bit at the end of cooking for flavor. Or, combine it with a heat-tolerant oil like Cultured Oil and enjoy all the sesame-flavored dishes your heart desires.

Endless cravings? Seed oils, high in linoleic acid, appear to activate the same pathways as cannabis, stimulating hunger and contributing to unwanted weight gain.

Are Seed Oils Giving You the Munchies?

Are Seed Oils Giving You the Munchies?
APRIL 20, 2023
WRITTEN BY: Daniel J. Patterson
Article at a Glance
Seed oil consumption is on the rise in the last 100 years, paralleling the increase in obesity rates. 
Seed oils are high in omega-6 linoleic acid, which is a precursor to endocannabinoids like AEA and 2-AG. These compounds appear to stimulate appetite, contribute to weight gain, and cause the "munchies."
Endocannabinoids are naturally occurring compounds in our bodies, and similar to the active ingredients in cannabis, they play a vital role in regulating appetite and hunger signals.
CB1 receptors, which are part of the endocannabinoid system, play a crucial role in weight management, as demonstrated by studies on Rimonabant, gastric bypass surgery, and genetically modified mice.
Increased AEA (endocannabinoid) levels, resulting from higher linoleic acid consumption, can counteract the positive effects of gastric bypass surgery on fat loss and metabolism, emphasizing the significance of CB1 and AEA in the development of obesity.
The good news is that understanding the link between linoleic acid and obesity offers a promising solution. By consuming less linoleic acid, you may be less likely to experience the munchies or increased appetite, making it easier to maintain a healthy weight.
Introduction
The “munchies,” an infamous side effect of cannabis use, is characterized by increased hunger and a seemingly endless urge to snack. Interestingly, research has found a connection between this phenomenon and the consumption of seed oils.
Seed oils, a subcategory of vegetable oils, are extracted from the seeds of crops and include soybean oil, sunflower oil, corn oil, cottonseed oil, grapeseed oil, and more. These oils are incredibly common in packaged foods and can be found in most restaurant meals, from fast food to fine dining.
Due to their high content of a type of polyunsaturated omega-6 fat called linoleic acid, seed oils have been linked to a laundry list of chronic health issues like inflammation, diabetes, heart disease, and more [*,*,*,*,*,*,*,*].
While humans evolved to consume low levels of omega-6 fats in their diets, the widespread adoption of seed oils during the 20th century led to a 10-fold increase in the average dietary intake of these fats [*,*]. Meanwhile, obesity rates have increased dramatically over the same time period, with over 40% of adults in the U.S. now being classified as obese [*].
In this article, we will dive into the relationship between seed oils and the munchies, investigating the possibility that the widespread consumption of seed oils may be contributing to increased appetite and unwanted weight gain.
The Science Behind The Munchies
The munchies may be a colloquial term, but the intense hunger that many people experience after using cannabis is not merely anecdotal. While cannabis is a plant containing a variety of compounds, tetrahydrocannabinol (THC) is the primary cannabinoid responsible for the psychoactive or "high" sensation and increased appetite.
Many studies have confirmed a direct link between THC use and increased appetite [*,*,*,*]. In fact, THC is an FDA-approved prescription drug used to stimulate appetite, particularly in patients who struggle with conditions like chronic or chemotherapy-induced nausea [*,*].
THC works because humans and other animals with spinal cords have receptors in their brains (and throughout the body) called CB1 receptors. These work with THC molecules like a lock and key – the THC fits into the receptor and activates it, stimulating side effects like hunger.
However, THC isn’t the only compound capable of activating CB1 receptors. Your body naturally produces compounds called "endocannabinoids" ("endo" meaning internal or within). 
These endocannabinoids, primarily 2-arachidonoylglycerol (2-AG) and anandamide (AEA), can also activate CB1 receptors and trigger hunger – even on a full stomach.
As it turns out, the production of these endocannabinoids is closely tied to the types of fat you consume. For instance, your body makes 2-AG and AEA endocannabinoids exclusively from arachidonic acid (an omega-6 fatty acid) [*]. And while arachidonic acid is present in trace amounts in food, your body primarily produces it from its precursor: linoleic acid [*].
In other words, when you consume linoleic acid (typically from seed oils), some of it is converted into arachidonic acid, which leads to the production of endocannabinoids 2-AG and AEA. These endocannabinoids stimulate our appetite and ultimately, may cause you to eat more.
Linoleic Acid and Weight Gain
There are a lot of theories about the dramatic rise in obesity during the 20th century (and its continued rise to this day). But one cause has gone under the radar for decades: the rise in seed oil consumption.
Seed oils (packed with inflammatory omega-6 linoleic acid) are in almost every processed, packaged food and in most restaurant food. So it’s no wonder that the average person today is eating 10 to 20 times more omega-6 linoleic acid than in previous generations [*,*,*,*]. As a result, the modern diet is characterized by a high omega-6 to omega-3 ratio, which may contribute to the excessive production of AEA and 2-AG [*].
The excessive production of AEA and 2-AG appears to overstimulate CB1 receptors, leading to increased weight gain and metabolic dysregulation [*]. In fact, numerous studies have found that people with obesity tend to have higher circulating blood levels of 2-AG and AEA compared to those who are lean [*,*,*,*,*,*]. 
Because the endocannabinoid system is found in all mammals, research on rodents can provide insights into how linoleic acid affects 2-AG, AEA, and obesity in humans.
In a 2012 study, researchers at the National Institutes of Health (NIH) divided mice into different groups and fed them high-fat chow with varying levels of linoleic acid [*]. One group was fed chow with 8% of its calories as linoleic acid, while the other group was fed chow with only 1% of calories as linoleic acid.
The only difference between the two groups was the amount of linoleic acid in the chow they were fed — everything else in the diets of the two groups remained the same. The researchers also provided the mice with unrestricted access (24/7) to their food in order to mirror the eating habits of humans in developed countries.
The study found that the mice consuming a higher percentage of linoleic acid gained significantly more weight than their counterparts on the lower linoleic acid diet. The mice consuming the higher linoleic diet had elevated levels of 2-AG and AEA, consumed 18% more calories, and weighed 20% more [*].
The researchers designed the study to mirror the 20th-century shift in Western countries, where linoleic acid intake increased from 1% of calories to 8%, a change that has closely correlated with rising obesity rates.
chart, bar chart, histogram
The chart above shows the results of a mice study comparing medium-fat diets (open bars) to high-fat diets (striped bars).

Subsequent studies replicated their findings in more mice and even in salmon [*,*]. Most strikingly, when mice were fed a diet containing salmon raised on a high-linoleic acid diet, they gained more weight than mice fed a diet containing salmon raised on a lower-linoleic acid diet.
Although several studies have shown that linoleic acid from vegetable oils can have obesogenic effects, it wasn't until the 2012 study by the National Institutes of Health (NIH) that linoleic acid was isolated as a dietary variable, demonstrating a direct link between elevated levels of dietary linoleic acid, increased levels of 2-AG and AEA, and weight gain in mammals [*,*,*,*,*,*].
According to these studies, linoleic acid intake leads to dose-dependent increases in body weight, body fat percentage, feed efficiency, and food intake in mice. And similar effects may be present in humans [*]. 
The endocannabinoids 2-AG and AEA essentially function as hunger-regulating hormones that increase when you haven't eaten and decrease after you've consumed food [*]. Conversely, oleoylethanolamine (OEA) exhibits the opposite pattern, decreasing when you're hungry and increasing after eating [*].
In one human study, participants who consumed a meal with high-linoleic-acid soybean oil reported consuming more calories and feeling less full compared to those who consumed the same meal with lower-linoleic-acid oils (HOSO and VOO in the chart below). The latter group had increased levels of the satiety hormone OEA, which is derived from monounsaturated fat and has the opposite effect of 2-AG and AEA [*,*].
chart, line chart
chart, box and whisker chart
The Role of CB1 Receptor in Obesity
The discovery of the endocannabinoid system and its relationship to weight management was a major breakthrough in obesity research. As we’ve discussed, the CB1 receptor, which is activated by endocannabinoids like 2-AG and AEA, is considered a key player in regulating appetite and energy balance.
In the early 2000s, a drug called Rimonabant was introduced as a promising weight loss treatment [*,*]. Rimonabant worked by blocking the CB1 receptors, which appeared to regulate appetite and lead to weight loss [*]. 
Patients using Rimonabant reported less hunger, and their appetite regulation and satiety signals seemed to be functioning properly. This allowed individuals taking the drug to consume food without restrictions and still avoid gaining weight or becoming obese [*].
But intentionally blocking CB1 receptors had unintended consequences, leading to an increased risk of depression, anxiety, and suicidal ideation in some patients [*]. So, despite its effectiveness in promoting weight loss, Rimonabant was withdrawn from the market due to serious side effects [*]. Still, its ability to block CB1 receptors and effectively promote weight loss has informed our understanding of the endocannabinoid system's role in obesity.
Research has also found that mice that are genetically engineered to have their CB1 receptors blocked do not become obese, or at least not nearly as obese [*,*].
Bariatric surgery, an effective but extreme fat-loss intervention, also blocks CB1 [*]. The most common type of bariatric surgery is gastric bypass, where food is forced to bypass the stomach. This procedure is typically a last resort for morbidly obese patients who cannot lose weight through other means.
While the surgery carries risks, its success rate is impressive. One study reported that 85% of patients lose 50% of their excess body weight, and other studies have found that patients can maintain a 47-57% loss of excess weight for 5 to 7 years after surgery [*,*,*].
Although we know gastric bypass surgery works and is accompanied by reduced food intake and increased energy expenditure, researchers at the University of Washington recently demonstrated that gastric bypass works, in part, by lowering CB1 activation in the gut [*].
The researchers also found that the effects of gastric bypass surgery could be mimicked by administering Rimonabant, demonstrating that the two interventions share similar mechanisms — downregulating or blocking CB1.
Other research has shown that directly administering AEA can counteract the fat loss and metabolic improvements seen with gastric bypass surgery [*]. This is a noteworthy finding, as consuming more linoleic acid elevates AEA levels and can stimulate hunger. These results highlight the importance of both CB1 and AEA in the development of obesity.
Unfortunately, like Rimonabant, gastric bypass surgery can have serious adverse side effects [*,*,*].
Overall, CB1 receptors play a crucial role in weight management, with endocannabinoids like 2-AG and AEA stimulating appetite and contributing to weight gain. While interventions like Rimonabant and gastric bypass surgery have demonstrated the effectiveness of blocking or downregulating CB1 to aid with weight loss, they also come with severe unrelated side effects. 
Nonetheless, these interventions have informed our understanding of the role that endocannabinoids play in obesity and highlight the need to limit your intake of seed oils, which are high in linoleic acid and can contribute to increased levels of AEA and 2-AG.
The Takeaway
Once consumed, linoleic acid is eventually converted to various metabolites in the body, including the metabolites of arachidonic acid such as 2-AG and AEA. This conversion process adds a layer to our understanding of how this fatty acid, found primarily in seed oils, can cause overeating and unwanted weight gain. 
In addition to its role in obesity, other research has explored how the oxidation of linoleic acid can lead to the formation of harmful compounds that may contribute to chronic health issues. 
When oxidized, linoleic acid can be converted into highly reactive and physiologically toxic unsaturated aldehydes, including 4,5-epoxy-2-alkenals, 2,4-alkadienals, 4-peroxy-2-alkenals, and 4-hydroxy-alkenals, such as 4-hydroxynonenal (4-HNE) and malondialdehyde (MDA) [*,*,*,*].
These compounds have been implicated in various pathological processes and further highlight the potential risks associated with high linoleic acid consumption [*,*,*].
Considering these findings, reducing linoleic acid intake by avoiding the consumption of seed oils and most packaged or fried foods that contain them may be an effective strategy for managing appetite, weight, and overall health.
Further research is needed to fully understand the complex interplay between dietary fats, endocannabinoids, and obesity. Yet, current evidence reinforces the importance of paying attention to the types of fats you consume — particularly avoiding seed oils.

Vegetable oils like canola and soybean oil seem to be in everything. But it wasn’t always like this. Read the little-known history of vegetable oils here.

Vegetable Oils: A History of Fats Gone Wrong

Sunflower oil is a common cooking oil and processed food ingredient. Like most seed oils, sunflower oil is high in unstable, inflammatory omega-6 fats. 

Is Sunflower Oil Healthy? Nutrition Facts, Safety, and What to Eat Instead

Is Sunflower Oil Healthy? Nutrition Facts, Safety, and What to Eat Instead
Article at a Glance
Sunflower oil is cheap, readily available, and has a neutral flavor.
It's a common cooking oil and ingredient in processed junk foods because of its low cost and availability at scale.
Sunflower oil and other industrial seed oils are responsible for a massive increase in the intake of omega-6 fats, which are linked with inflammation, obesity, heart disease, cancer, and other health issues.

Introduction
Sunflower oil is one of the most common cooking oils and processed food ingredients. And like most seed oils, sunflower oil is high in unstable, inflammatory omega-6 fats. 
In this guide, you'll learn about the history of sunflower oil, the reasons for its widespread use, the health issues associated with consuming seed oils, and healthier alternatives.
What Is Sunflower Oil?
Sunflower oil is a common, inexpensive cooking oil and processed food ingredient made from the seeds of the common sunflower (Helianthus annuus).
Home cooks and restaurants often use sunflower oil for sauteing and frying because of its low cost, easy availability, and relatively neutral flavor. 
It's also used in packaged snack foods and premade meals because fats raise the palatability of foods like potato chips, activating brain reward centers and increasing snack consumption [*].
Sunflowers grown for sunflower oil extraction are a major global food crop, accounting for over 20% of vegetable oils produced worldwide today [*].
How Is Sunflower Oil Made?
In the past, as early as 1590, Indigenous people of the Americas and others made sunflower oil in small batches by grinding and pressing sunflower seeds to extract the oil [*]. This unrefined or virgin form of sunflower oil was used in cooking, as a balm for hair and skin, and as a medicinal ingredient.
The first commercial sunflower oil production occurred in Russia in the early 19th century [*] and set the stage for the widespread consumption of sunflower oil. As production became economically important in Europe and throughout the world in the 19th and 20th centuries, farmers and inventors used selective breeding techniques and technological innovations to increase the oil yield from seeds.
Modern, industrial sunflower oil extraction uses the following steps to extract the maximum amount of oil from seeds [*]:
Seeds are cleaned, de-hulled, and ground into a coarse meal by machines.
The sunflower meal is heated and fed into an extremely strong mechanical press to extract as much oil as possible.
The remaining cake (pressed meal) is treated with a volatile solvent, usually hexane, to dissolve and extract the remaining oil. The solvent evaporates or is boiled out of the meal and is collected for reuse.
The extracted sunflower oil is refined to remove color, odor, and bitterness. It's heated, then mixed with sodium hydroxide or sodium carbonate, which forms a soap mixture containing impurities. The remaining oil is separated from the soap using a centrifuge.

Finally, the oil is treated with steam or acid and de-gummed, bleached, filtered, and deodorized using extremely high heat (440-2485°F), then packaged for transport or sale [*].
Is Sunflower Oil a Seed Oil?
Yes, sunflower oil is an industrial seed oil. Like other seed oils, it's a major source of inflammatory omega-6 fats in modern diets. Previously, humans obtained these fatty acids in tiny amounts from whole foods, but omega-6 intake increased 10-fold in the U.S. and elsewhere during the 20th century due to the widespread use of seed oils.
Sunflower Oil Nutrition Facts
According to the USDA, one tablespoon (14 grams) of sunflower oil contains approximately [*]: 
124 calories (kcal) 
0 grams of protein 
14 grams of total fat
0 grams of carbs
0 grams of fiber 
6 milligrams of vitamin E (alpha-tocopherol).

Sunflower oil is high in polyunsaturated omega-6 fats and low in monounsaturated and saturated fats. Per tablespoon, it provides:
9.2 grams of omega-6 polyunsaturated fats
2.7 grams of monounsaturated fats, and 
1.4 grams of saturated fats

Sunflower oil is naturally high in vitamin E, providing approximately 40% of the recommended daily allowance (RDA) for men and women 14 years of age or older in one tablespoon [*].
Unfortunately, evidence suggests that the manufacturing process of highly-refined sunflower oil may destroy or degrade the vitamin E content [*,*]. Therefore, while cold-pressed sunflower oil is a good source of vitamin E, most commercially available sunflower oil used for cooking oil and in packaged, processed foods likely doesn't contain much vitamin E.
Sunflower Oil Smoke Point and Heat Stability
The smoke point of refined sunflower oil is approximately 412-450°F [*]. While sunflower oil has a moderate smoke point, this number doesn't tell the full story — the oil actually isn’t very stable when heated and can produce harmful byproducts during high-heat cooking, even when it's not smoking.
An oil's smoke point is the temperature at which it begins to visibly smoke when heated. Chefs and home cooks often use smoke point information to decide whether a given cooking oil is appropriate for sauteing, pan-frying, or deep-frying foods. 
In general, a smoke point represents the absolute upper limit of the usable temperature range of an oil. In other words, the smoke point of an oil is the maximum usable temperature for cooking, and you should avoid heating it past that point whenever possible. 
However, a relatively high smoke point doesn't mean an oil is stable when heated. You might think that oils with higher smoke points would be better for high-heat cooking but this often isn't the case.
The thermal stability or heat stability is how slowly or quickly a cooking oil breaks down when heated [*]. And in fact, it doesn't relate directly to an oil's smoke point, but rather to the fatty acid composition of an oil.
Of the common types of fatty acids, saturated fats are the most heat-stable, followed by monounsaturated fats, while polyunsaturated fats are the least heat-stable [*].
Sunflower oil and other seed oils are high in unstable polyunsaturated fats, primarily omega-6 linoleic acid, that oxidize or break down when heated (including during manufacturing and cooking), forming unhealthy oxidation byproducts such as acrylamides, toxic aldehydes, hydroxylinoleate, free radicals, and trans fats [*,*].
Is Sunflower Oil Safe for Frying?
Sunflower seed oil is a poor choice for deep-frying and other high-heat cooking because it's highly unstable when heated. As a result, it forms harmful byproducts, especially when reheated multiple times — a common practice in restaurants, where frying oil may be reused hundreds of times before being discarded [*]. 
Among these harmful byproducts are physiologically toxic unsaturated aldehydes, which have been linked to various health issues including inflammation, heart disease, and cancer. In a third-party analysis that compared the production of aldehydes in various cooking oils during pan frying, sunflower oil was exposed to 356ºF alongside other oils. The analysis focused on monitoring toxic aldehyde production over time. 
After 90 minutes of heating, sunflower oil, which is high in linoleic acid, was found to produce about three times more PUFA-derived aldehydes compared to moderate-linoleic avocado oil. Sunflower oil also generated about 20 times more PUFA-derived aldehydes compared to low-linoleic Cultured Oil.
Building on the previous analysis, consuming foods fried in sunflower oil and other seed oils is associated with higher risk of cancer, heart disease, and death from all causes [*].
Healthier frying oils you can use at home include Cultured Oil, avocado oil, and coconut oil. You can further reduce any negative health effects by discarding the oil after high-heat cooking instead of reusing it.
Is Sunflower Oil Healthy?
Sunflower oil and other seed oils are very high in omega-6 linoleic acid. While humans require small amounts (around 1-2% of daily calories) of this polyunsaturated fat, excessive intakes of linoleic acid from cooking oils and processed foods are linked with health problems [*].
Studies show that eating too much linoleic acid may contribute to:
Higher rates of obesity [*,*] 
Heart disease [*,*,*]
An increased risk of some types of cancers [*,*,*,*,*,*]
Dementia or cognitive impairment [*]
Migraines and other types of chronic pain [*,*]

Considering that plenty of readily-available healthy fats and oils exist, which are lower in omega-6s and higher in heart-healthy monounsaturated fats, there is no health benefit to consuming seed oils like sunflower oil. 
Is Sunflower Oil Inflammatory?
Sunflower contains approximately 65-70% omega-6 linoleic acid, which is inflammatory when consumed in excess [*]. Humans evolved to consume low levels of omega-6 fats, but as seed oils like sunflower oil became popular in the 20th century, the average dietary intake increased 10-fold [*,*].
Your body incorporates omega-6 fats from sunflower oil and other seed oils into cellular membranes, adipose tissue, and breast milk [*]. As a result, excess linoleic acid bioaccumulates (builds up) in cells over time, resulting in instability and inflammation at the cellular level [*,*,*].
Over-consuming inflammatory omega-6 linoleic acid also creates an imbalance between omega-6 and omega-3 fats in your body and depletes anti-inflammatory omega-3s in tissues [*]. 
Researchers think that humans naturally evolved to consume an equal ratio of these fats, but today, many people now consume 20 times higher levels of omega-6 than omega-3 fats [*].
Sunflower Oil Sustainability
Ukraine and Russia are, by far, the largest producers of sunflower oil, but sunflower oil is produced in many other countries such as Argentina, China, Turkey, Hungary and the United States [*].
Sunflower oil shares a similarly low carbon footprint with Cultured Oil, setting them apart from most vegetable oils in terms of their impact on greenhouse gas emissions. However, sunflower oil's land and water footprint is about 10 times larger than Cultured Oil.
In fact, sunflower oil is the least efficient among all major food crops globally (with at least 10 million tonnes produced) [*]. Vegetable oils, including sunflower oil, make up three of the top five most land-intensive crops, meaning they require a significant amount of land just to produce one kilogram of food, with some needing 3 to 50 times more land per kilogram compared to most other crops [*,*,*].
According to the National Sunflower Association, sunflowers are primarily grown for their oil content [*]. However, the starchy leftovers from pressing sunflower seeds are commonly used in feedlot animal diets [*].
As a result, sunflower oil production may be propagating less sustainable animal agriculture. Reducing the demand for sunflower oil could lead to fewer readily available starchy meals, potentially encouraging a shift towards more sustainable, regenerative agricultural practices.
Sunflower Oil Substitutes
Using vegetable oil alternatives to replace sunflower oil and other seed oils is an easy way to reduce your inflammatory omega-6 intake, including:
Cultured Oil
Avocado oil
Coconut oil
Extra-virgin olive oil

Replacing sunflower oil with oils that are suitable for deep-frying is also wise, as high-omega-6 seed oils are inherently unstable and create harmful oxidation byproducts during high-heat cooking.
When you're shopping for healthy fats and oils, look for products that are low in omega-6 fats, environmentally friendly, and with properties that work for your intended application (such as a high smoke point and good heat stability for cooking oils).
The Takeaway
Sunflower oil is a common cooking oil and processed food ingredient because it's inexpensive and readily available. Unfortunately, it's high in inflammatory omega-6 fats and unstable when heated. 
Consuming sunflower oil and other seed oils is linked with higher rates of obesity, heart disease, some types of cancers, dementia, and chronic pain [*,*,*,*,*,*,*,*,*,*,*,*,*,*].
Reducing your omega-6 linoleic acid intake by eliminating seed oils is a smart move for better health. Sunflower oil and other seed oils like soybean oil are found in most processed foods and restaurant meals, so you'll need to get savvy at reading labels and cooking meals at home with healthier cooking oils.
Cultured Oil is a new type of cooking and culinary oil made through fermentation. It's high in heart-healthy monounsaturated fats, stable for high-heat cooking, and exceptionally environmentally friendly.

Grapeseed oil is sometimes touted as a healthy cooking oil, but it's important to keep in mind that like other seed oils, it's high in omega-6 linoleic acid which may be problematic for your health.

Is Grapeseed Oil Healthy? Nutrition Facts, Studies, and Alternatives

Is Grapeseed Oil Healthy? Nutrition Facts, Studies, and Alternatives
Grapeseed oil is sometimes touted as a healthy cooking oil, but it's important to keep in mind that like other seed oils, it's high in omega-6 linoleic acid which may be problematic for your health.
Article at a Glance
Grapeseed oil enjoys a reputation as a healthy cooking oil, but its fatty acid profile resembles other inflammatory seed oils such as sunflower, soybean, and corn oil.
Grapeseed oil contains approximately 70% omega-6 linoleic acid which makes it a poor choice for healthy cooking, compared to oils low in omega-6.
Excessive omega-6 intake from seed oils is linked to health problems including obesity, inflammation, and heart disease.
While grapeseed oil has a neutral taste and a high smoke point, there are healthier and more heat-stable oils available for cooks and chefs today.
Introduction
Grapeseed oil is a cooking oil made from grape seeds, usually as a byproduct of the winemaking process. With a neutral taste, relatively high smoke point, and possible health benefits due to polyphenols, this oil is garnering attention among chefs and home cooks. 

However, grapeseed oil has some undesirable properties of which most people aren't aware — as a seed oil, it's high in unstable, inflammatory omega-6 fats. 

Because polyunsaturated omega-6 fats break down easily when heated and form harmful byproducts, grapeseed oil isn't suitable for cooking. Excessive omega-6 intake from seed oils is also linked to health problems including inflammation, obesity, heart disease, and cancer.

In this guide, you'll learn answers to common questions about grapeseed oil, pros and cons, nutrition facts, studies, the important reasons that grapeseed oil isn't an ideal choice as an everyday cooking oil, and what to use instead.
What Is Grapeseed Oil?
Grapeseed oil is a light-colored vegetable oil made from the seeds of grape plants (Vitis vinifera L.). It's a pale, light yellow-green colored fat that's liquid at room temperature. This oil is high in polyunsaturated fats, vitamin E, and plant antioxidants called polyphenols [*,*].

Unlike a lot of cooking oils, grapeseed oil is neutral-tasting — it doesn't impart a flavor of its own to dishes. That’s a major reason a lot of people use grapeseed oil as a cooking oil, a base for salad dressing and sauces, and a topical ingredient for cosmetics and skin care products. 
How is Grapeseed Oil Made?
Most grapeseed oil comes from wine pomace, the leftover solids that remain after pressing wine. Dried grape seeds contain 8-20% oil by weight [*]. Manufacturers separate them from pomace and use mechanical pressure, solvents, or a combination of these extraction methods [*].

Cold-pressed grapeseed oil is extracted using mechanical pressure with no heat or solvents [*]. This method results in a lower yield, but less damage to the unstable polyunsaturated fats and other natural constituents of the oil, such as antioxidants from grapes.

Grapeseed oil extracted with solvents is more economical, but using chemical solvents such as hexane poses environmental concerns [*]. In fact, solvents like hexane may cause air pollution and toxicity to both humans and the environment [*]. As a result, most people opt for cold-pressed oil for culinary purposes.
Is Grapeseed Oil a Seed Oil?
Yes, as you may have guessed, grapeseed oil is a seed oil. While grapeseed oil may have a reputation as a healthy cooking oil, it's got plenty in common with other seed oils like soybean, sunflower, and corn oil. All of these oils are high in omega-6 fats which don’t hold up well to high heat and are linked to inflammation and other health issues.
Grapeseed Oil Nutrition Facts
One tablespoon (14 grams) of grapeseed oil contains [*]:

125 calories (kcal)
0 grams of protein
14 grams of total fat
0 grams of carbs
0 grams of fiber
4-7 milligrams of vitamin E (alpha-tocopherol) [*].

Grapeseed oil is high in polyunsaturated omega-6 fats and low in monounsaturated and saturated fats. Each tablespoon provides approximately:

10 grams of omega-6 polyunsaturated fats
2.5 grams of monounsaturated fats, and 
1.5 grams of saturated fats

Grapeseed oil is naturally high in vitamin E, with a tablespoon serving providing approximately 27%-47 of the recommended daily allowance (RDA) for men and women 14 years of age or older [*].
Pros and Cons of Grapeseed Oil
According to early research, grapeseed oil may have some health benefits due to its antioxidant content. However, this research doesn't necessarily account for the high amount of polyunsaturated omega-6 fats contained in the oil, which are linked to inflammation and other health problems.

Let's take a balanced look at the pros and cons of grapeseed oil in terms of health, flavor, culinary, and environmental properties. 
Pro: High in Vitamin E and Plant Antioxidants
Grapeseed oil is high in alpha-tocopherol, an important form of vitamin E, providing 27-47% of the recommended daily allowance in a one-tablespoon serving [*,*]. 

It's also rich in other fat-soluble antioxidants related to vitamin E, known as tocopherols and tocotrienols [*]. Early research suggests that by protecting cells from damage, these compounds may be beneficial for brain, metabolic, and reproductive health [*]

Like grapes (and wine), grapeseed oil also contains plant antioxidants called polyphenols, including [*]:

Phytosterols including beta-sitosterol and stigmasterol
Anthocyanins like proanthocyanidin 

These compounds appear to help protect cells from damage and could have cardiovascular, neurological, metabolic, and anti-cancer benefits [*,*].

The research into the health benefits of plant compounds is relatively new, but appears to be promising. However, it's worth noting that you can also obtain these and similar compounds by eating whole food fruits (including grapes) and vegetables, which have many additional proven health benefits [*]. 

Supplements high in polyphenols but without the polyunsaturated fats, such as grapeseed extract, are also available [*,*].
Con: High in Polyunsaturated Omega-6 Fats
Grapeseed oil may have a healthy reputation — but in reality, its fatty acid composition is almost identical to other industrial seed oils. 

Like all seed oils, grapeseed oil is high in polyunsaturated omega-6 fat. It contains approximately 70% omega-6 linoleic acid, which is unstable and appears to cause inflammation when consumed in excess [*]. Compare that to Cultured Oil, which has a linoleic acid content of under 3%.

Humans evolved to consume low levels of omega-6 fats in their diets, but as seed oils became popular in the 20th century, the average dietary intake increased 10-fold [*,*]. Consequently, the amount of omega-6 linoleic acid in our fat cells has risen alongside our increased consumption.

In 1960, omega-6 fats made up only 7-9% of our fat cells, but by 2008, it had increased to over 23% [*]. 

Your body incorporates omega-6 fats from grapeseed oil and other seed oils into cellular membranes, fatty tissue, and breast milk [*]. As a result, the excess linoleic acid bioaccumulates (builds up) in cells over time, resulting in instability and inflammation at the cellular level [*,*,*].

Studies show that eating too much omega-6 fat may contribute to:

Higher rates of obesity [*,*] 
Heart disease [*,*,*]
An increased risk of some types of cancers [*,*,*,*,*,*]
Dementia or cognitive impairment [*]
Migraines and other types of chronic pain [*,*]

Over-consuming inflammatory omega-6 fats also creates an imbalance between omega-6 and omega-3 fats in your body and depletes anti-inflammatory omega-3s in tissues [*]. 

Researchers think that humans naturally evolved to consume an equal ratio of these fats, but today, many people now consume 20 times higher levels of omega-6 than omega-3 fats [*].
Pro: Neutral Flavor
Recipes often call for a neutral-tasting oil. From a culinary perspective, cooking oils that impart their own flavor into a dish aren't always desirable.

Think about the grassy, peppery notes of extra-virgin olive oil, or the sweet, tropical aromas of virgin coconut oil. While delicious, these flavors don't belong in every recipe.

The fact that grapeseed oil doesn't have a detectable taste is certainly one reason for its popularity. Chefs looking for an all-purpose oil that won't interfere with the other flavors of foods they're preparing may find it attractive.

That said, there are better alternatives for all-purpose cooking oils that are way lower in inflammatory fats, including Cultured Oil, which is flavor-neutral. fresh-tasting, and rich in heart-healthy monounsaturated fats.
Con: Unstable During Storage and Heating
Because of its high polyunsaturated fatty acid content, grapeseed oil has low oxidative stability [*]. In other words, because polyunsaturated fats are inherently unstable, grapeseed oil is prone to breaking down and going rancid when stored, and especially when it’s heated.

Like other seed oils, grapeseed oil is very high in polyunsaturated fats. According to studies, it's even more prone to oxidation when stored or heated compared to other seed oils like corn, canola, or peanut oil [*].
Pro: Relatively Environmentally Friendly
In general, seed oils are bad news for the environment. Seed crop agriculture and the manufacturing and production of seed oils are significant causes of deforestation, habitat loss, water usage, and pollution.

But compared to other seed oils, grapeseed oil is relatively sustainable. Because most grapeseed oil is produced using waste products from the winemaking industry, its environmental impact is much lower. 

While viticulture (wine production) is not without environmental impacts, it seems unlikely that people will stop drinking wine any time soon. As long as people continue to buy wine, grapeseed oil production from leftover wine solids doesn't add a significant burden.

One caveat: solvents like hexane that are used to extract grapeseed oil cause air pollution and toxicity to both humans and the environment [*]. Cold-pressed grapeseed oil doesn't contribute to solvent pollution, but unfortunately, most grapeseed oil production today is produced using solvent extraction.
Con: May Contain Traces of Solvents and Other Contaminants
Studies have found that commercially-available grapeseed oil products are often contaminated with harmful chemicals, including:

Traces of hexane or other solvents left over from extraction [*]
Mineral oil paraffins [*] 
Phthalates [*]
Pesticides [*,*]
Polyaromatic hydrocarbons (PAHs) [*]

Buying cold-pressed grapeseed oil is the best way to avoid solvent contamination, but it may not help with other types of contaminants.

According to some researchers, grapeseed is more likely to be contaminated with PAHs than most cooking oils because the raw material is dried prior to oil extraction [*]. The drying process can create smoke that comes into contact with the material. PAHs are lipophilic (attracted to fats) and concentrate in grapeseed oil during extraction, even when cold-pressed [*].

Another reason for the PAH contamination of grapeseed oil that the grape pomace (leftover solid material) is often compressed with a bulldozer for storage purposes prior to extraction, which can result in contamination with engine exhaust or motor oil [*].
Pro: Benefits of Topical Grapeseed Oil
Eating a diet rich in omega-6 seed oils may contribute to skin problems including inflammation, premature aging, acne, melanoma, and more.

On the other hand, polyunsaturated fats aren't so bad when applied topically to skin — and may even have some benefits when used for cosmetic or skin care purposes.

While research into topical grapeseed oil is relatively new, evidence does suggest that the tocopherols, tocotrienols, and plant antioxidants in this oil could help support skin health and appearance [*,*,*].

Some studies have also shown benefits to applying topical omega-6 oils similar to grapeseed oil to restore barrier function and hydrate skin [*].
Is Grapeseed Oil Healthy?
Grapeseed oil may be touted as a healthy fat, and there's a limited amount of research that suggests the tocopherols, tocotrienols, and plant antioxidants in this oil are good for humans. However, there aren't any large-scale human studies investigating the health effects of eating grapeseed oil.

Equally importantly, grapeseed oil is very high in omega-6 linoleic acid — an unstable polyunsaturated fat that, when consumed in excess, is linked with inflammation, obesity, heart disease and other health problems including cancer [*,*,*,*,*,*,*,*,*,*,*].

Due to the prevalence of common, inexpensive seed oils like soybean oil, sunflower oil, and corn oil in the modern, industrialized food system, humans today are eating at least 10 times more omega-6 fats than ever before  [*,*]. 

While grapeseed oil is relatively uncommon in restaurants and packaged foods and thus not as big a contributor to excess omega-6 intake as other seed oils on average, its fatty acid composition is still very similar to other seed oils.

It's likely true that the plant-based antioxidants in grapeseed oil have beneficial health properties, but keep in mind that you can increase your consumption of whole food fruits (including grapes!) and vegetables to obtain similar or greater benefits — without the inflammatory omega-6 fats found in grapeseed oil.

There's no good reason to further increase your intake of omega-6 fats by using grapeseed oil when there are other proven (and likely less expensive) ways to get plant-based antioxidants that are equally good or better for your health.
Grapeseed Oil Smoke Point and Heat Stability
The smoke point of grapeseed oil is approximately 420-445°F [*]. While grapeseed oil has a fairly high smoke point, this doesn't tell you everything you need to know — in fact, it's not very stable when heated and can produce harmful byproducts during high-heat cooking, even when it's not smoking.

An oil's smoke point is the temperature at which it starts to visibly smoke when heated. Home cooks and chefs typically use the smoke point to determine whether or not a given cooking oil is a good choice for high-heat sauteing, pan-frying, or deep-frying foods. 

In general, the smoke point is the absolute upper limit of the usable temperature range of an oil. In other words, an oil's smoke point is the maximum usable temperature for cooking, and you should always avoid heating it past that point. 

That said, a relatively high smoke point actually doesn't mean an oil is stable when heated. While it may seem to be true that oils with higher smoke points should be better for high-heat cooking, this often isn't the case in reality.

The thermal oxidative stability — or heat stability —  is how slowly or quickly a cooking oil breaks down when heated [*]. And in fact, heat stability doesn't correlate directly to an oil's smoke point, but rather to the fatty acid composition of an oil.

Of the common types of fatty acids, saturated fats are the most heat-stable, followed by monounsaturated fats, while polyunsaturated fats are the least heat-stable [*].

Grapeseed oil and other seed oils are high in unstable polyunsaturated fats that oxidize or break down rapidly when heated (including during manufacturing and cooking), forming unhealthy oxidation byproducts such as acrylamides, toxic aldehydes, hydroxylinoleate, free radicals, and trans fats [*,*].
Grapeseed Oil for Frying
Grapeseed seed oil is a poor choice for deep-frying and other high-heat cooking because it's extremely unstable when heated [*]. As a result of its poor stability, it forms harmful byproducts as soon as it's heated, and even more so when reheated multiple times. 

Consuming foods fried in omega-6 seed oils is associated with higher risks of cancer, heart disease, and death from all causes [*].

Healthier frying oils you can use at home include Cultured Oil, avocado oil, and coconut oil. You also may be able to reduce the  negative health effects of eating fried foods by discarding your frying oils after high-heat cooking instead of reusing them.
Grapeseed Oil Substitutes
Adding healthy seed oil alternatives to your diet to replace grapeseed oil and other seed oils is an easy way to reduce your inflammatory omega-6 intake, including:

Cultured Oil
Avocado oil
Coconut oil
Extra-virgin olive oil

Replacing seed oils with oils that are suitable for deep-frying is also a wise choice, as polyunsaturated omega-6 seed oils are inherently unstable and create harmful oxidation byproducts during high-heat cooking.

When you're looking for healthy fats and oils, shop for products that are low in omega-6 fats, environmentally friendly, and offer properties that work for your intended application (such as a high smoke point and good heat stability for all-purpose cooking oils).

Unlike most seed oils, grapeseed oil does offer some potential health benefits due to its high antioxidant content, including tocopherols and tocotrienols (compounds related to vitamin E) and polyphenols (plant antioxidants) [*,*]. 

But instead of relying on grapeseed oil, you can easily obtain similar or better health benefits by:

Eating plenty of fresh fruits [*]
Consuming adequate amounts of vegetables [*]
Taking grape seed extract or other plant extract supplements, which contain polyphenol compounds without the high levels of omega-6 fats [*,*]. 
The Takeaway
Grapeseed oil enjoys a reputation as a healthy cooking oil, but it's got a similar fatty acid profile to other seed oils like sunflower, soybean, and corn oil.

Seed oils are found in most processed foods and restaurant meals, and most people are consuming 10 times more than the healthy amount [*,*]. Reducing your omega-6 linoleic acid intake by eliminating seed oils is a wise choice for better health. 

If you're looking to increase your intake of plant-based antioxidants, eating more fresh fruits and veggies or even taking grapeseed extract supplements are better options than eating grapeseed oil.


Inflammatory omega-6 fats can increase pain signaling and sensitivity. Lowering omega-6 intake by avoiding seed oils may be a promising option for chronic pain.

Can Seed Oils Cause Chronic Pain? Research Suggests Yes

Can Seed Oils Cause Chronic Pain? Research Suggests Yes
Article at a Glance
Chronic pain is on the rise, with over a quarter of people in the U.S. suffering from pain lasting longer than 3 months.

Omega-6 fats are an overlooked contributor to inflammation, pain signaling, and pain sensitivity.

The average person today eats 10-20 times more omega-6 fats than people did in the past, which could explain rising rates of chronic pain as well as obesity, inflammation, heart disease, and cancer.

Reducing inflammatory omega-6 intake by avoiding seed oils may be a promising option to prevent chronic pain.

Introduction
Chronic pain — pain that lasts more than three months and usually involves increased pain sensitivity — is an expensive problem, physically, emotionally, and financially. And it's on the rise [*,*]. 

Over a quarter of people in the United States suffer from chronic pain, which is extremely difficult to treat [*]. Conventional over-the-counter treatment options aren't always effective, while prescription opioids are intensely habit-forming and may make pain worse over time.

One potentially overlooked contributor to chronic pain is the high levels of omega-6 fats in most diets today. Excess intake of omega-6 fat, primarily linoleic acid, can heighten pain signaling and pain sensitivity, and the average person today is eating 10-20 times more linoleic acid than people did in the past [*,*,*,*].

In this article, we'll dive deep into the causes of chronic pain, how inflammation can trigger or worsen chronic pain, the link between inflammation and seed oils, and research suggesting that reducing your seed oil intake could be a helpful approach to preventing chronic pain.

What Is Chronic Pain (And What Causes It)?
Chronic pain is any pain that lasts longer than three months [*]. It's usually challenging to treat with safe medications, leading some patients to depend on habit-forming opioid drugs. There are many causes, and most chronic pain patients suffer from more than one type of pain [*].

Physicians categorize chronic pain into the following common types [*,*]:

Musculoskeletal (including back pain and myofascial muscular pain) 

Inflammatory (caused by inflammation, autoimmune disorders, or infection) 

Nociceptive (pain caused by injuries to tissues, such as burns, bruises, or sprains)

Neuropathic (resulting from nerve damage or dysfunction) 

Psychogenic (originating from stress or other psychological factors)

Idiopathic (chronic pain without a known cause)

Constant pain reduces quality of life and affects every aspect of patients' lives. Over two-thirds of people with chronic pain suffer from issues like depression or anxiety, and chronic pain patients have an increased risk of suicide [*].

There's no single, universal root cause of chronic pain, even within the well-understood types of chronic pain. And pain persists over time in some cases, but not others [*]. Some patients are simply unable to experience relief from pain.  

All pain, not just chronic pain, is complex. The perception of pain usually begins in tissues, with a process known as nociception. Nociception involves neurotransmitters and signaling compounds that are released by cells and then communicate with neurons [*]. The neurons and circulating compounds transmit electrical and chemical signals to the brain, where a large network of regions including the thalamus, amygdala, hypothalamus, basal ganglia, and areas of the cerebral cortex is involved in perceiving pain [*].

To make matters more complicated, in some types of chronic pain, the brain perceives pain — including severe pain — without nociception occurring at the tissue level [*]. These types of pain appear to be caused by dysfunction at the level of the nervous system [*].

Although scientists now have a fairly good understanding of pain mechanisms, this unfortunately hasn't led to any significant breakthroughs in chronic pain treatment. 

Most non-habit-forming drugs like acetaminophen (Tylenol), aspirin, and NSAIDs simply aren't very effective and can have serious side effects, while opioids are expensive, carry a strong risk of addiction, and can make pain worse over time for some patients [*,*,*].

A shortage in options for treating pain has led researchers to investigate off-label uses for various anti-epileptic drugs and antidepressants, and to combine pain medications with muscle relaxers or experimental drugs, but most of these treatment options are habit-forming and also come with significant adverse effects [*].

If you don't already have chronic pain, you can keep these risk factors in mind. From a study of chronic lower back pain (one of the most common manifestations of chronic pain) [*]:

Obesity increased the risk by 52% 

Smoking raised the risk by 56% 

A diagnosis of depression or anxiety increased the risk by 66% 

Receiving improper care within the first three weeks of developing lower back pain increased the risk by 39-116%.

Researchers have also investigated biomarkers of chronic pain — cells, molecules, or chemicals in tissue or blood that are higher, lower, or otherwise altered in people with chronic pain compared to those without. 

Findings include:

A higher omega-6 to omega-3 ratio is associated with a 75% higher risk of temporomandibular disorder and 63% higher odds of lower back pain [*]. 

Adults living with chronic pain have a higher omega-6 to omega-3 ratio and higher levels of C-reactive protein (CRP), a marker of systemic inflammation [*]. 

There is an association of obesity and chronic pain with CRP levels in adolescents [*].

An association exists between chronic lower back pain and CRP levels, as well as levels of another inflammatory biomarker, TNF-alpha [*]. 

There is an association between chronic lower back pain and levels of CRP, TNF-alpha, and another inflammatory biomarker called IL-6 [*]. 

Fibromyalgia patients have significantly higher levels of CRP, TNF-alpha, IL-6, and IL-8 compared to controls [*].

As you can see, all of these biomarkers involve inflammation. In particular, they relate to low-grade systemic inflammation, a long-lasting inflammatory state that can disrupt immune function and lead to pain and other health problems [*].

Unlike acute inflammation, which is a healthy, short-lived biological response to illness or injury, chronic systemic inflammation is detrimental to your health [*]. Research demonstrates that systemic inflammation can increase pain signaling at the tissue level as well as sensitize your central nervous system to pain [*].

In the next section, we'll explore some of the likely reasons for systemic inflammation that leads to chronic pain, and what you can do to prevent it.

What Is the Connection Between Seed Oils, Inflammation, and Chronic Pain?
Seed oils like soybean, sunflower, and canola oil are high in linoleic acid, an inflammatory omega-6 fatty acid. By driving inflammation, seed oil intake may contribute to chronic pain.

Increasing intakes of this omega-6 fat are also correlated with obesity, inflammation, heart disease, cancer, and other chronic health problems. 

Before the 20th century, people consumed a relatively low ratio of inflammatory omega-6 fats to anti-inflammatory omega-3 fats. Researchers estimate that the "evolutionary ratio" of these two types of fatty acids is around one-to-one, but the average modern intake is between 15-to-1 and 17-to-1, reflecting an extremely high intake of omega-6 fats [*]. 

As the production of industrial seed oils from soybean, sunflower, corn, and other sources increased, these inexpensive ingredients became incredibly popular as cooking oils and a low-cost calorie source in processed, pre-packaged foods. Today, most people consume between 6-10% of their calories from linoleic acid, reflecting 10-20% of daily calories coming from seed oils, a trend that's projected to increase further as time goes on [*,*,*].

Our bodies evolved to maintain a balance between inflammatory and anti-inflammatory cellular signaling. Eating too much omega-6 fats increases inflammation, damages cells, and reduces the effectiveness of anti-inflammatory processes in the body. In fact, eating seed oils high in omega-6 linoleic acid can even deplete tissues of essential omega-3 fats [*].

As we covered in the previous section, people living with various types of chronic pain ranging from lower back pain to fibromyalgia tend to have a higher omega-6 to omega-3 ratio, and higher levels of inflammatory chemicals like C-reactive protein (CRP), compared to people who don't have chronic pain [*,*,*,*,*,*]. 

Chronic inflammation appears to increase pain signaling and make your brain and central nervous system more sensitive to pain [*].

While this area of research is relatively new, it may be possible to prevent or reduce chronic pain by avoiding inflammatory omega-6 linoleic acid in foods. While seed oils are extremely common today, you can reduce your omega-6 intake by using alternative cooking oils and avoiding restaurants and pre-packaged foods that use seed oils as ingredients.

Cultured Oil is an all-purpose cooking oil made by fermentation. Because it's sky-high in healthy fats and low in bad fats (like linoleic acid), it's an easy way to reduce your seed oil intake.

How Do Seed Oils Contribute to Chronic Pain?
Chronic pain is usually caused by multiple factors, but seed oils may contribute to chronic pain symptoms and could increase the risk of chronic pain. Seed oils like soybean and sunflower oil are high in omega-6 linoleic acid, an inflammatory fat that appears to increase pain signaling and pain sensitivity [*].

In a 2022 observational study, researchers examined 605 adults to learn more about the relationship between omega-6 intake and chronic pain [*]. 

​​The study volunteers provided answers to questions about orofacial pain, headache, lower back pain, irritable bowel syndrome, and other types of bodily pain, which were then converted into a scale of 0-100 (0 being the least pain, 100 being the most) [*]. Researchers correlated the pain data with blood levels of omega-6 and omega-3 fats, then controlled for other variables that could alter the results.

With every type of pain aside from abdominal pain, there was a strong correlation between omega-6 to omega-3 ratio, with each one-point increase in that ratio correlating to approximately a 5- to 8-point increase in pain score [*].

Again, for the sake of comparison, scientists estimate that the optimal evolutionary ratio of these two types of fatty acids is one-to-one, but the average modern person's intake is between 15-to-1 and 17-to-1, reflecting an extremely high intake of omega-6 fats [*]. 

In a 2016 experimental study performed on rats, researchers measured omega-6 and omega-3 fatty acids in various tissues, as well as signaling chemicals involved in pain that are derived from these fats, before and after increasing linoleic acid in some of the rats' diets for 15 weeks [*].

The rats received diets containing 0.4%, 5.2%, or 10.5% linoleic acid, corresponding to early human diets, typical intakes today, and high intakes today, respectively.

After the 15-week dietary intervention ended, the researchers discovered that the rats fed a diet high in omega-6 linoleic acid had higher levels of linoleic acid, as well as pain signaling chemicals derived from linoleic acid, in many different tissues [*].

What's more, the high-omega-6 diet also reduced the abundance of omega-3 fats and derivatives with anti-nociceptive (pain-reducing) properties in the rats' tissues [*].

According to the researchers, these findings "​​provide biochemical support for the hypothesis that the high linoleic acid content of modern industrialized diets may create a biochemical susceptibility to develop chronic pain" [*].

In a separate, 2012 study, researcher Christopher Ramsden and his colleagues tested the hypothesis that oxidized (molecularly damaged) linoleic acid byproducts could be responsible for chronic headaches, and that lowering linoleic acid intake might help reduce headache symptoms [*].

The scientists enlisted 67 volunteers who experience chronic daily headaches, then tested their blood levels of omega-6 linoleic acid as well as byproducts of linoleic acid that are linked to chronic pain, including 9-HODE and 13-HODE [*]. 

For 12 weeks, study participants reduced their linoleic acid intake from an average of 6.74% of daily calories down to 2.42% of daily calories [*].

The study found that consuming a diet lower linoleic acid significantly reduced linoleic acid byproducts as well as dramatically reduced several measures of chronic headaches and pain, and also increased quality of life compared to the control group [*].

Interestingly, 9-HODE and 13-HODE are also created during deep-frying with seed oils, which suggests eating restaurant-fried foods may contribute to chronic pain [*].

These results show that reducing linoleic acid in your diet may quickly reduce harmful, inflammatory compounds in your body that are linked with headaches and other types of chronic pain. 

The Takeaway: Can Seed Oils Cause Chronic Pain?
Chronic pain is a complex problem with more than one cause. Along with injury, illness, and inflammation, factors like stress and an individual's psychological state can also come into play [*]. However, high seed oil consumption appears to be one plausible explanation for why chronic pain is on the rise [*].

Even as recently as 100 years ago, our ancestors ate a low ratio of omega-6 to omega-3 fats. Following the widespread introduction of seed oils like soybean, sunflower, corn, and canola oil, people began consuming more inflammatory omega-6 linoleic acid from these oils.

Consuming too much omega-6 appears to shift your body into an inflammatory state and increases tissue levels of linoleic acid and chemicals associated with pain signaling. It's also possible that chronic inflammation makes your brain and nervous system more sensitive to pain.

Altering this balance to potentially reduce the risk of chronic pain (as well as other conditions, including obesity, heart disease, and cancer) requires reducing your linoleic acid intake by eliminating seed oils (in the form of cooking oils, restaurant foods, and pre-packaged foods). 

Unfortunately, it's not possible to consume enough wild-caught fish to lower your omega-6 to omega-3 ratio. Even though fish are an excellent source of omega-3 fats, eating sardines at every single meal still wouldn't provide enough omega-3s to offset the average person's linoleic acid intake [*]!

Cultured Oil is an all-purpose cooking oil made by fermentation. Containing over 90% heart-healthy monounsaturated fats and less than 3% linoleic acid, it's one of the easiest, tastiest ways to reduce your inflammatory omega-6 intake.

Most mayo contains unhealthy fats, but products with avocado, olive, or coconut oil are better. Or you can make your own healthy mayo, including vegan or fat-free.

Is Mayonnaise Healthy? It Depends!

Is Mayonnaise Healthy? It Depends! 
Article at a Glance
Commercial mayonnaise contains at least two-thirds vegetable oil by weight.
Most vegetable oils are actually seed oils like soybean or sunflower oil, which are high in omega-6 fats and linked to inflammation, obesity, and other health problems.
Healthier authentic mayo products made with avocado oil, olive oil, or coconut oil are available, or you can make your own using our delicious recipes.
It's also easy to create homemade vegan, low-calorie, or fat-free mayo without using unhealthy fats (and we'll show you how).

Introduction
Love it or hate it, mayonnaise is the most popular condiment in the world. 
In the U.S. alone, it's a $2 billion a year industry, because the average American consumes over 4 pounds of mayo annually [*]. To put its popularity into perspective, the market for mayo is twice the size of the ketchup market and four times the size of the mustard market or hot sauce market [*].
Whether or not you agree with the outrageous popularity of plain mayo, it's likely in many of your favorite sauces. Mayonnaise is the base ingredient of aiolis, tartar sauce, ranch and thousand-island dressings, most fry-dipping sauces, and countless "secret sauces" and specialty sauces served at restaurants.
In this guide, you'll learn important health and nutrition info about mayonnaise, including the reasons most mayo options may be unhealthy, what to look for when you're shopping for mayo, the healthiest brands, mayonnaise substitutes, easy and healthy homemade recipes, and more.
Mayonnaise Ingredients and Nutrition Facts
Contrary to popular belief, mayonnaise isn't a dairy product. 
According to FDA regulations, commercial mayo products must contain [*]:
At least 65% vegetable oil by weight
Vinegar or lemon or lime juice (or a combination)
Eggs or egg yolks

Optional ingredients that are commonly used include salt, sugar, natural flavoring, and preservatives.
Commercial and homemade mayo's unique, creamy texture occurs because the yolks are beaten and fluffed as the oil is added slowly. The acidifying ingredients add a mild, tangy bite.
A tablespoon of store-bought mayonnaise contains [*]:
94 calories (kcal) 
0 grams of protein 
10 grams of fat 
1.5 grams of saturated fat 
5.5 grams of omega-6 linoleic acid 
0 grams of carbs 
0 grams of fiber

A tablespoon of reduced-fat or "light" mayo has [*]:
37 calories (kcal) 
0 grams of protein 
3.5 grams of fat 
0.5 grams of saturated fat 
1.8 grams of omega-6 linoleic acid 
1.5 grams of carbs 
0 grams of fiber

A tablespoon of vegan mayonnaise contains [*]:
33 calories (kcal) 
0 grams of protein 
3 grams of fat 
0.5 grams of saturated fat 
1.3 grams of omega-6 linoleic acid 
2.5 grams of carbs 
0 grams of fiber

From a quick glance at the nutrition facts, mayo might seem like a benign food if consumed in moderation. However, most mayonnaise is high in an omega-6 fatty acid that's linked with health problems.
Is Mayonnaise Healthy?
The short answer is: it depends. Commercial mayonnaise brands contain seed oils, which are high in inflammatory omega-6 linoleic acid. Unfortunately, research links high linoleic acid consumption to health problems, including inflammation, obesity, chronic pain, heart disease, cancer, and more [*,*,*,*,*,*,*].
Food historians think the original mayonnaise recipe contained Spanish olive oil [*]. But today, mass-produced seed oils like soybean oil, sunflower oil, corn oil, and seed oil blends are commonly used in processed foods and condiments (including mayo) because they're cheaper than higher-quality oils. 
The problem is that until recently, humans evolved on diets containing only 1-2% of their daily calories from linoleic acid, which they derived from minimally processed food sources like nuts, grains, and meat [*]. This omega-6 fat is required in low amounts, but higher intakes increase inflammation and disease risk [*].
During the 20th century, when industrial mass production of seed oils first became commonplace, there was an unprecedented increase in linoleic acid intake in the United States and elsewhere. And the average person today eats approximately 6-10% of their daily calories from linoleic acid — five to ten times what our bodies need [*].
A single tablespoon of mayonnaise made with soybean oil has nearly 6 grams of linoleic acid, and a large sandwich or a serving of egg salad or tuna salad normally contains about two tablespoons of mayo [*]. 
For an individual who eats approximately 2,000 calories per day, this means a typical serving of mayonnaise singlehandedly elevates your linoleic acid intake to 5.4% of daily calories, which is about five times higher than the evolutionarily appropriate, healthy level.
Of course, commercial mayonnaise isn't the only food that's high in linoleic acid. If you don't regularly read ingredient labels and avoid seed oils, you may be consuming unprecedented amounts at every meal. Restaurant foods, and especially fried foods, are another common source of linoleic acid that most people don’t even realize they’re consuming.
What to Look for in Mayonnaise
Shopping for better mayonnaise isn't difficult at all if you know what to look for. And fortunately, healthier options are available at most grocery stores.
First and foremost, make sure the nutrition label doesn't list any of these ingredients, all of which are moderately high to very high in inflammatory omega-6 fats:
Corn oil
Canola oil 
Cottonseed oil
Grapeseed oil
Peanut oil
Rice bran oil
Safflower oil
Soybean oil
Sunflower oil
"Vegetable oil blend" (most of the time, this simply means soybean and sunflower oil)

Of course, authentic mayo still contains fat as the primary ingredient, so the best quality products substitute healthier oils in place of seed oils.
When you're purchasing mayonnaise, be aware that some companies list healthier oils on the front of the package (particularly olive oil), but the products often still contain undesirable seed oils that only show up in the fine print of the ingredients list.
It's also wise to choose products that contain no added sugar, synthetic flavoring agents, or artificial preservatives. These ingredients don't necessarily improve the taste or quality of authentic mayonnaise and are usually a sign of an inferior mayo.
Seed Oil-Free Mayonnaise Brands
You can buy seed-oil-free mayonnaise made with avocado oil, olive oil (as in the original recipe), or coconut oil. These options are much lower in unhealthy omega-6 fats. 
And while they have a subtly different flavor profile, they may taste fresher than mayos made with seed oils. Linoleic acid, the predominant fatty acid in seed oils, is an unstable polyunsaturated fat that breaks down during processing and storage, which can lead to a stale or rancid taste. 
Chosen Foods 100% Avocado Oil-Based Classic Mayonnaise
Chosen Foods Classic Mayonnaise is a popular classic mayo made with avocado oil. It contains cage-free eggs, organic ingredients, and no added sugars or synthetic preservatives.
Ingredients: Avocado oil, filtered water, egg yolks, organic whole eggs, organic distilled white vinegar, organic mustard (distilled organic vinegar, water, organic mustard seed, salt, organic spices), salt, organic rosemary extract.
Hunter & Gather 100% Olive Oil Mayonnaise
It's nearly impossible to find 100% olive oil mayo — almost every brand contains a blend with around 75% seed oils (usually soybean or canola) in addition to olive oil. 
UK-based Hunter & Gather sells a reasonably-priced mayo that uses Spanish olive oil exclusively and is one of only two brands that offer such a product (the other is Ybarra, a Spanish company, which doesn't have worldwide distribution).
Ingredients: Spanish olive oil (80%), pasteurized British free-range egg yolk (9%), apple cider vinegar, Himalayan salt. 
Thrive Market Coconut Oil Mayonnaise 
Thrive's seed-oil-free mayo offering uses a base of coconut oil. Some customers prefer the unique flavor profile. It also contains a very small amount of added honey (contributing less than 1 gram of sugar per serving), and the eggs are from cage-free hens.
Ingredients: Coconut oil, organic egg yolks, organic distilled vinegar, water, organic honey, salt, organic lemon juice, mustard, rosemary extract
Chosen Foods Classic Keto Mayo with MCT Oil
Most mayo is low enough in carbohydrates to be considered keto-friendly, but Chosen Foods' Keto Mayo includes a special ingredient. The medium-chain triglycerides or MCT oil, derived from coconut oil, increase your body's production of anti-inflammatory ketones whether or not you follow a ketogenic diet [*].
Ingredients: Refined coconut oil (medium chain triglycerides), egg yolks, water, distilled vinegar, salt. Less than 1%: Mustard, organic rosemary extract
Cultured Oil Mayo Recipe
Making your own mayonnaise is a fun, easy way to reduce your seed oil consumption and discover your favorite twist on classic mayo.
Cultured Oil is a new type of cooking oil made through fermentation. It contains over 90% monounsaturated fats and the lowest level of inflammatory omega-6 linoleic acid (less than 3%) of any liquid cooking oil. It's also much better for the environment than conventional oils.
Homemade Cultured Oil Mayonnaise (makes 1 cup):
1 large egg yolk, at room temperature
2 teaspoons (10 ml) lemon juice
1 teaspoon (5 ml) Dijon mustard
1/4 teaspoon kosher salt or sea salt
1 teaspoon (5 ml) cold water
3/4 cup (177 ml) Cultured Oil

In a medium bowl, whisk the egg yolk, lemon juice, mustard, salt and 1 teaspoon cold water together until frothy. Starting drop by drop, slowly add the oil while whisking constantly. When the mayonnaise is thick and emulsified, you can add the remaining oil in a steady stream. 
Refrigerate your homemade mayo and it should last about two weeks.
Healthy Mayonnaise Alternatives
Eliminating unhealthy seed oils is the biggest reason to steer clear of commercial mayonnaise products. However, if you're vegan or follow a low-fat or low-calorie diet, alternatives to mayo that don't contain eggs or have less fat can work — even where healthier versions of classic mayo may not.
Vegan Mayonnaise Substitutes
All vegan mayonnaise substitutes and recipes exclude eggs, but many still contain seed oils. Companies like Avonaise, Chosen Foods, and Thrive Market offer vegan avocado-oil-based mayo with ingredients like avocado, chickpeas, or fava beans in place of eggs, but you can also make your own.
Vegan mayo recipe (makes 2 cups):
A cup and a third (315 ml) of Cultured Oil, olive oil, avocado oil, or coconut oil 
Two-thirds of a cup (160 ml) of unsweetened soy milk or aquafaba (chickpea cooking liquid)
1 tablespoon of vinegar (distilled, red or white wine, or apple cider)
1 teaspoon Dijon mustard or 1/2 teaspoon dry mustard
1 teaspoon fresh-squeezed lemon juice
1/4 teaspoon sea salt (or to taste)

Ensure all the ingredients have reached room temperature, then add the soy milk or aquafaba to a food processor, blender, or bowl (if using an immersion blender). Process or blend for 1-2 minutes, or until the liquid thickens.
Add vinegar, mustard, lemon juice, and salt to the thickened liquid, then process or blend for 30 seconds or until well-mixed.
Use a spatula to scrape any excess off the sides and bottom of your container, then mix while slowly adding a few drops of oil at a time simultaneously. 
When you've added about a third of the oil, the mixture should be noticeably thicker due to emulsification. Scrape the sides again, then slowly add the rest of the oil as you continue mixing.
Store it in the fridge.
Reduced-Calorie Greek Yogurt Imitation Mayo Recipes
Plain, unsweetened Greek yogurt has a thick, creamy texture similar to authentic mayonnaise, but with fewer calories, less fat, and more protein. 
You can mix it with real mayo to make a "lite" version, or create your own imitation lower-fat or no-fat imitation mayonnaise from scratch. Greek yogurt also works well as a one-for-one substitute in most recipes that call for mayo.
Nonfat Greek yogurt is available, but even full-fat Greek yogurt has significantly less fat than mayo, so either type can work for mixing, imitation mayo, or substitutions, depending on your dietary needs and taste preferences.
To make a reduced-calorie mayo blend, simply mix equal parts Greek yogurt and mayonnaise (preferably a brand without seed oils!). You can also add salt, vinegar, or lemon juice to taste.
Low-calorie Greek yogurt imitation mayo (makes 2 and 1/4 cups):
One cup (236 ml) of plain, unsweetened Greek yogurt (optionally nonfat) 
2 tablespoons (30 ml) apple cider vinegar
2 teaspoons (1/4 cup) of arrowroot or cornstarch
1 tablespoon (15 ml) Dijon mustard
1/2 teaspoon salt
1/2 teaspoon (2.5 ml) lemon juice (optional)

Allow the ingredients to come to room temperature, then heat the vinegar in a small saucepan over low heat. Whisk the arrowroot or cornstarch into the vinegar until thickened, then remove from heat.
Add the yogurt to a bowl or food processor, then whisk or mix while slowly adding the thickened vinegar. Scrape with a spatula, then add remaining ingredients and continue stirring or mixing until thoroughly blended.
Store in an airtight container in the refrigerator until the mixture cools and thickens, which takes about two hours.
The Takeaway
Most commercial mayonnaise is high in unhealthy omega-6 fats, but some brands offer healthier alternatives made with avocado oil, olive oil, or coconut oil.
You can also make your own delicious mayo at home with Cultured Oil, a new, environmentally-friendly cooking oil that's low in omega-6 linoleic acid with a clean, neutral taste.
Switching to healthier mayonnaise that's made without seed oils is important, but lowering your linoleic acid levels as much as possible also requires eliminating other common sources, especially processed food and seed-based cooking oils.
Instead, switch to vegetable oil alternatives that are low in inflammatory omega-6 fats. But rather than throwing out your soybean, sunflower, or other seed oils, keep them on hand to season cast iron pans, lubricate squeaky door hinges, and for other household uses that don't involve eating them.

Excessive vegetable oil intake may increase oxidation and inflammation which can threaten fertility and pregnancy outcomes.

Vegetable Oils, Fertility, and Pregnancy: Are They Safe?

Article at a Glance
Vegetable and seed oils are a major contributor to increased linoleic acid intake across the globe, which is associated with higher rates of inflammation and disease.
Fertility factors in both males and females are susceptible to the effects of chronic, systemic inflammation.
Elevated linoleic acid intake during pregnancy has been associated with preterm labor in animal studies.
Omega-6 linoleic acid intake reduces the placental and fetal concentrations of omega-3 DHA, which is known to improve markers of maternal and fetal health.

Introduction
Many women know the basics of pre-pregnancy and pregnancy nutrition — you take your prenatal vitamins, your fish oil, and avoid ultra processed foods, caffeine and alcohol. But, with infertility on the rise, it might be time to take a deeper look into the foods that may be impacting your ability to conceive.
In the United States alone, about 1 in 5 women are unable to get pregnant after one year of trying. And about 1 in 4 of those women experience difficulties carrying a pregnancy to term [*,*]. 
With infertility in both men and women higher than ever, it’s time to explore every possible reason, which could lead to nutrition-based solutions. While there are many contributors to infertility, not many people have looked at the impact of increased vegetable oil consumption — and the resulting inflammatory cascade — on conceiving. In this article, we’ll dive into everything we know about how vegetable oils may affect fertility. 
Are Vegetable Oils Safe During Pregnancy?
During pregnancy, a fetus relies on its mother’s diet to receive the necessary macro and micronutrients needed for proper development. Filtering through the placenta along with oxygen and fluids, nutrients are passed from mother to baby through the umbilical cord. While blood must filter through a protective barrier designed to keep harmful substances like bacteria out of the womb, the placental barrier is fairly thin and does not protect against everything that could harm a developing fetus [*,*].   
Pregnant women need to consume more protein, iron, calcium, and folate throughout their pregnancy in order to support proper development of fetal body systems, on top of their own individual needs [*]. While women do not necessarily need to increase the amount of fat they consume during pregnancy, there are certain types of fats that seem to be much more important for optimal health of the baby — and others that could potentially be more harmful.
For instance, omega-3 intake, particularly in its active form of DHA, is essential for fetal brain and neurological development, and has been shown to improve markers of mothers’ health as well — reducing the risk of premature birth and postpartum depression [*,*,*]. 
Unfortunately, omega-3 intake in the modern diet is overshadowed by the overconsumption of omega-6, with intakes up to 20 times greater than evolutionarily appropriate levels. The unprecedented level of omega-6 intake is a result of the rising prevalence of vegetable oils (aka, seed oils), which are high in a type of inflammatory omega-6 fat called linoleic acid[*].
While the benefits of omega-3 DHA for pregnancy are well-documented, the counterproductive effects of linoleic acid intake on pregnancy and later health outcomes are less well-known. Linoleic acid intake during pregnancy, however, does not appear to be benign.
Perhaps unsurprisingly, one animal study found increases in placental linoleic acid concentration, more inflammatory proteins, and alterations in nutrient transporter expression in rats fed a high linoleic acid diet [*]. 
Linoleic acid is a precursor to arachidonic acid, which itself is metabolized into prostaglandins — signaling molecules involved in the inflammatory response and the induction of labor. While it is important to note that some involvement of arachidonic acid is present in a normal and uneventful pregnancy, another animal study revealed that increased linoleic acid intake late in pregnancy was associated with increased risk of preterm labor [*,*]. 
The time from conception to about 2 years old is thought to be instrumental in preventing future disease [*]. What mom eats during her pregnancy may have implications for her child’s future health, and some new research looks specifically at the effects of linoleic acid: One 2022 experimental study of pregnant rats found that high doses of linoleic in the diet led to increases in depressive symptoms in male offspring later in life [*].
While not necessarily conclusive, one 2013 study found an association between maternal linoleic acid intake and increased fat mass in children later in life [*]. Long term human studies are still underway and experts suggest that more research is needed to fully understand how dietary linoleic — and by extension, vegetable oil intake — affects pregnancy outcomes [*].
Female Fertility
Infertility is defined as the inability to get pregnant after one year of actively trying to conceive [*]. Women struggling with infertility are more likely to experience recurrent miscarriages and fail to successfully carry a pregnancy to term [*]. The World Health Organization estimates that 15% of couples globally experience some form of infertility, with rates increasing over the 20th century and plateauing over the last two decades [*,*]. 
Female factors known to affect fertility include ovulation, disruptions to the endothelial lining of the uterus (like endometriosis), low energy availability and eating disorders, obesity, polycystic ovarian syndrome (dysregulated ovarian function), and pelvic inflammatory disease (among others) [*,*]. 
A 2022 study on infertility in married women in the U.S. found that significant socioeconomic disparities in fertility rates exist between racial groups and across levels of education [*]. It is well-documented that people of lower socioeconomic status are more likely to struggle with lifestyle factors known to harm fertility rates, including limited food access, alcohol abuse, smoking, stress, and exposure to environmental toxins — all things that lead to increased bodywide inflammation [*,*,*].
Direct evidence of specific foods that increase rates of infertility in women is lacking. However, evidence suggests that high linoleic acid diets contribute to the onset of diabetes, obesity and PCOS — all of which are underlying infertility risk factors [*,*,*,*].
While it did not investigate linoleic acid intake specifically, a large cohort study that followed over 17,000 women for 8 years found women who consumed more monounsaturated fat than trans fat, more plant-based protein than animal protein, and more full-fat dairy had lower rates of infertility [*]. 
One recent cross-sectional study identified that dietary linoleic acid intake was slightly associated with infertility, and was particularly harmful for women with primary infertility (women who have never been able to conceive) [*]. However, another smaller study that looked at blood concentration of omega-3 to omega-6 fatty acids did not find any significant differences between fertility groups [*]. 
People with infertility in this study were no more likely to have increased omega-6 concentration in their blood than individuals who had no difficulty conceiving. This highlights the complexity of female fertility and the difficulty of isolating single factors that can worsen or improve fertility outcomes for women specifically.
Male Fertility
Male fertility also plays a critical role in conception. The primary male role in conception and pregnancy is the creation of healthy sperm that can survive the journey through the female reproductive system. 
Sperm cell membranes are uniquely high in polyunsaturated fatty acids [*]. The PUFA in sperm cell membranes provide structural qualities essential for fertilization, but are unfortunately highly susceptible to oxidation [*]. Studies since the 1970s have linked the oxidation of the polyunsaturated fatty acids within sperm cell membranes to poor sperm quality and loss of fertility [*,*,*].
Excess oxidative stress impacts the health of sperm by increasing the formation of reactive oxygen species (ROS) within the cell membrane. Damage to sperm cells includes disruption of the maturation process, injury to the sperm’s “turbine” which allows it to swim into an egg, and scrambling of gene regulation patterns [*]. 
A recent 2022 review suggested that excessive dietary intake of polyunsaturated fats, as is common in the modern Western diet, may be related to the formation of ROS in sperm cells, thereby affecting male fertility [*]. 
While omega-3 fatty acids are also polyunsaturated fats, their effects on sperm quality seem to be protective — reinforcing the importance of maintaining a low omega-6 to omega-3 ratio in the diet [*,*]. Diets with added omega-3 fats (rich in DHA) have been shown to increase testicular and sperm membrane DHA concentration in humans, which is itself associated with improved sperm motility [*,*]. 
Interestingly, excessive omega-6 linoleic acid intake appears to deplete tissue levels of omega-3 fats in both humans and animals [*,*,*,*]. So, it’s even more important to prioritize cutting down on dietary linoleic acid intake, instead of only increasing omega-3 intake [*]. 
Research also shows that energy balance and body weight are associated with fertility outcomes for both men and women. On one hand, men who are underweight tend to have lower sperm concentrations than those who are considered to have a normal BMI [*,*] On the other hand, higher BMI has been associated with a decrease in sperm concentration and motility, as well as increased DNA damage in sperm [*,*.*]. 
Knowing this, the link between linoleic acid and weight gain should not be ignored. Studies have shown that a diet high in linoleic acid can contribute to obesity and the development of chronic health issues like heart disease and diabetes [*,*,*]. Thus, reducing linoleic acid intake and maintaining a healthy weight may have a positive impact on fertility outcomes for both men and women.
Best Fatty Acids for Pregnancy
Existing evidence reveals the importance of maintaining low levels of inflammation for supporting fertility and pregnancy outcomes. Vegetable oils, which are often high in pro-inflammatory linoleic acid, could lead to higher omega-6 concentrations in sperm cells and placental cells. During pregnancy and beyond, experts recommend maintaining a ratio of omega-3 to omega-6 between 1:1 and 1:4 [*]. 
Pregnant women are encouraged to increase their intake of omega-3 fatty acids during pregnancy, particularly the active form — DHA [*]. DHA is abundant in marine food sources like salmon and trout, and is also commonly consumed as a supplement. While the body can convert some of the inactive form of omega-3, ALA (often found in plant food sources like flax seeds) to its active form, it does this at an extremely low rate [*]. 
The amount of DHA passed from mom to growing baby depends not only on the amount of DHA in mom’s diet but also on the relative amount of omega-6 linoleic, with lower linoleic acid intake improving DHA concentration in infants [*]. Further, studies of women in developing countries show that low linoleic acid intake could help support the transfer of more DHA from mother to fetus during pregnancy [*]. 
Diet patterns most consistently associated with positive fertility outcomes are high in unprocessed, whole foods including plentiful fruits and vegetables, whole grains, legumes and seafood. On the other hand, diets high in ultra-processed foods and fried foods, which typically contain seed oils, are associated with worse fertility outcomes [*,*].
Fatty acids to emphasize during pregnancy include omega-3 DHA and stable monounsaturated fats, which resist oxidation. 
What Foods Contain Vegetable Oil?
To avoid excessive intake of linoleic acid for increased fertility and during pregnancy, you’ll want to replace your cooking oil with a low-linoleic acid option like Cultured Oil and look out for foods that contain hidden seed oils. 
High linoleic acid seed oils hide in foods like: 
Most deep fried foods at restaurants (donuts, french fries, fried chicken, etc.)
Salad dressings
Mayo and other condiments
Ice cream
Potato chips
Granola bars
Coffee creamers
Non-dairy milks
Protein shakes
Meal replacement drinks

Which Cooking Oils are Best During Pregnancy?
Supporting your fertility and pregnancy journey starts in the kitchen. Among other healthy lifestyle behaviors (not smoking, exercising regularly, avoiding exposure to environmental toxins, etc.), cooking with an oil that resists oxidation is a great way to ensure your diet is not contributing to excess inflammation and undermining your fertility. 
Oils that are high in monounsaturated fats like olive oil, avocado oil, and Cultured Oil are more resistant to oxidation. Cultured Oil contains the most monounsaturated fat, and the least amount of linoleic acid of any cooking oil on the market. Even olive oil and avocado oil can contain over 20% linoleic acid while Cultured Oil maxes out at below 3% [*].
Cooking with a low-linoleic acid oil increases the chances that other sources of omega-3 DHA in your diet will contribute beneficial effects and is likely to lead to improved health outcomes overall. 
The Takeaway
It’s difficult to get high-quality scientific data on pregnant women, period. However, we do know that chronic inflammation can have detrimental effects on fertility, pregnancy, and even early childhood development.
Increasing your omega-3 intake during pregnancy is widely recommended, but avoiding excess linoleic acid intake is crucial as well. Since high-linoleic acid seed oils can hide in foods from french fries and chips to protein bars and meal replacement shakes, it’s important to read food labels and do the best you can to avoid restaurants that use seed oils.


In this exclusive Q&A with Dr. Molly Maloof, we talk all about seed oils, cellular health, hormones, and her brand-new book, The Spark Factor.

Seed Oils, Cellular Health, and Energy: A Doctor’s Perspective

Interview at a Glance
At Zero Acre, we’re always excited to pick the brains of experts in health, wellness, biology, and physiology. In this exclusive Q&A with Dr. Molly Maloof, we talk all about seed oils, cellular health, hormones, and her brand-new book, The Spark Factor.
About Dr. Molly Maloof
Dr. Molly Maloof is passionate about extending healthspan through her medical practice, personal brand, entrepreneurial and educational endeavors. She optimizes health and provides personalized medicine to world-class entrepreneurs, investors, and executives. Dr. Maloof is on the frontier of digital health technologies, biofeedback-assisted lifestyle interventions, psychedelic medicine, and science-backed wellness products and services.
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Dr-Molly-Maloof-QA




How did you first become interested in health? 
I’ve been interested in health for pretty much my entire life since I was a child. I wasn’t a super healthy kid. I regularly got pneumonia, sore throats, tonsillitis, etc. I think being unwell made me more interested in becoming a doctor. I made that decision as a 5th grader and, since then have been dedicated to understanding human suffering and how to remedy it.
How has your health journey or your health philosophies evolved over the years?
I have to say the pandemic certainly woke me up to the reality of how hard it is to be healthy in different parts of America. I spent 10 years in California, where it is easier to be healthy because of the incredible access to high-quality food. Living in Illinois and Florida made me become a modern-day hunter and gatherer. I dug into my dad’s venison and went out of my way to source grass-fed meat. I learned to forage and find farmers' markets everywhere I traveled. It wasn’t nearly as easy as living on the West Coast, but I figured it out.
Your new book “The Spark Factor” is a program for women to revive their lost energy and vitality. If you could distill the top reasons why women lose their spark into a few sentences, what would they be?
The big one is that eating the wrong foods over many years will degrade your metabolism. But on top of that I think the amount of alcohol women are consuming these days is totally detrimental to health. 
I rarely drink, even on vacation. It’s just not worth the health costs anymore. Then there’s stress. Women’s bodies are super sensitive to stress because of our hormonal fluctuations. Yet, we are living these modern lives filled with tons of stress from all directions. Stress is not good or bad, it’s part of life, but chronic stress does drain the batteries and dim our spark. I go into metabolism and stress at length in the book, along with the importance of movement and maintaining connection.
Should men be concerned about the same things?
Yes, of course, men also need to pay attention to what they eat, how they move, their stress levels and especially their connection. Women are wired for connection, but men often forget about this part of their lives. 
The craziest statistic I read recently was that 1 in 5 men don’t have any friends. That made me really sad. Somewhere around 1 in 10 women don’t either. We all need a tribe of people we can love and trust if we want to thrive in the face of adversity. But, it seems like men are more disconnected than women and have higher rates of suicide as well.
Do you remember when you first became aware of high PUFA diets and the dangers of vegetable oils?
Yes, in medical school, I learned about omega 3:6 balance, but at the time, it wasn’t common knowledge. I realized personally when I increased my omega 3’s and reduced my omega 6’s how much my skin improved and how it kept my skin from burning in the sun on hot summer days.  
In your opinion, what’s the biggest risk factor when it comes to high PUFA diets and health? Specifically, women’s health?
PUFAs that come from fried foods, certain packaged and processed foods, and fast foods are toxic to health because they are highly oxidized. If you want to have proper mitochondrial function and optimal fertility, you have to limit these foods as much as possible and find other sources of fats to consume instead. This is why I love Zero Acre Farms!
Can you explain the connection between PUFAs, oxidation, and cell health?
Here’s an excerpt from the book on the topic:
“If there is one kind of fat you want to examine your intake around, it’s vegetable oil. I don’t believe on its own that it’s necessarily poisonous or as problematic for health as many people claim, but I think it’s important to look at the potentially negative health effects of excessive intake of vegetable oil, and the consumption of rancid vegetable oil (which could happen during extraction, storage, and repeated frying).
Today, vegetable oil is a highly refined, industrially processed food product. A hundred years ago, vegetable oil made up a tiny portion of the American diet. We are now consuming significantly more calories from industrially produced vegetable oils, especially soybean, canola, cottonseed, and corn oil, and this has resulted in people now consuming over five hundred calories — about 20 percent of their calories — from vegetable oil every day. That’s a lot. Globally, more vegetable oil is produced than poultry, beef, cheese, and butter combined. It’s the most consumed food in the world after rice and wheat.
Furthermore, because so much vegetable oil that is consumed has gone rancid due to factory processing, poor shelf stability, or oxidation with repeated frying, it’s even more damaging to health. Fried food is delicious, but it is one of the worst things we can consume. The negative effects on health, it is believed, are largely due to consuming heated vegetable oil in the context of fast food and processed snack foods like chips. We know these foods aren’t healthy. Are vegetable oils like canola oil on their own toxic to health? Probably not. But consuming vegetable oils in excess, eating fried foods, and binging on ultra-processed snack foods and fast foods certainly is.”
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Dr-Molly-Maloof-QA2




Why is it so important to learn about cellular health?
Mitochondria are the power plants of the cells and the signal transducers, so they decide how much energy we have and where it goes to do work on a cellular level. If you break these organelles by eating the wrong foods in the wrong amounts, you will end up with lower energy and less capacity for your body to repair itself and maintain normal cellular functions. Without energy, our “spark” dims, and we end up tired, sick, and with signs of chronic disease.
If you could give people one simple tip to feel more energetic quickly, what would it be?
If you don’t sleep well, it’s time to start prioritizing sleep! And, if you sleep well, but you don’t exercise yet, it's time to start that too! But, the simplest tip for maintaining better health is to connect more with friends and your community and to avoid isolating yourself as much as possible. Social connection fuels the best health, but it’s totally overlooked.
What does a typical day of eating look like for you?
Wake up, meditate, brush my teeth, make some hot beverage of some sort, read the Wall Street Journal, do some stretching, exercise, and then shower, take supplements and start work. 
Then I work throughout the day and take breaks for meals and movement and making more elixirs. Then in the evening, I wind down around 8 and do my evening routine of biohacking recovery using different devices, sometimes taking a bath, doing my skincare routine, doing some prayer and visualization in bed, and getting a lot of rest. I sleep more in the winter and I think it’s a superpower. 
Thank you, Dr. Molly Maloof, for sharing your time and experience with the Zero Acre Blog! If you’re interested in Dr. Maloof’s work, check out her work or order her newest book, The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever.


Nuts are an excellent source of healthy fats, vitamins, minerals, and fiber. The best nut butters have only a single ingredient: high-quality nuts.

10 Healthy Nut Butters: Nutrition Facts, Benefits & How to Choose 

Article at a Glance
Nut butters often contain several added ingredients like seed oils and sugar. Be sure to look for nut butters that contain only one or two ingredients like nuts and salt.
Though nut butters are calorically dense, they can be healthy in moderation and provide a rich source of certain vitamins and minerals
Some nut butters are relatively high in omega-6 linoleic acid, making them less-than-ideal as a daily snack.
By making nut butter at home, you can easily save 40% or more compared to retail nut butter products.
You can make your own low linoleic acid nut butter by mixing a one-to-one ratio of peanut butter powder and Cultured Oil.

Introduction
Whether you prefer crunchy or creamy, nut butters are one of life's simple pleasures. And if you know what to look for, nut butter can be a healthy snack or fun addition to your favorite recipes.
Nuts are an excellent source of healthy fats, vitamins, minerals, and fiber — the problem is that some manufacturers add unnecessary ingredients for sweetness, flavor, or cost savings, which means some nut butters shouldn't be considered health foods.
In this guide, you'll learn about the healthiest types of nut butters with detailed nutrition info, brand recommendations, and recipes, but first, here's what you should keep in mind next time you shop for nut butter.
How to Choose a Healthy Nut Butter
The best nut butter products have short ingredient lists, often with just one ingredient: nuts. With the exception of a little bit of salt, or blends with more than one type of nut, it's generally best to avoid products that add any extra ingredients.
Ingredients like artificial flavors, sugar, or seed oils are unnecessary — it's difficult to improve on naturally delicious nut butter — and are usually a sign that the manufacturer is looking to save money or cut corners in terms of product quality.
Research suggests synthetic additives like artificial flavors, artificial sweeteners, or preservatives may be harmful to your gut microbiome [*]. And they likely serve no benefit to the average consumer, so you're better off skipping products that list them on the label.
Cane sugar and high-fructose corn syrup are sometimes added to nut butter products to "enhance" the flavor, but these ingredients don’t add any real nutritional value. High-quality nut butters have a subtle, yet balanced, natural sweetness. 
When you look at a nut butter label, not only should the ingredients list not show sugar or related ingredients, but there should be zero grams of "added sugars" in the nutrition facts section. While most nut butters naturally contain a few grams of carbs (which are harmless), added sugars refer to sugary ingredients other than nut butter, like sugar or high-fructose corn syrup.
A common reason for ingredients like added sugar is to increase profit by substituting a less expensive ingredient (sugar) in place of a more expensive one (nuts). A leading national brand of peanut butter contains 3-4 grams of added sugars per 2-tablespoon (33-gram) serving. That's not a ton of sugar from a dietary perspective, but why not let the natural flavor of nuts shine in your snack or dish? 
If you want extra sweetness, you can always add your own cane sugar, honey, or a natural sugar substitute like monk fruit, stevia, or allulose without paying extra for low-quality pre-mixed products. 
Finally, many nut butters contain added seed oils like soybean oil, sunflower oil, or grapeseed oil. These ingredients serve a similar purpose to added sugar as an inexpensive filler but there's another issue: they're high in inflammatory omega-6 linoleic acid.
Excess linoleic acid intake is linked with chronic health issues like inflammation, obesity, heart disease, cancer, and more. Seed oils used as cooking oils and ingredients in processed foods are the single biggest source of linoleic acid in modern diets.
Avoiding nut butters with added seed oils is easy, especially since seed oils don't add any benefit in terms of taste or texture. 
The 10 Healthiest Nut Butters
These are the healthiest nut butters, including some nutrition information and recommended brands. This list isn't a ranking from healthiest to least healthy, but we've provided some information so you can make fully informed decisions that suit your nutrition and health goals.
Any type of nut butter can be healthy in moderation (provided it doesn't contain unnecessary ingredients like added sugar and seed oils), although some people may choose to limit their consumption due to the caloric density of nuts. 
Fortunately, research shows that nuts are also very filling and satisfying, so for most people, eating nut butter or nuts daily won’t significantly increase your caloric intake [*]. You can enjoy a daily nut butter snack and chances are, it won't result in gaining unwanted weight. On the flipside, adding some nut butter to your meals can help you bulk up if you’re looking to gain weight. 
Macadamia Nut Butter
Macadamia nuts are high in fiber, low in digestible carbs, and a good source of magnesium, phosphorus, potassium, zinc, and selenium [*]. They're also high in heart-healthy monounsaturated fats and low in omega-6 linoleic acid, making for a healthy, delicious, naturally sweet nut butter. 
Nutrition Facts
An ounce of macadamia nut butter contains [*]:
203 calories (kcal)
2 grams of protein
2.5 grams of fiber
2 grams of net carbs
22 grams of total fat
3.5 grams of saturated fat
Less than half a gram of omega-6 linoleic acid

Recommended Brands
Vör Pure Macadamia Nut Butter Spread: Premium, single-ingredient macadamia nut butter.
Wilderness Poets Raw Macadamia Nut Butter: Raw, salt-free macadamia nut butter made in micro-batches.
Blue Mountain Organics Macadamia Nut Butter: Stone-ground nut butter made from raw, sprouted macadamia nuts.

Peanut Butter
Peanut butter is the world's most popular nut butter, but often comes with unnecessary additives and fillers (like sugar or seed oil). Quality peanut butter is high in protein, a good source of fiber, and provides magnesium, phosphorus, potassium, zinc, copper, and vitamin E [*]. 
Nutrition Facts
An ounce of peanut butter contains [*]: 
182 calories (kcal)
6.5 grams of protein
1.5 grams of fiber
5 grams of net carbs
14.5 grams of total fat
3 grams of saturated fat
3.5 grams of omega-6 linoleic acid

Recommended Brands
Vitacost Certified Organic Peanut Butter Smooth & Unsalted: The best deal on organic peanut butter.
Trader Joe's Creamy Unsalted Peanut Butter From Unblanched Peanuts: Widely available, reasonably priced single-ingredient peanut butter.
PBfit Pure Peanut, 100% Powdered Peanut Powder: An innovative, reduced-fat powdered product made from non-GMO peanuts.

Coconut Butter
Coconuts are a good source of fiber, potassium, and selenium [*]. Coconut butter, made from shredded or dried coconut meat, is a light, sweet, creamy, delicious nut butter that resembles coconut oil but with more texture (and additional protein, carbs and fiber).
Nutrition Facts
An ounce of coconut butter contains [*]:
190 calories (kcal)
2 gram of protein
4.5 grams of fiber
2 grams of net carbs
18 grams of total fat
16 grams of saturated fat
Less than half a gram of omega-6 linoleic acid

Recommended Brands
Kevala Organic Coconut Butter (8 lb): An extremely good deal on bulk organic coconut butter.
Artisana Organic Raw Vegan Coconut Butter: This pureed organic coconut butter is perfect for spreading.

Almond Butter
Almonds are a good source of protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and vitamin E [*]. Use almond butter anywhere you would normally use peanut butter.
Nutrition Facts
An ounce of almond butter contains [*]:
165 calories (kcal)
6 gram of protein
3.5 grams of fiber
2.5 grams of net carbs
14 grams of total fat
1 gram of saturated fat
3.5 grams of omega-6 linoleic acid

Recommended Brands
Trader Joe's Creamy Almond Butter No Salt: The best deal on single-ingredient almond butter.
Jiva Organics Raw Sprouted Organic Almond Butter: Made with unpasteurized almonds, then soaked for 24 hours to sprout them before grinding.
Wilderness Poets Organic Almond Butter (7 Pound - 1 Gallon) - Save big by buying a bucket of raw, organic, unsweetened, salt-free almond butter.

Pistachio Nut Butter
Pistachios are a good source of protein, fiber, magnesium, phosphorus, and potassium [*]. Pistachio nut butter is earthy, slightly sweet, and decadent. 
Nutrition Facts
An ounce of pistachio butter contains [*]:
160 calories (kcal)
5.5 gram of protein
3 grams of fiber
4.5 grams of net carbs
13 grams of total fat
1 gram of saturated fat
4 grams of omega-6 linoleic acid

Recommended Brands
Fiddyment Farms Pistachio Butter: Reasonably priced, single-ingredient pistachio butter.
Nutrawbar 100% Raw Organic Pistachio Butter: High-quality, raw organic pistachio nut butter.
Wilderness Poets WPBulk Organic Pistachio Butter - Excellent prices for 7 lb (1 gallon) and up.

Hazelnut Butter
Hazelnuts, also called filberts, are a good source of monounsaturated fats, fiber, iron, magnesium, phosphorus, potassium, copper, and vitamin E [*]. Hazelnut butter is delicious by itself, and you can use it as a base for DIY chocolate hazelnut spread and other tasty treats.
Nutrition Facts
An ounce of hazelnut butter contains [*]:
175 calories (kcal)
4 gram of protein
2.5 grams of fiber
2 grams of net carbs
17 grams of total fat
1 gram of saturated fat
2 grams of omega-6 linoleic acid

Recommended Brands
Vör Pure Hazelnut Butter Spread: Premium single-ingredient hazelnut butter.
Artisana Organics Hazelnut Cacao Spread: This organic blend includes coconut sugar and cacao along with hazelnuts, but it's also reasonably priced and delectable.

Walnut Butter
Walnuts are a good source of fiber, calcium, magnesium, phosphorus, potassium, and copper [*]. However, they are relatively high in omega-6 linoleic acid, so they're not an ideal choice as a daily staple.
The earthy, savory, slightly bitter taste of walnut butter pairs well with sweet or savory foods.
Nutrition Facts
An ounce of walnut butter contains [*]:
185 calories (kcal)
4.5 gram of protein
2 grams of fiber
2 grams of net carbs
18.5 grams of total fat
2 grams of saturated fat
11 grams of omega-6 linoleic acid

Recommended Brands
Crazy Go Nuts Organic Walnut Butter: Best deal on organic walnut butter.
Sun & Seed Raw Organic Walnut Butter Spread: Premium raw organic single-ingredient walnut butter.

Cashew Butter
Cashews are high in magnesium, phosphorus, potassium, zinc, copper, and monounsaturated fats [*]. Cashew butter has a mild, light taste with a hint of sweetness and a creamy texture.
Nutrition Facts
An ounce of cashew butter contains [*]:
165 calories (kcal)
4.5 gram of protein
1 gram of fiber
8.5 grams of net carbs
13 grams of total fat
2.5 grams of saturated fat
2 grams of omega-6 linoleic acid

Recommended Brands
Blue Mountain Organics Bulk Cashew Butter (8 lb): The most economical raw organic cashew butter.
Octonuts Dry Roasted Pure Cashew Nut Butter: Budget-friendly dry-roasted cashew butter.

Pecan Butter
Pecans are low in digestible net carbs and a good source of calcium, magnesium, phosphorus, potassium, zinc, copper, and monounsaturated fats [*]. The unique, rich flavor and texture of pecan butter make it equally at home in sweet or savory dishes, as a stuffing ingredient, or as a snack.
Nutrition Facts
An ounce of pecan butter contains [*]:
195 calories (kcal)
2.5 gram of protein
2.5 gram of fiber
1 grams of net carbs
20.5 grams of total fat
2 grams of saturated fat
6 grams of omega-6 linoleic acid

Recommended Brands
Pecan Shop Texas Native Pecan Butter: Premium wild-harvested, raw, sprouted, single-ingredient pecan butter.
Guidry Organic Farms Organic Pecan Butter: Lightly salted, small-batch handmade organic pecan butter.
Wilderness Poets Organic Raw Pecan Butter Organic, Bulk (4 lb): Budget-friendly raw, organic pecan butter.

Nut Butter Blends
Buying or making your own nut butter blends opens up a nearly endless number of possibilities. You can strike a balance between sweet and savory flavors, or add a smooth, creamy ingredient like coconut butter to an old favorite for an entirely different texture.
You can also save money on multi-nut blends compared to buying expensive single-ingredient nut butters like pistachio or hazelnut. 
The same rules of thumb apply for buying nut butter blends. Look for quality products that have as few ingredients as possible, and preferably only nuts listed on the label. Avoid fillers like sugar and seed oils.
Recommended Brands
NuttZo Organic Power Fuel: Reasonably priced, organic blend of cashews, almonds, brazil nuts, flax seeds, chia seeds, hazelnuts, pumpkin seeds, and celtic sea salt.
Kirkland Signature Mixed Nut Butter: Economical and tasty blend of dry-roasted almonds and cashews with pumpkin, chia, and flax seeds.
Nutrawbar 100% Raw Pistachio + Macadamia Butter: Premium raw organic blend.

How to Make Nut Butter at Home
Making your own nut butter is easy, takes as little as 30 minutes, and can save you money compared to store-bought products. All you need to get started are quality nuts, a food processor or high-speed blender, and any optional ingredients like salt or cacao.
First, let's talk about the economics of making homemade nut butter. How much money can you actually save, and is it worth it?
Kirkland Creamy Almond butter from Costco costs around $27 for two 27-ounce containers, 54 ounces total, or about 50 cents per ounce. In comparison, you can buy 48 ounces (3 pounds) of bulk almonds for about $14, or around 30 cents per ounce. 
Making your own nut butter could save you at least 40% compared to buying it, or even more if we compare the savings on premium brands rather than discount (Costco). That's significant.
You do need a quality food processor or a high-speed blender like a Vitamix. Normal blenders won't do the trick because they don't have the horsepower.
The 30-minute time investment (including clean-up) is relatively small, but might be important depending on how much you value your time. But if you make a large enough batch of nut butter — or devise a particularly delicious recipe — it's probably worth it!
What about raw versus roasted? It's mostly personal preference based on the flavors, but raw nut butters may have a slightly higher nutritional value on average and tend to have a shorter shelf life. Roasting nuts can break down the polyunsaturated fatty acids, contributing to rancidity.
If you choose the roasted route, you can buy roasted nuts or buy raw and roast them in the oven before you process them into nut butter. Roast your nuts for 15-20 minutes in the oven on a baking sheet at 325°F, checking regularly to make sure they aren't burning.
Making the nut butter is easy:
Weigh the nuts before you add them to the blender or food processor.
Optionally, add sea salt to taste: a 1/4 teaspoon per pound of nuts works well.
Blend or process on a high setting until they reach your desired consistency, usually between 5 and 10 minutes.

If you want to add extra dry ingredients, you can add them before blending or at any stage prior to completion, depending on the texture you want. Here are some of our favorite ideas:
Raw cacao or other yummy chocolate
Dates, dried berries, or other dried fruit
Coffee beans (an ounce of arabica beans has around 500 milligrams of caffeine, so don't go overboard!)
Matcha powder for a kick of caffeine and antioxidants
Chia seeds, pumpkin seeds, or other seeds for a boost in crunchiness and nutrition
Monk fruit extract, stevia, or allulose for sugar-free sweetening
Stir in granola for some extra crunch
Add a small amount of vanilla extract or maple syrup — just don’t go overboard or your nut butter will be too thin

That's it! Use a spatula to scrape your homemade nut butter into a jar or other sealed food storage container, refrigerate to preserve freshness and prevent natural oil separation, and you're finished. You can also freeze nut butter for long-term storage.
Homemade Nut Butter Alternatives
For a low-calorie, lower-fat version of nut butter, powdered peanut butter is an interesting option. This product is made the same way as peanut butter, then pressed to remove oils, leaving mainly protein and fiber. It's literally a powder that tastes like peanut butter and can be used similarly.
The two most popular peanut butter powder brands are PB2 and Naked Nutrition.
With either of these products, you can make a nut butter paste by adding water. Use a two-to-one ratio of water to powder for a spreadable paste, or a one-to-one ratio for a more buttery consistency (like normal peanut butter).
But the big reason peanut butter powder caught our eye is that you can also mix your own low-omega-6 peanut butter. Using a healthy fat low in linoleic acid to reconstitute peanut butter powder is a great way to enjoy delicious peanut butter and minimize your intake of inflammatory omega-6.
We recommend mixing a one-to-one ratio of peanut butter powder and Cultured Oil. With over 90% heart-healthy monounsaturated fat and just 3% linoleic acid, Cultured Oil is an exciting new option to reduce your omega-6 intake.
The Takeaway
Nut butter is naturally delicious, and the simplest products are usually the healthiest (and tastiest).
There's nothing too complicated about shopping for nut butters. Always read the label and try your best to avoid products that contain added sugar, seed oils, artificial flavoring, and other unnecessary additives. The fewer ingredients, the better — a single-ingredient nut butter is generally best.
If you're feeling creative, you can also make your own at home easily using an oven and a food processor or blender to roast and grind your own nuts into nut butter. You can easily save 40% or more compared to retail nut butter products, or even more if you buy nuts in bulk.


Coconut oil is often touted as a superfood, but controversy remains surrounding its impacts on health and the environment.

Coconut Oil: Superfood or Sustainability Issue?

Article at a Glance
Consumer demand for coconut oil has increased by about 10% each year since 2015 thanks to its reputation as a healthy fat [*].
Coconut oil is uniquely high in medium chain triglycerides (MCTs) which have been studied for potential health benefits ranging from fat loss to Alzheimer's disease support.
There are many different methods used to produce coconut oil, and distinct functional differences between refined and unrefined coconut oils.
Scientists have not yet come to a consensus on coconut oil’s health impact and controversy surrounding its nutritional value remains.
The deforestation caused by coconut oil production poses a more severe threat to biodiversity than palm oil production.

Introduction
Whether you’re vegan, keto, paleo, or don’t subscribe to any particular way of eating, coconut oil has likely made it onto your grocery list or into your pantry at some point in the last few years. Its popularity in the U.S. has been steadily increasing by about 10% each year since 2015, but coconut oil is not just a 21st century fad [*]. 
Coconut oil has been used traditionally in tropical regions like India, Malaysia, and West Africa for thousands of years. According to the American Oil Chemists’ Society, European colonists and traders started importing coconut oil to the U.S. and Europe in the late 19th century for use as both a cooking oil and to make goods like soap [*]. Its popularity in the West waned during World War II and didn’t gain traction again until more recently, with the end of the low-fat craze of the 1980’s and 90’s and the increase in research surrounding health-promoting fats. 
Even though coconut oil is often touted as a superfood by consumers today, there is still controversy surrounding its impacts on health and the environment. This article covers some of the facts.
What is Coconut Oil? 
Coconut oil is the buttery fat extracted from the white flesh of the coconut fruit. It has been used for millennia as a cooking oil, a base for soap and shampoo, and for topical applications like moisturizing skin. 
Like butter, coconut oil is solid at room temperature due to a large share of saturated fats. Its high saturated fat content once categorized coconut oil as “too fattening to be healthy,” but more recent research suggests that saturated fat might not be as big of a problem as we once thought [*,*]. Even more research highlights the potential health promoting effects of coconut oil’s high concentration of medium chain triglycerides (MCTs) [*].
MCTs refer to fat molecules (triglycerides: a trio of fatty acids connected by a glycerol backbone) that are made of fatty acids between 6 and 12 carbons in length. The human body is much more efficiently able to use medium chain triglycerides for energy. In comparison to longer chain fats, MCTs are directly absorbed into the bloodstream and shuttled to the liver for energy production, while long chain fats must first bind to transporter molecules and circulate the lymphatic system [*].
Coconut oil begins to melt around 78° Fahrenheit, and is often solid on a pantry shelf. To produce liquid coconut oil, some manufacturers use a process of fractionation to separate the solid fats from the liquid fats, yielding an oil that can remain liquid at colder temperatures. Fractionated coconut oil is tasteless and odorless and most often used for dermatological purposes like moisturizing or as a massage oil [*]. 
Is Coconut Oil a Seed Oil?
Botanically speaking, coconuts are not actually tree nuts like walnuts or almonds. Coconuts are classified as a drupe – a fruit whose seed is enclosed by a hard, stone-like covering [*]. Other drupes include stone fruits like peaches, cherries, and olives. 
Unlike olives, however, whose oil is extracted from the fleshy outer layer surrounding the seed, coconut oil is extracted from within the seed. So, technically, coconut oil could be considered a “seed oil.” 
However, that is where most of its similarities to other industrial seed oils ends. 
For one thing, coconut oil contains very little linoleic acid — the polyunsaturated fat abundant in most conventional seed oils like cottonseed, grapeseed, soybean, and sunflower seed oil [*]. In fact, coconut oil is fairly low in unsaturated fat in general. 
How is Coconut Oil Made?
While all coconut oil comes from the same place, its various extraction methods result in oils with different functional properties. Generally, coconut oils can be differentiated into two categories: unrefined and refined.
Unrefined Coconut Oil
The terms “virgin” and “extra virgin” are not regulated when it comes to coconut oil. At this point, health experts consider unrefined, virgin, and extra virgin coconut oil to be interchangeable terms [*].
Unrefined coconut oil can be made by either first drying out the coconut flesh to what is known as “copra,” or by processing the fresh coconut meat directly in what is known as a “wet” process. Many (but not all) unrefined coconut oils are made using a wet process where the milk and oil are separated from the fibrous coconut meat using centrifugation, fermentation, enzymes or acids without first subjecting the coconut to high heat [*]. Unrefined coconut oil is mechanically extracted from the milk/oil mixture or the dried copra using hydraulic or expeller pressing. Cold-pressed coconut oils refer to those where the temperature was kept below 115° Fahrenheit throughout the extraction process [*].
Because unrefined coconut oil undergoes no further processing, the finished product retains some bioactive compounds like antioxidants as well as a stronger flavor and aroma. This is why unrefined coconut oil will have more of a “coconutty” taste and smell, and also has a lower smoke point than refined coconut oil of about 350° F [*].
Refined Coconut Oil
Refined coconut oil is generally always made using dried copra and is extracted using either mechanical means or with the use of chemical solvents like hexane. Regardless of what method of extraction is used, all refined coconut oils undergo additional processing to remove free fatty acids, flavors, aromas, and other impurities. Various steps in the refinement process include degumming, neutralization, bleaching, and high temperature deodorizing which ultimately reduces the total antioxidant content of refined oil compared to unrefined varieties [*].
Despite reductions in antioxidant concentration, refined coconut oil is generally thought to be better suited for high-heat cooking due to its higher smoke point of 400-450ºF and neutral flavor [*].
Coconut Oil Nutrition
Coconut oil, like all other oils, is 100% fat. Fiber, protein, and many micronutrients like potassium, iron, and magnesium are lost during the extraction process. Both refined and unrefined coconut oils are high in saturated fats and MCTs, which are at the center of controversy surrounding the potential health benefits (or perceived health risks) of the oil. 
Made up of approximately 83% saturated fat, coconut oil is one of the most concentrated sources of saturated fat among cooking oils [*]. Two thirds of the saturated fat in coconut oil is made of medium chain fats, with about 50% coming from lauric acid, a 12-carbon MCT [*].
Many of the health claims made about coconut oil are related to the proposed health benefits of these MCTs. As mentioned earlier, MCT oils are much easier for the human body to absorb and use for energy compared to more common long chain fats. This is particularly useful for individuals following a keto diet where cellular metabolism relies on fat oxidation instead of the breakdown of carbohydrates. Intake of MCT oil has also been associated with increased satiety, energy expenditure, fat loss, increased insulin sensitivity, and improved Alzheimer's outcomes [*,*,*,*,*].
Lauric acid is suggested to have antimicrobial effects, which is why coconut oil is used in the mouth washing practice “oil pulling” [*,*,*]. 
Despite the multitude of proposed benefits, some health experts remain wary of recommending unabandoned consumption of coconut oil because of its high saturated fat content. 
Many animal and human studies conducted over the past several decades have shown that coconut oil intake is associated with an increase in LDL cholesterol, which some researchers believe can increase heart disease risk [*,*,*]. Other studies, however, have found the opposite to be true [*,*].
Many researchers now believe that the susceptibility of LDL particles to oxidation is a more reliable predictor of heart disease than changes in total cholesterol or LDL cholesterol levels [*,*]. This is supported by numerous human clinical trials that demonstrate that increased consumption of high-linoleic vegetable oil increases LDL’s susceptibility to oxidation.
And while the research behind the benefits of MCT oil is promising, the same is not necessarily true for coconut oil [*]. Even though coconut oil contains more MCTs than many other naturally-derived oils, it also contains long chain fats like myristic and palmitic acid, which means that consuming coconut oil is not necessarily the same as consuming 100% MCT oil.
Most researchers seem to agree that more research is still needed to better understand long-term health outcomes associated with coconut oil consumption in humans.
Environmental Impacts of Coconut Oil Production
If you are concerned with the sustainability of food production, you’re likely familiar with the devastating impact of palm oil on both human rights and the environment in Southeast Asia over the past several decades [*]. 
While palm oil and coconut oil are similar (both come from various species of palm trees grown in biodiverse tropical regions), they are not the same. 
For one thing, coconut trees are far less efficient at producing coconut oil than oil palm trees. Palm oil trees are capable of producing 10-15x more oil per hectare than coconut palms, which means more land is required for coconut trees to produce a similar amount of coconut oil [*]. 
While global coconut oil demand still pales in comparison to that of palm oil, the potential for environmental harm is likely greater if coconut oil popularity continues to rise [*]. Per million tons of oil, coconut oil production threatens more total species than palm oil — 18.1 for coconut oil compared to 3.8 for palm oil. This is due, in large part, to deforestation of tropical island forests typically richer in biodiversity than mainland forests where palm oil is most commonly grown [*].
published


Number of species threatened by vegetable oil crops




Though not perfect solutions, Rainforest Alliance Certified coconut oil and Fair Trade Sustainability Alliance certified coconut oil are two better options to seek out. Both ensure that growers maintain sustainable growing practices, provide traceability back to the farms, and do not engage in harmful labor practices [*,*]. 
The Takeaway
Though the science supporting the health benefits of MCT fats is exciting and encouraging, coconut oil as a good source of MCT fats remains controversial. Still, coconut oil is often recommended as an alternative to seed oils due to its low linoleic acid content. Coconut oil quality is not regulated like olive oil, so it can be hard to know exactly how the oil you purchased was made, or where it came from. From an environmental standpoint, coconut oil is more devastating to tropical ecosystems than palm oil, per volume of oil produced. More sustainable options that are Rainforest Alliance Certified or Fair Trade Certified exist, but because it’s grown in biodiverse tropical regions, environmental impacts are largely unavoidable.


You've probably got unused vegetable oil in your cabinet. Instead of cooking with it, you can use it around the garden, kitchen, and home.

9 Household Uses for Vegetable Oil (Do This Instead of Eating It)

Article at a Glance
Common vegetable oils like soybean, sunflower, and canola oil are high in unstable, inflammatory omega-6 fats and are usually rancid.
You've probably got a quart or more of vegetable oil in your cabinet right now that you probably won’t be using for cooking anytime soon.
Instead of cooking with it or discarding it, you can use vegetable oil as an inexpensive, non-toxic replacement for various products around the kitchen, garden, and home.
Some applications even work with used cooking oil that would otherwise be thrown out. 
We've also included suggestions on easy ways to get gallons of oil for big projects when you need it!

Introduction
Maybe you're moving away from eating vegetable oils for culinary reasons. Why cook with rancid-tasting oil when there are tastier, healthier substitutes?
Or maybe you recently learned that seed oils are full of inflammatory omega-6 fats, may be toxic when consumed, and are among the worst foods for the environment.
Or maybe you've always known, deep down, that something wasn't quite right about vegetable oils. 
Speaking of which, how long has that old bottle of soybean, sunflower, or canola oil been sitting in your cabinet? Better not to check, probably.
But not so fast! Before you toss your vegetable oil, read these fun, useful suggestions on what to do instead (none of them involve eating it — and your body will thank you for that). 
Season Your Cast Iron Pan
If you own a cast iron pan, you might already be aware of seasoning. When your pan is new, or any time you need to renew the all-natural "non-stick" surface, you can slick it down with cooking oil and heat it to 350-400°F for about 20 minutes.
This seasoning process works through a process known as polymerization. During heating, unstable unsaturated fatty acids form cross-linked molecular bonds and become polymers [*].
The newly-formed polymers bond at a molecular level with the pan's iron surface, preventing food from sticking during cooking and making it easier to clean. As long as you don't burn food onto the surface or scrub it too hard, they can remain for a long time. This is also why most people scrub their cast-iron pans with minimal (if any) soap.
Interestingly, the very same properties that make common vegetable oils unhealthy for consumption are what make them excellent for seasoning cast iron. Polyunsaturated fatty acids (PUFAs) like omega-6 linoleic acid are the least stable form of fat and naturally form polymers when heated.
Polymers and other oxidation byproducts are what make food fried in seed oils bad for your health. But when you use seed oils to season your pan, the polymers form a relatively stable bond with the cast iron, so it doesn't accumulate in your food once the seasoning process is complete.
Manage Garden Pests
Neem oil an organic insecticide or "biopesticide" extracted from the neem tree, Azadirachta indica Juss., originally from India [*].
When sprayed onto affected areas, neem works to inhibit the growth of fungus, mites, and eggs, preventing damage to plants and disrupting pests' reproductive cycles. It smells similar to garlic with a strong sulphuric odor. It's also relatively expensive.
If you don't have neem on hand for pest control, you can use canola oil or sesame oil as an inexpensive alternative. 
According to Health Canada, canola oil "has properties of an insecticide, miticide, and fungicide since it controls a variety of insects and mites and suppresses powdery mildew on many ornamental, vegetable, fruit, and nut crops both in the field and greenhouse, as well as on Cannabis (marihuana) produced commercially indoors for medical purposes. As an insecticide/miticide, canola oil acts predominantly through suffocation, while as a fungicide, it creates a physical barrier to prevent plant infection by fungi" [*].
And according to the New York State Integrated Pest Management Program, sesame oil works similarly as an antimicrobial, fungicide, and insecticide [*].
Want to mix your own organic broad-spectrum pesticide? It doesn't take much: simply add one tablespoon of canola or sesame oil and one tablespoon of liquid soap, detergent of silica to a gallon of water in a bucket or pump sprayer. Mix thoroughly to emulsify and spread the oil evenly into the solution, then apply to plants.
You can also add essential oils like thyme oil, mix in other vegetable oils like corn, soybean, or cottonseed oil, emulsify it with lecithin, or mix oils with diatomaceous earth as a soil dressing to kill nematodes (roundworms) [*].
Lamp Oil for Emergencies
When the power goes out, you can use vegetable oil in place of lamp oil (paraffin) or kerosene. 
If you've got hurricane lamps, you can refill them with vegetable oil instead. You can also mix it 50/50 with your usual lamp fuel.
Another viable option for your inner survivalist: try making your own vegetable-oil-burning lamps using cotton swab wicks and shallow jars with a hole cut in the lid.
We recommend testing your oil-burning lamp with vegetable oil ahead of time and, of course, stay safe. Don't leave it unattended and be sure not to fall asleep while it's burning.
Moisturize Your Skin
Eating vegetable oils high in omega-6 fats isn't good for your skin, but you can use them topically.
Your skin barrier or stratum corneum is an important part of your immune system. This tough, outermost layer of skin protects against external threats and helps your skin stay smooth and moisturized [*]. Skin barrier breakdown results in itchy, dry, cracked skin and sometimes causes conditions like eczema.
Omega-6 fats and omega-3 fats are both required for proper skin barrier functioning. In conditions like eczema, patients often have skin deficiencies of these essential fatty acids, even though, in some cases, the rest of their bodies aren't deficient [*].
Some research has shown benefits to applying topical omega-6 oils to restore barrier function and hydrate skin [*]. Your skin barrier is responsible for keeping moisture where it belongs. If your skin is dry and flaky, you can rehydrate your skin's protective barrier by moisturizing with oil. 
Lubricate Door Hinges 
Got squeaky door hinges? Try brushing or dripping some vegetable oil onto them.
When used as a lubricant for metals, oils help reduce friction between contact areas and prevent further corrosion.
Vegetable oil doesn't have the proper high-performance lubricating properties required for small engines or other applications that involve high speed, pressure, or heat, but it's perfect for most of the metal objects around your house that squeak and creak.
Polish and Clean Your Wood Furniture 
For oil-rubbed wood or old-fashioned furniture finished with varnish, a little bit of regular upkeep goes a long way toward keeping it nice. 
If you've got clean wood furniture that's looking a little bit dull or dry, simply wipe some vegetable oil onto it with a clean rag, rub it in, allow it to soak in, and then wipe it off with a clean, dry rag.
Note that different types of oil may affect the hue of the wood slightly, so it's smart to test on a small area first if you're unsure. Three of the most popular oils recommended for furniture polish are olive oil, walnut oil, and flaxseed oil (which is virtually identical to linseed oil), but there's no rule against using other oils. Although you may want to save that olive oil for healthy cooking if you don’t have any Cultured Oil in your kitchen.
On the other hand, if your furniture is dusty, filmy, or grimy, you'll be better off using a two-in-one cleaning polish. But no need to purchase it — you can DIY with vegetable oil!
Here are two easy options that can work for a wide variety of furniture applications:
Vegetable oil furniture cleaning polish #1: Two parts vegetable oil to one part fresh lemon juice (1 cup vegetable oil, 1/2 cup lemon juice)
Vegetable oil furniture cleaning polish #2: Sixteen parts or more white vinegar to one part vegetable oil (1 cup or more of white vinegar, 1 tablespoon or less of vegetable oil)

For both recipes, be sure to mix thoroughly right before applying.
When applying an oil or cleaning mixture to your furniture, less is more. Instead of spraying or pouring it directly onto the surface, wipe it on and use the least amount possible to get your intended result.
Clean and Restore Your Leather Boots
You can maintain your leather boots — or any worn leather accessory — with vegetable oil. While the very best options are saddle soap or mink oil, depending on the leather product, vegetable oil also works fine.
Here's what you'll need:
Warm water (add a small drop of soap if the boots are really dirty)
A soft bristle brush
Several clean, lint-free rags or paper towels
Vegetable oil

First, remove the laces and wipe the boots down to moisten them with water (optionally, slightly soapy water). You don't want to soak them. Just get the surface damp.
Now you're going to gently brush them to work the grime out of the surface. Repeat the wiping and brushing steps until there's no more dirt to be removed with a clean rag or paper towel.
Wait overnight or until the boots are completely dry, which shouldn't take long if you didn't use very much water.
Now, simply apply small amounts of vegetable oil in a circular motion, section-by-section, using a clean, dry rag or towel. Allow it to absorb, then wipe any excess oil off.
Note that applying oil or any leather conditioning product can darken leather, so be sure to test on a small area first if you're uncertain.
Refurbish Roofing Shingles 
Keep an open mind for this one. 
Most common roofing shingles in the United States are made out of a base fabric material like felt, cellulose (wood fiber), or fiberglass that's treated with asphalt (the same sticky, black, petroleum-derived tar used for paving roads). They typically last 15-20 years. 
These shingles are designed to expand and contract as they heat and cool each day under changing weather conditions. The asphalt allows them to retain their waterproof and insulating qualities year-round.
But over time, the oil component of asphalt shingle dries out and becomes brittle. As it begins to crack, your roof will begin to leak and shingles can come loose.
Replacing your roof is expensive, averaging around $8,500, with about 60% of that going to labor costs [*]. 
Recently, some companies have begun offering soybean oil-based treatments that can extend the life of your roof for a lot less than replacing it. They contain synthetic soy methyl ester, which is a derivative made from soybean oil. (It doesn't occur naturally in your leftover cooking oil.)
Should you paint your roof with soybean oil or other vegetable oils? Would that even work since it's not the same as the commercial soy methyl ester products?

Actually, yes, it might work! According to a 2019 paper published in the peer-reviewed journal Construction and Building Materials, "Using Waste Cooking Oil (WCO) is one of the eco-friendly solutions which contains the similar lighter oil components of asphalt and can be used as an acceptable rejuvenator" [*].
In other words, used vegetable cooking oil works to rejuvenate asphalt. Don't think too much about the fact that it "contains similar components" to asphalt — that's why you're not eating it, right?
Commercial treatments cover about 250 square feet per gallon of product, or five gallons to cover a common 1,250 square foot roof [*].
You're going to need a lot of oil to treat your roof. Once you scrape together whatever's left in your cabinets, try asking your friends for their old vegetable oils, too. If you know a restaurant owner, ask for their discarded frying oil.
You can heat all the oil together carefully (without burning yourself or setting anything on fire) for several hours or longer, allow it to cool, then strain it through cheesecloth or a paint strainer.
Use these tips for proper application [*]:
Fix broken or missing shingles first. 
Repair cracks with acrylic caulk or roof repair tape. 
Apply downward to 45 degrees using a roller, painter's brush, or paint sprayer.
Don't apply to moist or wet roofs, or if rain is forecasted within 24 hours. 

If your roof is dirty, you can apply a roof cleaning solution first (such as a homemade mix of bleach and laundry detergent), let it sit for about half an hour, then rinse with a hose and allow it to dry. 
You can also apply two coats of waste cooking oil if you've got enough oil and time.
Clean Your Skin or Make Soap 
We already covered that cooking oil can moisturize your skin (and unlike consuming vegetable oil, the omega-6 fatty acids may be beneficial when applied topically).
But you can also use it as part of your bathing routine.
Water is a natural solvent, and contrary to what you might think, it's doing most of the work when you take a bath or shower. It's actually possible to remove dirt, oil, dead skin, and bacteria from your skin's surface without soap, provided you scrub enough and use running water.
According to physician James Hamblin, author of Clean: The New Science of Skin, showering frequently and using soap and cosmetic products harms your skin's microbiome, leading to irritation, opportunistic colonization by harmful microbiomes, and overproduction of oil leading to imbalanced, oily skin in the long run [*].
And at least one study has found that showering without soap could be effective to help prevent recurrence of eczema (a breakdown of the skin's natural barrier) in children [*].
Regardless of whether you'd like to try showering without soap, there's an interesting rationale for pre-treating your skin with an oil massage before you bathe. Topical oil on your skin can act as a gentle solvent in lieu of harsh soap, trapping the dirt and dead skin cells while also moisturizing your skin. Be sure to rinse thoroughly to remove all the oil, though.
In fact, this practice has historical precedent. Roman athletes once applied oil to their skin following vigorous activity before undergoing a steamy bathing ritual, then used a blade-like tool called a strigil to remove the oil (and presumably to exfoliate) [*]. 
Finally, you can also make your own soap with unwanted or even already-used cooking oil. Here are the basic steps, courtesy of the website of the journal Nature [*]: 
Use a kitchen scale to weigh the cooking oil. Record this number.
Strain the cooking oil with a cheesecloth if you've already used it for cooking.
Suit up with goggles, mask, face covering, shoes, and long sleeves because you'll be working with corrosive lye (aka NaOH, sodium hydroxide, or caustic soda). It’s also best to use lye in a highly ventilated space or outdoors. Don't skip this safety step!
Calculate the amount of lye needed using the saponification value of your oil (about 62 grams of lye per 16 ounces of soybean, sunflower, corn, or canola oil). 
Divide the amount of lye needed by 0.3, subtract the amount of lye you'll be using from that number, and measure out that amount of hot water (in the above example, (62/0.3)-62 = 145 ml or grams of water, or about 5 ounces of water per 16 ounces of cooking oil and 62 grams of lye).
In a mixing bowl or other container, add the lye to the hot water (never add the water to the lye as it can heat the water and cause a reaction that creates dangerous fumes), mix, then add the strained cooking oil to the dissolved lye.
Optionally add other ingredients such as essential oils, fragrance, foaming detergent, or washing powder.
Mix everything thoroughly by hand with a whisk for 40 minutes, or using a handheld mixer for 5 minutes. Be sure to wear safety gear when mixing!

For the final step, add your blended mixture to a mold of your choice and allow it to dry for a week or longer. Once dry, you can use your homemade bar soap for doing dishes, household cleaning, or bathing.
The Takeaway
Even though common vegetable oils may harm your health and devastate the environment, they're not going to go away completely any time soon. Most people have at least one neglected, forgotten bottle lurking in the back of a kitchen cabinet.
But discarding unused cooking oil isn't necessary — instead of wasting it, keep it around. After all, you never know when you might need some emergency lamp oil, garden pest killer, or skin moisturizer!
For big projects that require gallons of oil, like refurbishing asphalt roofing shingles, see if you can talk friends and family into giving up inflammatory omega-6 oils and gifting you their unneeded bottles, or even ask your local restaurant owner if you can have their discarded fryer oil.


Choose (or make!) a coffee creamer without added seed oils to get the most health benefits out of your daily cup of joe.

13 Seed Oil-Free Coffee Creamer Alternatives

Article at a Glance
Most people like to add creamer to their coffee for flavor and to help balance out the bitter taste of black coffee.
Many conventional non-dairy coffee creamers contain hidden vegetable oils, added sugars, synthetic flavors and thickening agents which may undermine the research-backed health benefits of coffee.
Making coffee creamer at home is simple and easy, and allows you to control the ingredients you use.
In a pinch, reach for a store-bought coffee creamer made without seed oils.

Introduction
When consumed moderately (up to three to four standard cups per day), coffee itself is generally thought to be a healthy beverage, with a large body of research supporting its association with a reduced risk of cardiovascular disease, cancer, mood disorders and more [*]. 
Fresh, high-quality coffee prepared with care can often be extremely flavorful on its own. But if you’re like any of the 6 in 10 Americans who enjoys consuming at least one cup of coffee a day, you may also like your coffee with a bit of cream and sugar — or pumpkin spice [*,*]. Both liquid and powdered coffee creamers have been a supermarket mainstay for years, and come in a range of intriguing flavors. Unfortunately, most conventional coffee creamers also come with a questionable list of ingredients that may undermine most of coffee’s inherent health benefits.
5 Reasons to Avoid Most Coffee Creamers
Seed Oils
Have you noticed that most non-dairy coffee creamers often contain vegetable oils as a primary ingredient? Because non-dairy milk lacks the creaminess of dairy fat, manufacturers often turn to seed oils as an inexpensive plant-based alternative to replace the creamy mouthfeel of dairy fat. The seed oils commonly used as coffee creamer ingredients are soybean and sunflower oil which are primarily composed of the polyunsaturated fat (PUFA) omega-6 fat called linoleic acid. Excessive omega-6 intake has been linked with many chronic diseases related to the modern diet [*]. Coffee creamers are just one contributor to the rising rates of omega-6 overconsumption globally, and it’s about time we find a replacement.
Added Sugars
Beyond adding creaminess, most creamers are also designed to add sweetness to balance out the delightfully bitter notes of coffee. Many sweetened, flavored coffee creamers contain 4-5 grams of sugar — about a teaspoon of sugar — per tablespoon serving. Considering that most people are likely to use far more than one tablespoon per cup of coffee (and have more than one cup of coffee per day), sweetened coffee creamers can easily become a significant source of added sugars in your diet. 
The most recent consensus on dietary guidelines in the U.S. suggests that individuals ages 2 and older should keep total added sugar to less than 10% of total daily calories — about 12 teaspoons for someone who needs approximately 2,000 calories per day [*]. Surely, it may be possible to drink sweetened coffee and still achieve a healthy intake of added sugars; it just depends on what other foods you’re eating consistently and whether or not those foods are also a significant source of added sugars. Sticking with a lower sugar or sugar-free option leaves a lot more room in your day for other foods to satisfy your sweet tooth.
Natural and Artificial Flavors
Most coffee creamers are made without whole food ingredients like maple syrup, cocoa, or vanilla beans. Instead, manufacturers often rely on cheaper and more reliable flavorings to achieve their specific flavor profiles. Natural and artificial flavors are chemical compounds derived either directly from plants or animals (natural flavors) or reproduced in a lab (artificial flavors) [*]. 
Food scientists often combine many flavor compounds together, both natural and artificial, to achieve a desired taste sensation. Labeling laws, however, do not require manufacturers to list individual chemical compounds on their ingredient lists unless they are derived from a top food allergen like milk, egg, fish, shellfish, tree nuts, wheat, peanuts or soy. So, as a consumer, it’s virtually impossible to know just what flavor compounds are in your food, or where they came from, which could be particularly concerning for those allergic to less-common allergens like sesame, banana, or cherries. 
In 2018, the FDA banned the use of seven synthetic flavor compounds based on evidence that they are carcinogenic to animals — but their natural counterparts are still in use [*,*]. The FDA generally considers natural and artificial flavors as safe to consume since they are mostly added to food in very small amounts, which is why they’re still plentiful in many packaged food products today. 
Added Thickeners
Like seed oils, manufacturers add gums and thickeners to non-dairy coffee creamer to increase creaminess and make up for the lack of dairy fat. Emulsifying agents like these help to keep the added oil from separating from other water-based ingredients, so you’re less likely to encounter them in a creamer made without added oil. While many added emulsifiers and thickeners are generally thought to be safe to consume in moderate amounts, certain ones, like carageenan, may lead to digestive inflammation and distress for some [*,*]. Scientists continue to explore the relationship between additive emulsifiers and gut health, and more research is likely needed before the FDA changes its stance on their safety [*,*]. 
Expense
Let’s not forget to mention that packaged coffee creamers also come at a cost to your wallet — from around $5 per bottle for conventional coffee creamers to upwards of $35 for specialty products. Your money may be better spent stocking a pantry full of wholesome ingredients you can use to make many more cups of coffee without inflammatory seed oils and other unwanted additives.
13 Healthy Coffee Creamer Alternatives 
Don’t worry — if you’re not up for the challenge of acquiring a taste for black coffee, or simply find yourself in the mood for a sweet and creamy coffee drink, you’re not completely out of luck. We’ve rounded up a few of our favorite coffee creamer options that aren’t served with a side of vegetable oil or sketchy additives.
When you make food at home, you get to decide what you add and what you leave out. Making your own coffee creamer might seem a bit extra but we promise it’s worth it. All of these recipes are simple to throw together and require just a few staple pantry ingredients. Plus, you may even be able to sneak a few extra health benefits in that cup of joe, too.
Homemade Coffee Creamers
Vanilla Creamer
2 cups milk or non-dairy milk of choice
1 tbsp pure maple syrup (optional)
1 tsp vanilla extract
Blend all ingredients in a blender until smooth. Store in the refrigerator for up to a week.

Cultured Oil Coffee
8 oz. coffee
1 tbsp milk of choice
1 tbsp Cultured Oil
1 scoop protein powder of choice
Blend all ingredients in a blender until smooth and creamy.

Pumpkin Spice Creamer 
1.5 cups milk or non-dairy milk of choice
2 tbsp pumpkin puree
2 tbsp pure maple syrup
1 teaspoon pumpkin pie spice (or make your own by combining cinnamon, nutmeg, cloves, ginger, allspice, and black pepper)
1-2 cinnamon sticks (optional)
Combine all ingredients in a saucepan and bring to a simmer, stirring occasionally for 1 minute. Remove from heat and let cool in the pan before transferring to a jar and storing in the fridge or adding to coffee.

Homemade Powdered Creamer 
1 cup powdered milk
1 tablespoon coconut oil
½ cup powdered sugar (optional)
Pulse dry ingredients together in a blender or food processor until combined. Add coconut oil and blend for another 30 seconds. Store in an airtight container for up to a year!

Dark Chocolate Peppermint Creamer
1 cup milk of choice (or half and half for an extra creamy version)
2 tablespoons maple syrup or brown sugar
2 tablespoons cocoa powder
¼ teaspoon peppermint extract
Combine all ingredients in a saucepan and bring to a simmer, stirring occasionally. Once simmering, stir for one minute to allow flavors to meld and cocoa powder to emulsify. Remove from the heat and cool, then store in an airtight container in the fridge for about a week.

Salted Caramel Creamer
1 can full-fat coconut milk
3 tablespoons coconut sugar
A pinch of sea salt
Combine coconut milk and sugar in a saucepan and bring to a simmer. Once simmering, reduce heat to low and cook for 10 minutes, stirring frequently, to caramelize the sugar. Remove from heat and add a pinch of salt to taste. Let cool then transfer to an airtight container and store in the fridge for about a week.

Seed Oil-Free Coffee Creamers
Not all store-bought options are off the table when it comes to ingredients you can feel good about. Thankfully, there are some awesome brands out there creating delicious creamers without seed oils. When you’re in a pinch, look no further than these standouts:
Laird Superfood
Offering both powdered and liquid creamer options, Laird Superfood Creamers feature coconut and oat milk and offers a variety of sweetened and unsweetened flavors with no seed oil to be found.
Nut Pods 
Coconut and Almond-based creamers come in a variety of sweet and unsweetened flavors, though their sweetened varieties are still sugar free thanks to erythritol and stevia extract.
Malk 
non-dairy milks are made from almond or oat, and do not contain any added vegetable oils, thickeners or synthetic flavors. Try steaming the vanilla oat milk in your next homemade latte.
Vital Proteins Collagen Creamers
Vital Proteins Collagen Creamers feature 10 grams of collagen peptides and make for a creamy coffee thanks to powdered coconut milk without any added seed oils. Since it’s a dry powder, this is also a great shelf-stable option.
Emulsified MCT Oil 
MCT oil is a popular fat derived from coconut oil. When emulsified, it turns creamy without the use of seed oils or fillers and comes in a variety of creamy flavors. 
Coconut Milk Creamer
So Delicious Organic Coconut Creamer is unsweetened and is made without seed oils. This could be a great dairy-free alternative to half and half.
Chobani 
Milk-based creamers are a simple and flavorful oil-free option for those opting to stick with dairy and who are comfortable with a little cane sugar.
The Takeaway
Drinking black coffee isn’t the only way to harness the most of coffee’s suggested health benefits, and you don’t have to deny yourself the enjoyment of a sweet, creamy cup of coffee forever. Most conventional creamers contain ingredients like vegetable oils and other additives designed to mimic the effect of dairy fat, but thankfully these are no longer your only option. Whip up a homemade version of your favorite coffee flavor using ingredients you already have on hand, or try out Cultured Oil coffee for a tasty, monounsaturated-fat-packed delight.


It can be difficult to prioritize your health during the holidays, but you don’t have to give up your goals of limiting seed oils to enjoy the season’s festivities.

How to Avoid Seed Oils this Holiday Season

Article at a Glance
Holiday gatherings may be rife with seed-oil filled foods like fried appetizers, mayo-based dips, and packaged, processed snacks. 
By making your own seed oil-free dishes to share, you can enjoy the holiday spirit while also limiting your own seed oil consumption.
Holiday gatherings can be a great place to start conversations about the benefits of swapping out seed oils with friends and family.
Cultured Oil makes a perfect holiday gift, just in time for a seed oil-free challenge in January.

Introduction
Holidays are often all about indulgences. Halloween, Thanksgiving, Hanukkah, and Christmas beckon us with festivities full of joy, shared memories with friends and family, and a lot of delicious food. 
It can be difficult to be both fully immersed in the holiday festivities and prioritize your health. You may be wondering just how you’ll get through the holiday season without undoing your goal of eliminating seed oils from your diet. We’re here to encourage you that it’s not completely impossible!
We’ve rounded up our top 10 tips below for enjoying the holidays while also avoiding seed oils. 
10 Ways to Avoid Toxic Seed Oils Over the Holidays
1. Avoid Fried Foods at Restaurants
When dining out over the holidays, one easy way to avoid seed oils is to steer away from fried foods on the menu. Most restaurants use commercial seed oils for frying because they are cheap, widely available and have a neutral flavor profile. Unfortunately, due to their high polyunsaturated fat content, seed oils are some of the most unstable oils and are the easiest to oxidize, particularly at high temperatures used in cooking. 
Reusing frying oil is an extremely common practice in restaurants. Vegetable oil that’s been repeatedly reheated and reused contains significantly more oxidized byproducts than oil used for frying once [*]. And every time a seed oil is reheated or reused, trans fats form from the breakdown of unstable polyunsaturated fats [*]. The more times the oil is used for frying, the more of those harmful trans fats and oxidized byproducts end up in the dish.
Your best bet for avoiding seed oils at holiday gatherings and catered events where fried foods are served is to opt for fresh, baked, grilled or slow cooked options instead. Unless, of course, you know the host used an air fryer or a stable oil like Cultured Oil in cooking. Then — enjoy away!
2. Be Aware of Salad Dressings 
It’s true that many salads are brimming with an array of nutrients and can be both delicious and nourishing. Fat in salad dressing serves an important purpose beyond making it taste more satisfying. Many of the vitamins and micronutrients found in dark leafy greens and colorful fruits and vegetables are considered fat soluble, meaning they need a fat molecule “buddy” to be most effectively absorbed into your bloodstream. 
Salads need fat, but they don’t need seed oils.
Unfortunately, if you flip over the bottle of most store bought salad dressings, you’ll find that they’re almost always made with some type of seed oil like canola, sunflower or soybean — even if they’re marketed as an “olive oil” based dressing. 
The best way to limit seed oils in your salad dressing is to make it yourself using better oils like Cultured Oil or a carefully sourced olive oil. You can also opt for whole-food sources of fat like whole seeds, nuts, avocado, cheese, and olives, where the polyunsaturated fats are less concentrated, unprocessed and less likely to oxidize. 
3. Make Holiday Treats Yourself
One of the largest shares of seed oil in the food system comes from ultra-processed, packaged foods. And some ultra-processed, packaged foods might be the very holiday treats you look forward to enjoying every year. If you’re hoping to reduce your seed oil consumption around the holidays, you can make a big impact by making some of your favorite treats yourself.
Try your hand making your own potato chips, whip up a seed oil-free dark chocolate peppermint creamer for your coffee, or make your own holiday cookies. Homemade holiday goodies also make great gifts for friends and family — an easy way to continue spreading the word about seed oil-free cooking.
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holiday-cultured-oil-sweet-potato-seed-oil-free-dish




4. Swap the Oil in Your Favorite Recipe
Does your favorite heirloom recipe call for canola oil, corn oil or another vegetable oil made from seeds? Don’t worry — we’re not going to tell you to toss the recipe in the trash. Thankfully, Cultured Oil looks, feels and behaves a lot like vegetable oil in recipes (and has a much healthier fatty acid profile) so it’s an easy switch to make. Savor and enjoy without hesitation! We’re sure grandma won’t mind.
5. Bring Your Own Dish to Share
Holiday gatherings are often all about the food. For good reason — holiday food is special and can amplify the joy of the season’s memories. Holiday gatherings are also a great time to bring a seed oil-free dish (or two) to share. Make a batch of crowd-pleasing creamy roasted garlic dip, or chunky guacamole and serve with homemade tortilla or pita chips. You can rest assured you’ll have something delicious to enjoy that doesn’t have hidden seed oils, and you can impress everyone with how scrumptious your Cultured Oil recipe tastes.
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seed-oil-free-holiday-mashed-potatoes




6. Eat Before You Go Out 
Eat something before heading out. Not to spoil your appetite, but to ensure you’re able to avoid getting “hangry” around a table full of fried appetizers. This can be especially helpful if you’re not sure what food options will be available, or are quite sure that most of the options served will be filled with seed oils (packaged snacks, fried foods, mayo-based dips, etc.). Having a snack that keeps your blood sugar stable and leaves you with a comfortable level of hunger will make it easier for you to fill up a plate full of seed oil-free foods and still be satisfied, not longing for what’s “off limits.” 
Remember — you don’t have to turn down every morsel of holiday food that could contain seed oils since that might be unrealistic. But you will be less likely to over-do it if you don’t arrive at the gathering overly hungry.
7. Educate Family and Friends About Seed Oils 
Bringing your own dish to a gathering is a great way to open a door to a conversation about the ingredients you chose to use — or not use. Friends and family may be interested to learn about why you care whether there are seed oils in your own food. You may choose to “plant some seeds” about the increasing use of vegetable oils across the globe and the links between high omega-6 intake and health risks. Share with family how you first learned about seed oils and how it surprised you at first, too, to learn just how prevalent they are in our food supply. No need to start any food fights (unless you want to, of course). You know your friends and family best, and what type of conversation they may be open to. Proceed with care.
8. Ask About Ingredients
It might seem like a hassle to ask your server, or family and friends about the oils and fats in their food, but it can make for interesting conversation (see tip number 6, above). If your friends and family are particularly interested in sustainability, cooking, or health, they may be interested to hear more about seed oils and be receptive to spreading awareness. 
Since folks with food allergies need to be aware of what’s in their food, most servers at this point should be trained to be transparent about what ingredients are used in the kitchen. If you find that the dish in question is, in fact, made with seed oils, inquire whether they may be able to accommodate shifting to a less-offensive option like avocado oil, olive oil, or coconut oil (or recommend they look into cooking with Cultured Oil).
If your diet permits it, real butter (not margarine) is another lower linoleic acid option that restaurants may be willing to cook your food in. Alternatively, some restaurants may be willing to cook your food without any oil or fat. Many restaurants may still be using seed oils for most food preparation, so do your best, and don’t sweat one meal. 
Our hope is that if consumers demand better oils and fats, restaurants and food companies will switch to better oils and fats. Someone has to lead the charge!
Pro-tip: Download an app like Seed Oil Scout or Seedy to find local restaurants or products that are seed oil free.
9. Look at Labels
These days, seed oils lurk where you’d least expect them. Flip over the label on a jar of pre-chopped garlic and you might be surprised to find canola oil on the ingredients list. You probably don’t expect cookies, candies, and other desserts to be made with seed oils, but many commercially prepared snacks and treats are. 
This can be a great opportunity to learn more about what’s in your favorite holiday foods and to explore new seed oil-free alternatives. 
10. Gift Cultured Oil 
Finally, if you’re looking for a holiday gift that truly keeps on giving, wrap up a bottle of Cultured Oil and pass it on. Your foodie friends will appreciate getting to test out a new ingredient and your family members will be excited to embrace something you value. Plus, the more Cultured Oil we all share in our pantries, the less you’ll have to worry about avoiding seed oils in the future. Major win.
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The Takeaway
The Holidays are a time of celebration, memory making, indulging, and savoring time with friends and family. It’s possible to enjoy the holidays and limit your seed oil consumption with a few key tricks. But don’t beat yourself up if you do end up eating seed oils. The holiday season makes up a small part of your overall diet, and what you do most of the time has the greatest impact. 
Seed oils are still all over our food supply and we’re just getting started advocating for change. One of the most important things you might be able to do this holiday season is start a conversation and share the benefits of swapping out seed oils with those you care about. 


Omega-6 seed oils like soybean oil, sunflower oil, and corn oil are linked with skin aging and conditions like acne, eczema, psoriasis, and melanoma.

Are Seed Oils Bad For Your Skin? What to Eat and What to Avoid

Article at a Glance
Historically, human diets contained balanced ratios of natural omega-6 and omega-3 fats. Modern diets usually include too much omega-6 and not enough omega-3s.
Seed oils high in omega-6 fatty acids, which are the most common cooking oils and also found in most restaurants and prepackaged foods, are linked with skin problems like inflammation, skin aging, acne, melanoma, and more.
Reducing your omega-6 linoleic acid intake by avoiding vegetable oils derived from seeds is vital for achieving a balanced ratio of omega-6 to omega-3 for healthy skin. 
People with skin problems can also consume more omega-3 fatty acids to help reduce skin inflammation and improve skin barrier function, but cutting omega-6 intake is crucial.

Introduction
Healthy skin is about more than just beauty. Although appearance is one major reason people care about skin, skin problems can significantly impact your quality of life and overall health.
Millions of cosmetic products promise smoother, clearer, calmer, skin — but caring for your skin goes beyond what you put on it externally. In fact, evidence suggests that your diet is a much bigger factor in overall skin health and anti-aging. 
Human diets have changed dramatically over the past century, which has led to higher rates of skin issues ranging from acne to skin cancer [*]. Along with higher intakes of sugar and ultra-processed foods, we're also eating more inflammatory omega-6 fats in the form of seed oils than ever before.
In this article, you'll learn about the relationship between dietary fats and skin health, which foods to eat, and what to avoid for healthier skin. Let's dive in.
Omega-6 Fats and Skin Health
Many dietary factors can affect your skin health for better or worse, including your intake of antioxidant-rich fruits and vegetables, refined sugars, ultra-processed foods, and dietary fats (which are made up of individual fatty acids). 
Most people understand that eating too much junk food (and not enough fresh, whole foods) can adversely affect your health. But it's less common knowledge that vegetable oils high in omega-6 fatty acids may be responsible for problems like inflammation, obesity, heart disease, and more. And this is more of a problem than ever as seed oils are the most common cooking oils used in homes, restaurants, and in many packaged foods across the world.
Until recently, most people throughout history ate plenty of anti-inflammatory omega-3 fats from whole food sources like seafood. They also ate far lower amounts of refined omega-6 fats than most people consume today. Modern diets typically include a 15-to-1 ratio of omega-6 to omega-3 fats, which appears to lead to chronic inflammation in the skin and other organs [*].
Common high omega-6 fats like soybean oil, sunflower oil, and corn oil are implicated in chronic skin conditions including atopic dermatitis (eczema), psoriasis, acne, and hidradenitis suppurativa [*].
For example, researchers have found that some populations had little or no acne historically, including Canadian Inuit, South African Zulus, Japanese Okinawans, the Ache of Paraguay, and Kitavan Islanders from Papua New Guinea. And the same populations began to develop much higher rates of acne when they adopted Western diets high in seed oils [​​*].
For people with skin problems like psoriasis, eczema, acne, skin ulcers, or risk of skin cancer, strong evidence also suggests that consuming more omega-3 fatty acids may help reduce skin inflammation and improve skin barrier function [*]. 
However, research shows that reducing your omega-6 linoleic acid intake by avoiding seed oils is important in achieving a balanced ratio of omega-3 to omega-6 for healthy skin. 
Consuming too much omega-6 doesn’t just throw off fatty acid ratios — it also depletes your tissue omega-3 levels, and some research finds no health benefit to adding omega-3 fats without reducing your omega-6 intake [*,*].
According to a 2018 peer-reviewed paper, there is also "evidence that a high omega-6 fatty acid diet inhibits the anti-inflammatory and inflammation-resolving effect of the omega-3 fatty acids" [*].
Inflammation and Acne
Acne vulgaris is an inflammatory skin condition with several factors involved. For acne to occur, your body first overproduces sebum (a sticky, oily substance made by the sebaceous glands of your skin), which then gets colonized by Propionibacterium acnes, a strain of bacteria [*]. 
The acne-causing bacteria changes your skin's balance and the normal functioning of hair follicles, resulting in inflammation and acne lesions [*]. 
Acne doesn't result from a single cause but rather is related to your genetic makeup, stress, hormone levels, immune functioning, general inflammation in your body, and diet [*]. 
Scientists have found that some types of food do correlate with breakouts in people who are already predisposed [*]. This is likely due to the fact that your diet can affect your immune system, hormones, and inflammation levels. On the flipside, other foods can reduce the likelihood of pimples [*].
The omega-6 fats from seed oils, typically found in fried foods and packaged foods, increase inflammatory compounds in your body, which contribute to the formation of acne [*].
In contrast, evidence suggests omega-3 fatty acids found in seafood can actually liquefy sebum (making it less likely to clog pores and cause blackheads and pimples) as well as increase the skin's resilience to bacteria [*]. 
As we covered already, it's important to achieve a healthy balance of omega fats by increasing your omega-3 levels and reducing your omega-6 levels [*]. Eating more omega-3s without also lowering omega-6 fats simply isn’t practical and may not work very well [*,*,*]. 
Based on today’s levels of omega-6 consumption, you’d have to eat salmon and sardines at every meal to get enough omega-3 to achieve anything close to a 1:1 ratio. Instead of embracing an all-sardines diet, it’s more practical to significantly decrease your consumption of omega-6 and only slightly increase your consumption of omega-3. 
In a 1961 study of over 1,000 adolescents, participants who consumed large amounts of omega-3-rich fish and seafood had less oily skin and fewer acne lesions, including blackheads, papules, and pustules [*]. More recent studies have also replicated similar results and found that increasing omega-3 intake may be even more effective for patients with moderate or severe acne [*].
A separate 2017 study of 31 acne patients and 21 control volunteers without acne found that patients with acne had lower serum levels of omega-3 fatty acids and higher omega-6 levels compared to controls [*]. 
Oxidative stress, a type of cellular damage associated with inflammation, is another important contributing factor in acne [*]. In tissues with high levels of oxidative stress, polyunsaturated omega-6 fats break down into toxic byproducts, which then cause further tissue damage [*].
In a 2005 peer-reviewed paper, researchers discovered that patients with acne had higher levels of malondialdehyde, a toxic aldehyde formed from the breakdown or oxidation of polyunsaturated fats, compared to controls [*]. A separate 2008 study also found that patients with severe acne had higher malondialdehyde levels compared to other acne patients and controls [*]. 
Eating excessive amounts of omega-6 linoleic acid is one reason malondialdehyde formation occurs [*]. Another way malondialdehyde can form is during cooking. When foods high in omega-6 fats are heated, such as during deep frying, malondialdehyde and other toxic compounds are produced [*].
The effects of consuming foods high in malondialdehyde are reflected in statistics from two studies on the role of diet in acne:
In a 2021 study of 2,476 participants, consuming oily and fried food at least 3 times per week was associated with an 84% increase in the risk of worsened acne severity [*].
And in a 2010 study of 783 acne patients and 502 control subjects, intakes of junk food and fried chicken were significantly higher in the acne group[*]. 

Along with removing seed oils from your diet for healthier skin, you may be able to avoid the acne-causing effects of deep-fried restaurant foods by frying foods at home, with oils lower in omega-6 fatty acids. 
Sun Damage and Melanoma
Melanoma, the deadliest form of skin cancer, is associated with excessive UV (ultraviolet) light exposure that results in sunburn and damage to skin cells [*]. However, melanoma rates increased during the 20th century, even as people used more sunscreen and spent less time outside in direct sunlight than ever before [*].
In the 1950s, a diagnosis of invasive melanoma was rare: only 1.9 patient cases occurred per 100,000 men and 2.6 cases per 100,000 women [*]. But between 1950 and 2007, the rates rose more than 17-fold in men (increasing to 33.5 cases per 100,000) and more than nine-fold in women (to 25.3 per 100,000) [*].   
According to population-wide observational data, the increasing incidence of melanoma (and other cancers, including breast cancer, prostate cancer, lung cancer, and bladder cancer) starting in the middle of the 20th century reflects increasing intakes of omega-6 linoleic acid [*].
One way linoleic acid may contribute to cancer formation or growth is by increasing cellular inflammation, which “predisposes to the development of cancer and promotes all stages of tumorigenesis” (tumor formation and growth) [*].
As a result, several cancer researchers have concluded that increasing omega-6 linoleic acid intakes better explain the phenomenon of rising melanoma rates than increases in sun exposure over the same period [*,*,*,*].
And according to results from the 1960s Los Angeles Veterans study conducted by the American Heart Association, a trial including over 800 veterans, the men receiving diets high in linoleic acid (15% of daily calories from linoleic acid versus 4% in the control group) were 82% more likely to die of cancer [*].
The average person today eats 6-10% of their calories from omega-6 linoleic acid, or approximately 13-22 grams of linoleic acid on a 2,000 calorie-per-day diet, which come mainly from soybean and sunflower oils used for cooking and as ingredients in ultra-processed foods[*,*].
The historical human intake of omega-6 linoleic acid required to thrive is a mere 1-2% of daily calories, or approximately 2-4.5 grams per day [*]. It's extremely easy to obtain this amount of omega-6 fats from healthy whole foods like nuts, grains, meat, eggs, and dairy.
In a large 2018 epidemiological study of fat intake and the risk of skin cancer in U.S. adults, higher omega-6 polyunsaturated fatty acid (PUFA) intake was associated with an 18-23% higher risk of squamous cell carcinoma (SCC), a 4-9% increased risk of basal cell carcinoma (BCC), and a 15-17% higher risk of melanoma [*]. 
According to a 2020 review of 38 studies, along with reducing your omega-6 intake, eating more seafood high in omega-3s can also reduce skin inflammation, provide photoprotection against UV light (similar to how sunscreen works to prevent sunburn), and appears to lower the risk of skin cancer [*]. 
Skin Aging 
Some skin aging is unavoidable due to genetically programmed cell aging, but factors like UV radiation, pollution, and stress accelerate the breakdown of skin cell structures, contributing to wrinkles and the loss of elasticity [*]. Oxidative stress, which is cellular damage caused by free radicals, is a major contributing factor.
The accumulation of radical oxidative species (ROS), also called free radicals, causes DNA damage, skin inflammation, lower levels of antioxidants, and reduced collagen levels in the skin [*]. 
Younger skin can regenerate from oxidative stress [*]. But over time, as damage accumulates and the skin's ability to heal is diminished, skin aging results [*,*].
As we covered in the previous section, UV radiation damages skin through oxidative stress [*]. Consuming too much dietary omega-6 fat increases oxidative stress and inflammation in response to sunlight, contributing to more skin damage and higher rates of skin cancer [*].
Diets high in omega-6 fats also increase the production of aldehydes like malondialdehyde and 4HNE (4-hydroxynonenal), which contribute to skin aging [*,*,*,*,*].
Foods deep-fried in seed oils are also high in harmful, inflammatory byproducts like malondialdehyde and 4HNE, which may accelerate skin aging [*,**]. 
To reduce inflammation and skin aging, you can reduce your omega-6 intake dramatically by avoiding seed oils. Increasing your consumption of anti-inflammatory omega-3 can also help.
In a 2013 study of over 2,900 subjects aged 45-60, researchers found that a higher intake of omega-3 fats was associated with less sun-related aging, and those with the highest levels of sun damage had the lowest omega-3 intake levels [*].
Skin Barrier and Healing
Your skin barrier or stratum corneum is an important part of your immune system. This tough, outermost layer of skin protects against external threats and helps your skin stay smooth and moisturized [*]. Skin barrier breakdown results in itchy, dry, cracked skin and sometimes causes conditions like eczema.
Omega-6 fats and omega-3 fats are both required for proper skin barrier functioning. In conditions like eczema, patients often have skin deficiencies of these essential fatty acids, even though, in some cases, the rest of their bodies aren't deficient [*].
Some research has shown benefits to applying topical omega-6 oils to restore barrier function and hydrate skin, while other studies suggest that oral omega-3 fats can also help for these purposes [*].
In a 2020 mouse study, researchers discovered that providing rats with nutrition containing a 4-to-1 or 1-to-1 ratio of omega-6 to omega-3 fats reduced inflammation and decreased eczema-like symptoms [*]. In comparison, most people today eat a 15-to-1 or higher ratio of omega-6 to omega-3 fats [*].
And according to the authors of a 2017 rat study, consuming a high ratio of omega-6 to omega-3 fats may impair wound healing, but achieving a more balanced intake by reducing omega-6 fats and increasing omega-3s could improve wound healing [*]. 
Answers to Common Questions About Vegetable Oil and Skin Health
The world of dietary fats is complex. Here's what to keep in mind about vegetable oils, omega fatty acids, skin health, and more.
What Oils Should You Avoid?
Consuming seed oils high in omega-6 fats may contribute to inflammation and chronic disease, including inflammatory skin problems [*]. Avoiding seed oils like soybean, sunflower, corn, peanut, safflower, cottonseed, and canola oil is an easy way to reduce your omega-6 intake and decrease skin inflammation.
What Oils Are Not Good for Your Face?
Seed oils high in omega-6 may contribute to skin aging and inflammatory problems like acne when eaten regularly. On the other hand, research shows that some vegetable oils like olive, almond, and avocado oil may cause irritation when applied to the skin topically [*].
Olive oil contains squalene and polyphenols, which likely contribute to its irritating topical effects [*]. However, research suggests dietary intake of monounsaturated fats oils like Cultured Oil can support metabolic health and skin health [*].
Does Omega-6 Help With Acne?
There's no good evidence that dietary omega-6 fats help with acne or pimples. In fact, some scientists make the case that consuming too much omega-6 contributes to acne severity by increasing inflammation and reducing tissue levels of anti-inflammatory omega-3 fats [*].
Is Omega-6 Linoleic Acid Good or Bad for Skin?
Seed oils high in omega-6 linoleic acid appear to contribute to skin inflammation, acne, and other skin problems when eaten regularly. However, when applied topically, there's some evidence that high-linoleic oils like evening primrose, safflower, sunflower, or hemp oil might hydrate skin and support barrier function [*].
Interestingly, the linoleic acid contained in these oils might not be responsible for their potential benefits. According to a 2020 peer-reviewed paper on botanical oils, other components of oils, such as antioxidants and micronutrients, might be the active ingredients when used topically [*].
Will Vegetable Oil Clog Your Pores?
Eating vegetable oils high in omega-6 doesn't appear to increase sebum production but can increase inflammation, which may lead to pimples [*]. When applied topically, any vegetable oil could potentially cause comedones (blackheads) to form. In particular, olive oil is high in squalene, which can cause blackheads when applied to skin [*,*].
Which Is Better, Omega-3 or 6?
We require both omega-3 and omega-6 fats from our diets because our bodies can't produce them. However, modern diets are usually low in omega-3 and very high in omega-6, which leads to inflammation [*]. Reducing your omega-6 intake and consuming adequate amounts of omega-3 fats may decrease inflammation and improve skin health [*].
Should We Avoid Omega-6? 
Most whole foods contain low levels of omega-6 fats, so it’s not necessary or realistic to avoid all omega-6 sources. That said, cutting out high-omega-6 seed oils is the best way to avoid overconsumption of these inflammatory fats. You'll still get enough from nuts, grains, meat, and eggs. 
What Cooking Oil Is Best for Skin?
To reduce inflammation and support healthy skin, replace seed oils with vegetable oil substitutes that are low in omega-6 fats for all your recipes. Some of the best options for this purpose include Cultured Oil, avocado oil, olive oil, and coconut oil. 
The Takeaway
Your diet can have a significant impact on your skin health through its effects on inflammation, oxidative stress, and hormones.
The well-known advice of limiting your intake of sugar and junk food and focusing on plenty of real, whole foods for healthier skin still holds true. 
Along with a healthy, balanced diet, it's also vital to limit inflammation by reducing your omega-6 intake from vegetable oils like soybean, sunflower, and corn oil. You can further improve your skin health by getting plenty of omega-3 fats from wild-caught seafood.


Canola oil is a seed oil derived from the rapeseed plant, and it contains problematic levels of the inflammatory omega-6 fat linoleic acid.

Is Canola Oil Bad for You?

Article at a Glance
Canola oil was created as a lower-cost alternative to olive oil that growers could produce in North America. It’s named after the Canadian plant breeders who developed it.
Canola oil is unique in that it contains omega-3 alpha-linolenic acid (ALA) in addition to omega-6 linoleic acid. Both are susceptible to oxidation and break down into dangerous molecules during cooking.
Reheating canola oil is typical in restaurant settings, which leads to the formation of trans fats and other harmful breakdown products, according to several studies. 
Canola oil can contain upwards of 4% trans fat content while still labeling the bottle as “trans fat free.”

Introduction
Canola oil (also known as rapeseed oil) is one of the most popular oils used in the United States today, with consumption rates nearly doubling over the last 13 years alone [*]. Historically, it’s had a reputation of being a “heart-healthy” fat, and is generally less expensive than other similarly marketed oils like olive or avocado oil. Over the last several decades, canola oil has exploded in popularity and is used in homes, restaurants, and packaged foods all over the world. 
Does canola oil really deserve its reputation as a healthy oil? How does it stack up against other options in the cooking oil aisle? Read on to find out for yourself.
What is Canola Oil?
Canola oil is a product of the 1980’s, born into the boom of “heart-healthy” alternatives to saturated fats. While olive oil was touted as a promising solution to heart health with its high monounsaturated fat content, oil industry producers in North America were forced to grapple with their inability to grow enough olive trees to produce the olive oil necessary to supply the trend. They needed a less expensive olive oil alternative, and they found it in canola oil.
Canola oil was derived from an industrial oil known as rapeseed oil, used for centuries as a lubricant during the industrial revolution [*]. Industrial rapeseed oil is high in erucic acid, a fatty acid whose properties make it ideal for use as an industrial lubricant, but not so much as a cooking ingredient. 
Oils high in erucic acid, like rapeseed oil, are generally recognized as unsafe for human consumption based on findings that show an association between erucic acid intake and the development of lesions on heart muscle fibers [*]. Recognizing the public health concerns over the erucic acid of rapeseed oil, Canadian plant breeders were quick to develop a variety of rapeseed oil with lower amounts of erucic acid [*].
This new oil needed a new name. Originally called LEAR (an acronym for Low Erucic Acid Rapeseed), food marketers opted to rebrand the oil in celebration of its Canadian origins, and “Can-ola” oil was born (Canadian oil low acid). 
Is Canola Oil Vegetable Oil?
Because canola oil is derived from the seeds of the inelegantly named rape plant, it is considered a seed oil. And all seed oils are considered vegetable oils.
Canola oil is the world’s third-most produced vegetable oil behind soybean oil and palm oil [*]. Today, Canada remains the largest producer of canola oil worldwide [*].
In addition to the concerns that canola oil consumption may pose for your health, canola oil production poses serious environmental concerns.
Due to its reliance on mono-crop agriculture, excessive amounts of land and resources are devoted to oil crops like canola. Canola oil production is also closely tied to the widespread use of harmful pesticides.
In 2013, the European Union banned the use of pesticides that were commonly used on the bright yellow flowers of the canola crop [*]. The ban came after scientists linked the use of pesticides on crops like canola to an alarming 30% decline in the populations of bees and other essential species [*,*].
About 90% of canola oil today comes from seeds engineered to be resistant to herbicides like RoundUp [*]. There are a host of controversies surrounding the use of herbicide-resistant crops in the agricultural industry, from the questionable impact on humans, animals, and the planet to Roundup’s known carcinogenic properties [*].  
How is Canola Oil Made? 
Most canola oil is extracted from the rape seed using a process that requires chemical solvent extraction and high heat processing to produce the familiar, light-colored and mildly-flavored oil [*]. Oil manufacturers use this process to produce most vegetable oils.
During the extraction process, oil is separated from its protective seeds, and the fragile polyunsaturated fats are exposed to heat, light, and air. As a result, the delicate omega-6 and omega-3 fats can begin to oxidize or break down even before making it into the bottle, especially when exposed to high heat.
Because of canola oil’s high polyunsaturated fat content, as part of the deodorization process, some of the unstable fats are converted to trans fats. Samples of canola oil have been found to have up to 3.6% trans fat content. Since this results in less than 0.5 grams per 14 gram serving, manufacturers have been able to get away with leaving trans fat content off of nutrition labels, and may even claim “zero trans fat” on their bottles [*]. 
Though the FDA banned trans fats from use as a food ingredient in 2015 based on numerous studies linking them with increased heart disease risk, food companies had until 2018 to comply without penalty [*]. Prior to the ban, oil manufacturers commonly used a process of partial hydrogenation to saturate and stabilize the unsaturated fatty acids in oils like canola. 
While partially hydrogenated oils are generally no longer found in the U.S. food supply, canola oil refined using high-heat could have upwards of 4% trans fat content that is able to skirt by labeling laws and pass as “trans fat free.”
Canola Oil Nutrition
Canola oil contains moderate amounts of monounsaturated fats compared to other vegetable oils, and this was its primary selling point in the ‘80s when it debuted. However, like most seed oils, canola oil also contains a significant share of polyunsaturated fats. Upwards of 25% of canola oil’s fatty acids are polyunsaturated, and predominantly composed of pro-inflammatory omega-6 linoleic acid [*].  
Omega-6 is an essential fat, meaning that the body can’t produce it on its own. However, the amounts humans need to survive are much smaller than the amounts generally consumed by the average person today, and excess intake has been linked to a variety of chronic diseases [*,*,*,*,*].
While both omega-3 and omega-6 functions include brain development and cellular structure on some level, omega-6 fats are converted by the body to arachidonic acid which plays a role in our inflammatory response. In other words, too much omega-6 seems to lead to more inflammation, and more inflammation can lead to more disease [*]. 
Omega-3 fats on the other hand, are thought to play an anti-inflammatory role in the body. Adequate omega-3 intake has been linked to mood regulation, neural-cognitive development, reduced risk of cardiovascular disease, and reduced bodywide inflammation [*]. Experts recommend that intake of omega-6 to omega-3 fatty acids be between 1:1 and 4:1. Current average intakes are estimated to be closer to 20:1 [*]. 
But research also suggests that merely increasing omega-3 intake without also limiting linoleic acid isn't effective at decreasing inflammation [*]. Excessive omega-6 linoleic acid intake actually depletes tissue levels of omega-3 fats, further increasing inflammation [*].
Canola oil is unique in that it contains both omega-6 linoleic acid as well a type of omega-3 fatty acid found in plants called alpha-linolenic acid, or ALA. ALA is different from the active forms of omega-3 fats – DHA and EPA – found in most omega-3 supplements and fatty fish like Salmon.  ALA must be converted by the body to either DHA or EPA before it is able to act as an anti-inflammatory agent, however, most studies suggest that less than 5% of ALA is converted to the active form in humans [*]. 
What’s more, the efficiency of converting ALA to DHA or EPA appears to depend on the overall concentration of omega-6 in the diet — with higher concentrations reducing this conversion by 40-50% [*]. Unfortunately, the average person today is consuming more omega-6 than ever before [*]. When ALA is not converted to EPA or DHA, it’s simply used in the body for energy without any other specific beneficial effects. 
The unique high-PUFA fatty acid composition of canola oil makes it susceptible to oxidation at high temperatures [*]. Some animal studies have indicated that ingestion of oxidized omega-3 fatty acids may be harmful, increasing the risk for organ damage, inflammation, cancer, and heart disease [*]. 
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Canola Oil Smoke Point
If you’re planning on cooking with any oil, you should get familiar with its smoke point. When cooking temperatures get hot enough, cooking oils will begin to produce a visible smoke as impurities in the oil burn.
The burning or breakdown of impurities in the oil, like free fatty acids, free glycerol, and other volatile materials, can create harmful byproducts like acrolein, undesirable flavors, and a smoky kitchen [*]. 
Because the impurities in most commercial canola oil have been filtered out during the refining process, canola oil may not smoke as easily as an extra virgin olive oil. Most sources identify a smoke point of about 400 degrees Fahrenheit for canola oil [*].
However, due to its relatively high levels of polyunsaturated fats, canola oil starts to break down into toxic compounds long before its smoke point – at lower temperatures than refined avocado oil, and of course, Cultured Oil. 
Canola Oil for Frying
With its moderate smoke point and low price point, canola oil is often used as a frying oil in commercial operations like restaurants and home kitchens alike. 
Reusing frying oil for days at a time is a common practice in restaurant kitchens, and a 2018 study found that more than 80% of randomly selected restaurants were serving food made using cooking oil that had been oxidized beyond the recommended limit for human consumption [*]. 
Why does this happen? Every time an oil is heated, the unstable unsaturated fatty acids oxidize and break down, decreasing its smoke point and increasing its concentration of impurities [*]. 
Repeatedly heating oils, particularly those high in polyunsaturated fats, has also been shown to lead to the formation of aldehydes and trans fats — a similar phenomenon to what may happen to unstable polyunsaturated fatty acids during processing, but to a much greater degree [*,*].
While canola oil you buy off the shelf may not contain enough trans fats to warrant a warning on the label, its prolonged use as a frying oil, especially in a high-volume restaurant setting, may pose a greater degree of threat to our health [*,*]. 
Is Canola Oil Bad For You?
Despite its origins as a healthful solution to the rhetoric around saturated fat and heart disease in the mid-1980s, canola oil’s fatty acid composition may have you questioning whether it’s actually all that healthy.
While it’s extremely difficult to link singular foods to complex health outcomes, the oil you choose to cook with is likely to play a significant role in your diet and it is worthwhile to find one you can feel good about. 
Existing research is mixed when it comes to linking canola oil intake with health benefits and risks.
For instance, one 2018 cross-sectional study found an association between canola oil intake and metabolic syndrome in young adults, [*] while a 2013 review (sponsored by the canola oil industry) concluded that canola oil consumption improves markers of cardiovascular health [*]. 
With a food like canola oil, considering how it’s consumed is likely more important than simply studying whether or not people use it. Importantly, multiple experimental studies have linked heated canola oil with markers of inflammation in animals [*,*,*].
Heating canola oil, especially heating it to high temperatures or for a long period of time, is likely to contribute to worse health outcomes than using it as an oil in a salad dressing. You are wise to be wary of restaurant foods fried in vegetable oil, where prolonged use is a common practice.
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Canola Oil Substitutes 
Most people gravitate towards canola oil for its neutral taste and reputation as a healthier alternative to other vegetable oils that do not contain omega-3 ALA. 
But as discussed earlier, in order for ALA to confer any benefit to human health, your body must convert it to the active forms of omega-3, DHA or EPA, which studies suggest happens at an extremely low rate [*]. 
Further complicating the healthful reputation of ALA, this type of fatty acid is particularly unstable and susceptible to oxidation — so once you expose canola oil to high heat, and especially if you do so more than once, most of the ALA is likely to degrade into unwanted byproducts or contribute to inflammatory free radical formation. You’re better off using a different oil altogether and getting your omega-3s from whole food sources like salmon.
For a neutral-tasting oil that can stand up to the heat without breaking down easily or morphing into a slurry of harmful oxidized byproducts, definitely opt for a low-linoleic acid cooking oil like Cultured Oil. With 90-94% monounsaturated fat, Cultured Oil offers even more stability than olive or avocado oil and has up to 10 times less linoleic acid than canola oil. 
The Takeaway
Among vegetable and seed oils, canola oil appears to stand out as one of the least offensive in terms of linoleic acid content, with 21-25% compared to other vegetable oils that top out at upwards of 70% linoleic acid. 
However, canola oil’s moderate linoleic acid content may pose serious problems in the context of modern diets which already contain unprecedented levels of linoleic acid.
Although canola oil does contain some level of omega-3s, those omega-3s are not well absorbed by the body and actually make the oil more susceptible to oxidation compared to other oils. To make matters worse, most canola oil is used for cooking and frying (especially in restaurant settings), where harmful byproducts are more likely to build up.
Given the prevalence of cooking oils, we should also consider their environmental impact. Like other vegetable oil crops, canola oil is reliant on mono-crop agriculture, which has a significant impact on land and water use and poses a threat to biodiversity.
When it comes to cooking, look for oils with high monounsaturated fat content that are stable at high temperatures. Avoid foods fried in vegetable oils at restaurants, and don’t use vegetable oils for frying more than once.


The smoke point of oil is the temperature at which it starts smoking. Choosing cooking oils with the right smoke points is crucial for cooking and for your health.

Cooking Oil Smoke Points: A Practical Guide for Cooks and Chefs

Article at a Glance
If your cooking oil smokes, it’s an indicator that your oil is getting too hot. 
Overheating cooking oils creates undesirable flavors and harmful byproducts.
If you're cooking at 350-400°F or higher, choose an oil with a high smoke point.
Along with smoke points, also consider thermal stability and fatty acid content when choosing oils.
Cooking oils high in polyunsaturated fats have the worst thermal stability as well as other downsides.

Introduction
You may have noticed that throwing some butter in a pan at high heat generates a different reaction than avocado oil. After a short time, it’s likely that the butter will start to smoke and turn brown, while avocado oil stays clear and won’t smoke until it sizzles for a few minutes.
The amount of heat it takes for a fat to smoke is called its smoke point, and every cooking oil and fat has a different range. Knowing the smoke point of an oil can make the difference between a perfectly cooked meal, and one that tastes burned and contains some harmful chemical byproducts. 
This article covers the smoke points of common cooking oils, why there’s so much incorrect data surrounding smoke points, and other science-backed information to help you choose the best cooking oil every time.
What Is Smoke Point?
An oil's smoke point is the temperature at which it begins to smoke visibly when heated. Chefs and home cooks often use smoke point information to determine whether a given cooking oil is appropriate for sauteing, pan-frying, or deep-frying foods.
In most cases, a smoke point represents the absolute upper limit of the usable temperature range of an oil. In other words, the smoke point of an oil is the maximum temperature, and you should avoid heating it past that point whenever possible.
If your cooking oil starts smoking, that's a sure sign that you're using too much heat. This can ruin the flavor of your favorite dishes and trigger the smoke alarm in your kitchen. But even worse — overheating certain oils can create harmful compounds in your food that can negatively affect your health [*].
Overheating certain oils can actually create byproducts such as acrylamides, toxic aldehydes, hydroxylinoleate, free radicals, and trans fats [*,*]. Another adverse effect of using too much heat is generating cooking oil fumes that can increase the risk of lung cancer [*].
But smoke points have several limitations when it comes to choosing the right oil for cooking. One significant issue is that some oils, especially those high in omega-6 polyunsaturated fats, are highly unstable and begin to break down well before they start smoking visibly. That means that some cooking oils can have relatively high smoke points but still aren't suitable for high-heat cooking.
Also, kitchens are uncontrolled environments, unlike laboratories. The smoke point of an oil is very much dependent on how you store your oil, and if the oil is subjected to heat, light, moisture, and many other environmental variables [*]. Therefore, compared to accurate smoke points measured by scientists, the results you experience in your kitchen can vary.
Factors That Affect Smoke Point
The smoke points of common dietary fats range from as low as 300°F all the way up to nearly 500°F. Factors that contribute to these differences include sedimentation (solids left over from processing) and free fatty acid (FFA) content [*]. An oil's thermal stability also affects flavor and other properties when the oil is heated [*].
Sediment refers to non-fat solids contained in cooking oil. Unrefined oils contain more sediment compared to refined oils. These solids begin to smoke at lower temperatures than pure fats or oils, and as a result, lower the smoke point of oils when present.
In other words, most unrefined or "virgin" oils aren't great choices for high-heat cooking. They smoke at lower temperatures than their refined counterparts.
Free fatty acid (FFA) content is another factor behind smoke points. Most fatty acids in cooking oils are in triglyceride form, but slowly break down into FFAs. FFAs in cooking oils are less stable than fatty acids in the triglyceride form, and also smoke at lower temperatures [*]. 
The FFA content of different oils increase when they are heated [*​​]. This is why reusing cooking oil is a bad idea. Each time you reheat it, the smoke point decreases and the oil becomes less heat-stable.
Storage is another factor that can affect FFA levels. Buying quality oil and storing it properly (out of direct light, at room temperature) keeps FFAs in check.
Why Most Smoke Point Data Is Wrong
This may be surprising if you regularly browse recipe websites that confidently throw smoke point figures around: most smoke points listed online are incorrect. And some of them are totally fabricated.
Many websites reference the Wikipedia "Smoke point" article, which has a large table listing several dozen oils with their smoke points:
The only problem? Most of the references used in the Wikipedia article aren't scientific sources, and many of their citations go to an article hosted on a website that isn't credible and doesn't cite any studies, either.
Other popular websites don't cite sources, either, and often even make up their own smoke points. As a result, most smoke point data on cooking and recipe websites is unreliable.
This article uses the best available information on smoke points from credible sources like Bailey's Industrial Oil and Fat Products, 6th ed. (2005) and other reference materials. These sources are generally expensive to access and don't tend to show up in search results.
Next, we'll cover why oil smoke point isn't the only factor to consider for high-heat cooking.
Smoke Point vs. Thermal Stability
Smoke point isn't the same thing as heat stability. While it may seem intuitively true that oils with higher smoke points should be better for high-heat cooking, this often isn't the case.
Thermal stability or heat stability is how slowly or quickly a cooking oil breaks down when heated [*]. And it doesn't relate directly to an oil's smoke point, but rather to the fatty acid composition of an oil.
Of the common types of fatty acids, saturated fats are the most heat-stable, followed by monounsaturated fats, while polyunsaturated fats are the least heat-stable [*].
For a simple illustration of how this works in the kitchen, we'll compare these popular cooking oils:
Extra virgin olive oil, predominantly monounsaturated fat (up to 83%), with a typical smoke point range of 350-406°F [*]
Soybean oil, predominantly polyunsaturated fat (55%), with a typical smoke point range of 400-450°F [*]

If you only looked at the smoke points, you might think that olive oil is a poor choice for high-heat cooking and soybean oil is a perfect high-heat choice, but that's actually not the case at all.
Olive oil is a perfect example of how you need more data besides smoke points to understand the thermal properties of cooking oils.
In reality, at typical high-heat cooking ranges of 350-400°F, olive oil is much more resilient than soybean oil. It's high in stable monounsaturated fats and polyphenol antioxidants (while soybean oil contains lots of unstable polyunsaturated fats that will break down easily) [*,*].
When you're choosing oils, be sure to keep in mind heat stability, not just smoke point. And remember to avoid seed oils high in unstable polyunsaturated fats.
How to Choose the Right Cooking Oils
When you're shopping for healthy cooking oils, keep these considerations in mind:
The temperature ranges you're using for cooking
The fatty acid content and health effects of each oil
The flavors and other culinary characteristics of oils

First, when you're cooking at relatively low temperatures — such as most baking and sauteing — you don't need to worry about heat stability. But if you're grilling, broiling, or deep-frying, you need an oil that can withstand temperatures of 400°F or higher.
Remember that smoke point is one factor to consider, but thermal stability is also important.
That brings us to fatty acid content: saturated fats are the most stable, monounsaturated fats are also stable for high-heat cooking, and polyunsaturated fats are the least stable.
Polyunsaturated fats are also inflammatory and may be associated with the rise in chronic illness. Minimizing your omega-6 linoleic acid intake is a wise health decision, and avoiding seed oils is one of the best ways to do this.
Finally, the type of oil you use can affect the taste of your dishes. Some fats like butter, lard, bacon fat, or olive oil have distinct flavors. While some dishes call for the flavor of bacon fat or the grassy taste of olive oil, other meals require something more flavor-neutral and you’ll want to choose accordingly.
Smoke Points of Popular Cooking Oils
published


The Smoke Point of Cooking Oils




Frequently Asked Questions (FAQs) About Cooking Oil and Smoke Points
What Are High Smoke Point Cooking Oils?
The cooking oils with the highest smoke points are Cultured Oil (485°F) and avocado oil (up to 482°F), while olive oil (up to 406°F) is considered moderate. Other vegetable oils have moderate smoke points around 400 ºF or higher. These include olive, peanut, cottonseed, rice bran, corn, soybean, safflower, and grapeseed oil. Ghee or clarified butter, while not considered a cooking oil, clocks in with a smoke point of around 482°F.
Along with smoke points, the thermal stability of oils is also important for health and cooking safety. Avoiding seed oils high in polyunsaturated fats is an easy way to ensure your cooking oils have good thermal stability.
What Does a High Smoke Point Mean? 
A high smoke point means your cooking oil won't smoke at normal cooking temperatures. Any oil with a smoke point of 480°F or higher has a high smoke point. Oils with high smoke points and good thermal stability are excellent choices for high-heat cooking.
What Are Low Smoke Point Cooking Oils?
Cooking oils that smoke below 400 degrees Fahrenheit are low smoke point oils. Some oils with significant amounts of solid sediment (like butter or unrefined plant oils), or high free fatty acid content, have a low smoke point of around 300-400°F.
As long as you're not using high heat, there's nothing wrong with cooking with butter or unrefined oils. But if you are using high temperatures, use an oil with a smoke point of 400-450°F or higher (like Cultured Oil or refined avocado oil), and be sure you store it out of direct light and at room temperature to keep it from breaking down.
What Happens at the Smoke Point? 
The smoke point of cooking oil is the temperature at which oil begins to smoke visibly. In other words, when you hit the smoke point, your oil is burning! This is bad news for flavor — and also releases harmful byproducts into your food and the air during cooking.
Does Smoke Point Matter?
Yes, smoke point matters. But the smoke point doesn't tell the whole story when it comes to taste and health. You've also got to consider thermal stability (how stable a particular oil is when it's heated).
For example, olive oil has very good thermal stability, even though its maximum smoke point is around 406°F. That’s because it's high in monounsaturated fats and antioxidants [*,*]. On the other hand, soybean oil has a smoke point of up to 450°F but has poor thermal stability, making it an inferior choice for high-heat cooking [*].
What Is the Healthiest Oil to Cook With? 
For general-purpose cooking, you need an oil with a high smoke point and good thermal stability that's also low in polyunsaturated fats. Cultured Oil boasts a sky-high smoke point of 485°F and contains less than 3% linoleic acid. It also has a neutral taste so you can use it in pretty much everything. Other options include avocado oil, olive oil, and coconut oil. 
Does Olive Oil Have a High Smoke Point? 
Olive oil's smoke point ranges from 350-406°F depending on the batch, so it's not necessarily a high smoke point cooking oil. However, research shows that it's got good thermal stability. It's lower in linoleic acid, and high in monounsaturated fats and antioxidants, which makes it a much better choice than most vegetable oils [*,*].
According to the UC Davis Olive Oil Center, certain olive oils can have a smoke point as high as 464ºF, although most most sources cite lower ranges [*].
What Is the Best Oil for Deep Frying?
The best oils for deep frying include avocado oil, olive oil, and Cultured Oil. Solid fats like coconut oil, ghee, lard, and tallow may also work for deep frying. These cooking oils and fats have appropriately high smoke points, good or excellent thermal stability, and are low in inflammatory unhealthy omega-6 polyunsaturated fats.
What Oil Do Restaurants Use for Frying? 
Nearly all restaurants use seed oils like soybean oil, sunflower oil, peanut oil, or corn oil for frying. They're the most popular choice because they're readily available, inexpensive, and neutral-tasting. Unfortunately, seed oils are also high in polyunsaturated linoleic acid, which is linked with health issues like obesity, heart disease, cancer, and more.
Is It Healthy to Reuse Frying Oil?
Reusing frying oil is a terrible idea, especially if you're cooking with unstable polyunsaturated fats. After just 30 minutes, toxic byproducts in omega-6 oils increase ten-fold as fatty acids break down [*]. Even worse, research shows that most restaurants reuse oil dozens or hundreds of times [*].
It might seem economical to reuse frying oil, but it's not worth the adverse health effects. If you enjoy fried foods, make them at home with appropriate frying oils instead of buying them at restaurants. 
The Takeaway
Smoke points are a helpful starting point, but they're far from the only factor to consider when you're selecting cooking oil. An oil's smoke point doesn't tell the full story.
In general, the best cooking oils contain relatively low amounts of sediment (leftover solids that smoke when heated) and low levels of unstable polyunsaturated fats.
To find the right oil for your recipe, consider the temperature range you'll be using so you can choose an oil with an appropriate smoke point and thermal stability. 
Seed oils high in polyunsaturated fats are unstable when heated. Even though several seed oils have smoke points of around 450°F, they're not suitable for use as cooking oils — the polyunsaturated fats break down and release harmful byproducts into foods and the air.
For high-heat cooking, always choose an oil with a smoke point of 480°F or higher and excellent thermal stability, like Cultured Oil.


The molecules in natural dietary fats are called fatty acids. When you eat dietary fats, you're consuming several types of fatty acids with different properties.

Understanding The 4 Types of Fatty Acids: What You Should Know

Article at a Glance: 
All natural dietary fats contain a mixture of different fatty acids.
Fatty acids all consist of carbon and hydrogen atoms, but their lengths and atomic bonds vary.
The chain length and the number of double bonds gives different fatty acids a range of different health properties.
Too many polyunsaturated omega-6 fats in the diet appear to be a driving factor in chronic illness.
Monounsaturated fats are uncontroversially good for your cardiovascular and metabolic health.
Artificial trans fats are bad for your health (and are now banned), but naturally-occurring trans fats may be good for you.

Introduction
The last decade or so has seen a shift in the health space. While dietary fat was once vilified, many doctors, nutritionists, and other practitioners are embracing fat as good. 
But not all fat is good for you, and knowing the difference between fatty acids (and where you can find these different types of fat) can mean the difference between supporting or hurting your health. 
Fatty acids are the building blocks of dietary fats. Most dietary fats contain a combination of two or more of the following:
Saturated fatty acids
Monounsaturated fatty acids
Polyunsaturated fatty acids

In this article, we’ll cover details about each type of fatty acid, with important information you can use to make informed decisions about fats you eat.
What Are Fatty Acids?
Fatty acids are the individual molecules found in natural dietary fats. When you eat dietary fats (such as butter, olive oil, or coconut oil), you're consuming a mixture of several different types of fatty acids, each with different properties..
Fatty acids exist in two main forms: triglycerides and free fatty acids. 
Triglycerides contain a glycerol "backbone," which is a molecule containing three carbons attached to three fatty acid chains. Most stored fats in your body, and most fats in foods, are in the triglyceride form.
In contrast to triglycerides, free fatty acids (or FFAs) are the "free" or unattached form of fat molecules — in other words, they're not attached to a glycerol backbone. FFAs are usually released from triglycerides by an enzyme called lipase, produced in your pancreas.
Free fatty acids are important for your metabolism because they're the primary type of fat your cells can use for energy. When you exercise and burn fat for fuel, your body is mostly relying on free fatty acids.
Free fatty acids usually have a straight, "chain-like" configuration with an even number of carbon atoms side-by-side. There are also hydrogen atoms attached to most, or all, of the carbon atoms. At the end of the fatty acid chain is a carboxyl (-COOH) group instead of glycerol.
Most natural fatty acids contain between four and 28 carbons in their chain, and the majority of dietary fatty acids contain 12 to 18 carbons. 
Along with variations in their carbon chain length, fatty acids can also be saturated, monounsaturated, or polyunsaturated — all terms you might have heard before.
Saturated fats have hydrogen atoms bonded to every carbon atom, but unsaturated fats don't. (We'll get into the implications of saturated versus unsaturated fats in the following sections.)
Monounsaturated fats contain two side-by-side carbon atoms without hydrogen atoms, resulting in an unstable double bond between those two carbons.
Finally, polyunsaturated fats have three or more carbon atoms lacking hydrogen atoms, creating two or more double bonds in the fatty acid chain. 
Even though fatty acids may have very different properties, including different health effects, all of these differences come down to the chain length and arrangement of carbon and hydrogen atoms.
Saturated Fatty Acids
Saturated fatty acids or saturated fats are fatty acid molecules that contain exclusively single bonds, a type of covalent bond involving a pair of electrons shared between atoms (carbon and hydrogen atoms, in the case of fatty acids). 
Single bonds are very stable. Because of this unique feature, saturated fats are the most stable fat that oxidizes (breaks down at the molecular level) more slowly than other fatty acids [*].
The main sources of saturated fats are animal products (such as meat, dairy, and eggs), oils from tropical plants (mainly coconut oil and palm oil), and some nuts and seeds. Seafood is low in saturated fats.
In your body, saturated fats are an important component of myelin, a sheath that protects your nerves, where their structural stability provides strength and rigidity [*].
Medium-Chain Triglycerides (MCTs)
A less common type of saturated fat mainly found in coconut oil and palm oil, but also in low amounts in some animal products including butter, is known as medium-chain triglycerides (MCTs) [*,*,*,*]. 
These fatty acids have fewer carbon atoms than most saturated fats (between 6 and 12) in their fatty acid chains, hence their name [*].
MCTs have different properties from other saturated fats because of their unique molecular structure. They're also very easy for your body to use quickly as fuel, making them popular among athletes [*].
Most researchers in the field agree that saturated MCTs are not associated with cardiovascular risk or other related issues, and may even have benefits for cardiovascular and metabolic health [*].
Short-chain Fatty Acids (SCFAs)
Short-chain fatty acids (SCFAs) are saturated fats with 1 to 6 carbon atoms in their chains, most commonly 2 to 4 carbons [*]. 
Your gut microbiome produces SCFAs through fermentation when you eat soluble fiber — usually from fruits or vegetables [*].
SCFAs also occur naturally in trace amounts in some foods including butter and fermented foods like sauerkraut [*,*]. 
And like MCTs, they could potentially have cardiovascular and other health benefits, according to preliminary research [*,*,*].
Monounsaturated Fatty Acids
Monounsaturated fatty acids or monounsaturated fats contain one double bond, also called an unsaturated bond, in their fatty acid chains. 
Double bonds are less molecularly stable than single bonds, but monounsaturated fats still oxidize (break down) very slowly because they've only got a single bond of this type [*].
The most common sources of monounsaturated fats include olive oil, avocado oil, and certain nuts. They also occur in lower amounts in many other foods, including chicken, beef, pork, and seafood [*,*,*,*].
Because of their stability, monounsaturated fats are shelf-stable and don't go rancid quickly [*,*]. They're also very stable when heated, which makes them excellent cooking oils [*].
Compared to the long-chain saturated fatty acids covered in the previous section, monounsaturated fats are more likely to be burned for energy and less likely to be stored as body fat [*]. 
Eating monounsaturated fat increases fat-burning and energy expenditure, which are beneficial for metabolic health [*]. 
Monounsaturated fats also have a well-deserved reputation as heart-healthy fats. Olive oil and nuts high in monounsaturated fats are staples in the Mediterranean diet, which is associated with a reduced risk of heart disease, other chronic diseases, and mortality (death) [*,*].
Because of their oxidative stability, monounsaturated fats decrease the susceptibility of LDL cholesterol to oxidation, which is associated with a lower risk of arterial disease [*]. 
Other evidence suggests diets high in monounsaturated fatty acids may improve cholesterol, lower blood pressure, and reduce blood sugar levels [*].
Cultured Oil is an all-purpose cooking oil high in heart-healthy monounsaturated fats. It contains even more monounsaturated fats than olive oil and avocado oil, with a fraction of the environmental footprint.
Polyunsaturated Fatty Acids
Polyunsaturated fatty acids or polyunsaturated fats contain two or more double bonds, also called unsaturated bonds, in their fatty acid carbon chains. Because of this feature, polyunsaturated fats are the least stable type of fatty acid [*].
Common whole food sources of polyunsaturated fatty acids include nuts, seeds, cereal grains, meat, seafood, and other animal products [*,*,*,*,*,*,*]. 
Polyunsaturated Omega-6 Fatty Acids 
Omega-6 fatty acids are a type of fatty acid your body can't produce from other nutrients and are therefore considered essential [*]. Omega-6 fatty acids are necessary in extremely small amounts, but contribute to health issues when eaten in excess [*].
Human requirements for omega-6 linoleic acid are around 1-2% of overall calories, but higher intakes are associated with harmful effects including inflammation, obesity, and cardiovascular disease [*,*,*,*,*,*]. 
Because of the increasing consumption of seed-derived vegetable oils high in linoleic acid, the average person today eats 6-10% of their calories from linoleic acid [*,*,*]. These intake levels correspond to around 20% of total calories coming from highly processed seed oils used as cooking oils and as ingredients in processed, pre-packaged foods.
Even though omega-6 linoleic acid is essential, deficiencies are extremely rare and only occur in cases of malnutrition or starvation [*,*]. If you eat a diverse diet high in fresh, nutrient-rich foods, you'll easily obtain sufficient amounts of this omega-6 polyunsaturated fat without seeking it out or supplementing it. 
Polyunsaturated Omega-3 Fatty Acids
According to the National Institutes of Health (NIH), current estimates of the total omega-3 requirements are 1.1-1.6 grams per day for adults [*]. The best source of omega-3s is seafood, which is why health authorities recommend consuming several servings of fatty fish each week [*].
The dietary ratio of essential fatty acids is also important, and research suggests consuming approximately equal amounts of omega-3 and omega-6 fats is necessary for optimal health [*]. However, the average person in the United States now eats 20 times more omega-6 than omega-3 fats, an imbalanced ratio associated with inflammation and other health problems [*].
Along with avoiding seed oils and other highly processed sources of omega-6 linoleic acid, eating seafood high in omega-3 EPA and DHA is an effective way to reduce inflammation and achieve the proper dietary ratio of these polyunsaturated fats [*]. 
But research suggests that merely increasing omega-3 intake without also limiting linoleic acid isn't effective at decreasing inflammation [*]. Excessive omega-6 linoleic acid intake also depletes tissue levels of omega-3 fats, further increasing inflammation [*].
Ultimately, you do need some polyunsaturated fatty acids in your diet (they're essential), but consuming too much omega-6 fat is bad for your health. You can reduce your omega-6 intake by replacing seed oils with fats and oils that contain low and evolutionarily appropriate levels of omega-6.
Trans Fatty Acids
Trans unsaturated fatty acids, also called trans fats, are fatty acids containing one or more double bonds with a hydrogen atom attached in a trans or reversed position compared to the usual (cis) configuration. 
Unlike other unsaturated fats, trans fats are solid at room temperature.
Until they were recently banned in the United States and many other countries, the most common sources of trans fats were partially hydrogenated vegetable oils [*,*]. 
These artificial trans fats were manufactured by hydrogenation, or bubbling hydrogen through heated vegetable oil [*]. 
The History and Harms of Trans Fats
Partially hydrogenated oils became popular during the 20th century, largely due to their low cost,  ease of use, and desirable effects on the taste and texture of foods [*]. 
For decades, major sources of artificial trans fats included margarine, shortening, cakes, cookies, crackers, potato chips, french fries, and popcorn [*].
Research links artificial trans fats with inflammation, heart disease, cancer, and increased rates of all-cause mortality (death) [*,*,*,*]. 
Before the recent ban, researchers estimated that partially hydrogenated vegetable oils caused up to 100,000 premature deaths annually from cardiovascular disease in the United States alone [*].
Trans Fats in Fried Foods
Today, the most common sources of harmful trans fats are deep-fried foods from restaurants, which aren't covered under bans because they're a byproduct of the frying process. 
Frying and reheating vegetable oils from seed crops can increase trans fat levels by ten- to twenty-fold or more, increasing trans fats to 5% of the total fatty acid content in reheated frying oils [*,*].
Because most restaurants use inexpensive vegetable oils high in polyunsaturated omega-6 linoleic acid, which is typically reheated dozens or hundreds of times before being discarded, a single serving of deep-fried restaurant food may contain 1-2 grams of trans fats or more [*,*,*]. 
Polyunsaturated fats used for frying and high-heat cooking not only break down into trans fats, but also other harmful byproducts like aldehydes and acrylamide [*]. 
The creation of trans fats in the frying process may explain why frequent consumption of fried foods is linked with significantly higher rates of obesity, weight gain, cardiovascular disease, and death from cardiovascular disease or other causes [*,*,*]. 
The best way to avoid trans fats and other harmful compounds in fried foods is to make your favorites at home using frying oils low in omega-6 linoleic acid.
Natural Trans Fats
Extremely low levels of certain trans fats occur naturally in the meat and milk products of ruminants (animals with multiple stomachs) like cows and sheep [*]. 
Ruminant fat contains up to 6% natural trans fats, which aren't covered by bans on artificial trans fats [*]. For reference, the artificial trans fat content of partially hydrogenated vegetable oils may reach 60%.
Unlike artificial trans fats, naturally occurring trans fatty acids aren't associated with health problems, and early research suggests they may have anti-inflammatory health benefits [*,*].
The Takeaway 
You're already eating a variety of fatty acids every day, so remembering which ones are problematic is an easy way to keep your diet healthy and balanced.
You don't have to memorize the chain length or chemical formulas of common fatty acids. Start by simply avoiding processed and fried foods made with vegetable oils high in linoleic acid.
Along with this change, there are plenty of vegetable oil substitutes for your favorite recipes. You can also replace calories from omega-6 polyunsaturated fats with heart-healthy and heat stable monounsaturated fats.
Cultured Oil is a new all-purpose cooking oil that works for everything from salad dressings to deep frying. It's high in heart-healthy monounsaturated fats, environmentally friendly, making it better for you and the planet.


Restaurants reuse cooking oil hundreds of times, creating harmful compounds like acrylamides, toxic aldehydes, hydroxylinoleate, free radicals, and trans fats. 

Why Are Fried Foods Bad for You? (The Real Reason)

Article at a Glance
Eating fried foods significantly increases your risk of health problems, including obesity, cardiovascular disease, and cancer.
Industrial seed oils like soybean oil commonly used for frying are thermally unstable and create harmful byproducts when heated, especially repeatedly.
Compared to eating foods fried at restaurants, frying at home is safer because you aren't reusing your cooking oil hundreds of times.
Using cooking oils that are more thermally stable is crucial if you're frying at home and want to avoid the problems associated with fried food.

Introduction 
Fried food has been a culinary staple for hundreds, if not thousands of years, with some evidence of pan frying reaching as far back as ancient Egypt. 
Until the 20th century, most people cooked fried foods in lard or other animal fats, but all of that ended when inexpensive, mass-produced industrial seed oils gained popularity in the last hundred years or so. Today, almost all fried food is made with seed oils like soybean, sunflower, corn, or peanut oil.
Many people understand that fried foods are associated with health risks like cardiovascular disease and obesity. But not many people understand exactly why fried foods are bad for you.
In this article, you'll learn why common fried foods are harmful, the increased risks of health problems associated with consuming them, and what you can do instead to make frying healthier.
Why Are Fried Foods Bad For You?
Fried foods pack a one-two punch: they're made using unhealthy, inflammatory seed oils, and they're cooked at high temperatures that damage those oils and cause additional problems. We'll start by unpacking the oils that are most commonly used in fried foods and the issues they cause.
Seed oils, often called industrial seed oils, are a subset of vegetable oils derived from seeds. These oils are high in omega-6 linoleic acid, which is associated with health problems, including inflammation, obesity, and cardiovascular disease [*,*]. 
These oils are almost always derived from the seeds of crops and include:
Corn
Canola
Cottonseed
Soy
Sunflower
Safflower
Grapeseed
Rice bran

Because of their high linoleic acid content, these oils aren’t great for your health, even when consumed unheated or lightly heated. However, frying with these oils appears to increase the risk of health problems even further compared to consuming them at room temperature or lightly heated. 
The reason is that seed oils high in linoleic acid are unstable, which means they break down into harmful byproducts during manufacturing, storage, transportation, and especially during high-heat frying [*].
For instance, human and animal studies suggest high levels of acrylamides, toxic aldehydes, hydroxylinoleate, free radicals, and trans fats form during heating while frying [*,*]. 
And it's the creation of these compounds that is responsible for the increased harm associated with fried food consumption.
published


what makes fried food so bad for you




The Problems With Heating and Reheating Vegetable Oils
Unlike home cooking, many restaurants reuse frying oil hundreds of times for convenience and cost savings. This practice isn't condoned, but it's also not illegal. 
A 2018 study on restaurant oil quality found that over 80% of randomly selected restaurant frying oil was oxidized beyond the recommended limit [*]. Oxidation is a chemical reaction that involves the loss of an electron and creates harmful, toxic compounds in fried foods [*].
Seed-derived "vegetable oils" high in omega-6 linoleic acid, which are the most common frying oils, begin to break down rapidly from the first time they’re heated and get worse with additional reheating [*]. For example, research shows that after only 30 minutes of heating, levels of toxic, carcinogenic aldehydes in corn oil and sunflower oil increase by 1,000% [*].
Research also shows that as much as 15% of the fatty acid content of restaurant-prepared french fries is oxidized [*]. And oxidized omega-6 fatty acid byproducts like hydroxylinoleate (HODE) and 4-hydroxynonenal (4HNE) are closely linked with obesity, inflammation, and cardiovascular disease [*,*,*,*,*,*]. 
Finally, frying and reheating vegetable oils can raise levels of harmful trans fats by 1,000-2,000% or more, increasing trans fats to 5% of the total fatty acid content in frying oils [*,*]. While artificial trans fats are now banned as food ingredients in many regions, these rules don’t apply to fried foods because the trans fats are formed during the cooking process.
A large meta-analysis including millions of participants found that high trans fat intake is associated with a 34% higher risk of all-cause mortality (death), 28% higher risk of cardiovascular mortality, and 21% higher risk of cardiovascular disease [*] 
Health Problems Associated with Foods Fried in Seed Oils
It’s no secret that fried foods aren’t exactly healthy, but to what extent are they harmful?
Studies link fried food consumption with obesity, cardiovascular disease, type 2 diabetes, gut health issues, reduced exercise performance, problems with fertility and pregnancy, and an increased risk of cancer.
published


How Bad Is Eating Fried Food? Here-s What The Science Says




Obesity, Caloric Density, and Omega-6 Fats
Fried food consumption is associated with higher obesity rates, even when adjusting for other factors like caloric intake. In other words, "caloric density" (the higher calorie content of fried foods) isn't the only factor behind weight gain when it comes to fried foods.
Studies suggest that potato chips and french fries result in 3 to 6 times more weight gain than boiled, baked, or mashed potatoes despite having the same caloric content [*]. The primary difference is that chips and fries are generally fried in seed oils high in omega-6 linoleic acid, while boiled, baked, and mashed potatoes typically contain other fats that are low in linoleic acid (such as butter or cream).
And a 2007 study of over 33,000 men and women aged 29-69 found that high consumption of fried foods was associated with a 26% higher risk of general obesity for men, 25% higher risk of general obesity (large waist circumference) for women, 17% higher risk of central obesity in men, and 27% higher risk of central obesity in women [*]. 
Cardiovascular Disease and Mortality
A large 2021 meta-analysis (study of available studies) in BMJ Heart found that a high intake of fried foods increases the risk of major cardiovascular events by 28%, coronary heart disease by 22%, stroke by 37%, and heart failure by 37% [*]. 
And in a five-year study of over 100,000 women aged 50-79, consuming fried foods once or more per week was associated with a 13% higher risk of all-cause mortality (death) and a 12% increased risk of cardiovascular mortality occurring at any time during the study [*].
In a 2018 study of people who had survived a myocardial infarction (heart attack), compared to control participants who hadn't had a heart attack, frequently consuming fried foods from restaurants was associated with a 26-58% higher risk of heart attacks [*]. The study, which had over 4,300 participants, also adjusted for other factors that influence heart health, including hypertension, smoking, obesity, fiber intake, and alcohol use. 
Interestingly, the same trend didn't exist for home-cooked fried foods [*]. Unlike restaurant-fried foods, frying foods at home wasn't associated with any increased risk of myocardial infarction, even with frequent consumption. 
The researchers found that people used the same types of oil at home as were used in restaurants — soybean, sunflower, and palm oil. Therefore, the main difference that might explain the disparity in effects was the higher frying temperatures and reuse of cooking oil that occurs in restaurants, resulting in the formation of harmful heat-generated compounds [*].
Metabolic Health and Diabetes
The changes that occur during frying, including oxidation, polymerization (which includes acrylamide formation), and hydrogenation (trans fat formation), can have negative effects on metabolic health as well [*].
In a 2014 questionnaire-based study of over 111,000 participants, participants who ate fried food 4-6 times per week had a 39% higher rate of type 2 diabetes, and those who consumed fried foods seven or more times per week had a 55% increased risk compared to people eating fried foods less than once per week [*]. 
The study adjusted for other risk factors such as diet quality, caloric intake, age, family history of diabetes, smoking, alcohol intake, and physical activity. 
Gut Health and Digestion
Compounds created during frying with seed oils may negatively affect your microbiome and cause or worsen inflammatory disorders of the gut (such as inflammatory bowel disease (IBD)).
In a 2019 paper published in the American Journal of Clinical Nutrition, scientists found that consuming fried foods was associated with lower diversity of the microbiome (gut bacteria and other microorganisms) [*]. And low microbiome diversity is associated with reduced immunity, digestive problems, and other health issues [*,*,*,*]. 
In a 2020 study, researchers examined the link between a compound called 13-HPODE intestinal inflammation [*]. 13-HPODE is an inflammatory, oxidized lipid (fat) formed when omega-6 linoleic acid is heated. 
The authors found confirming evidence with both in vitro (cell) and mouse experiments that 13-HPODE and similar compounds created during frying cause inflammation and gut barrier breakdown in the small intestine [*].
In a 2021 study with over 116,000 participants, researchers examined the connection between fried food intake and inflammatory bowel disease (IBD) [*]. People who ate fried food one or more times per day were three times more likely to experience Crohn's disease or ulcerative colitis than those who never ate fried foods, even adjusting for other risk factors.
A separate 2020 study of over 103,000 survey participants also found that consuming french fries was associated with a 60% higher risk of IBD [*]. 
According to the authors of a 2018 peer-reviewed paper, pro-inflammatory foods like fried foods are an important risk factor for developing ulcerative colitis (a type of IBD) [*]. IBD patients have also reported that fried foods generally worsen their symptoms [*].
Athletes and Physical Performance
Considering their adverse health effects, it's unsurprising that common fried foods might be bad for athletic performance. That's likely why a 2021 survey found that these foods are at the top of the list of foods Division I college athletes (among the most elite collegiate athletes) choose to avoid [*].
A separate 2021 study tested the effects of dietary acrylamide (a harmful, carcinogenic compound formed during frying) on physical performance [*]. The researchers used a questionnaire to determine the acrylamide intake of over 4,400 participants, then assessed participants' physical performance and adjusted for other factors like age, body mass index, smoking, and physical activity level.
In each of the three tests (20-meter walking test, 400-meter walking test, and chair stands), subjects who consumed the most acrylamide performed poorly compared to those who ate the lowest amounts.
Pregnancy Risk Factors
Research links fried food consumption before and during pregnancy with a higher risk of gestational diabetes as well as increased weight gain during pregnancy.
In a 2017 prospective study of pregnant women with over 3,400 participants, researchers found that eating more than one serving of fried fish per month before or during early pregnancy was associated with a 68% higher risk of gestational diabetes, and consuming more than one serving of fried chicken each month predicted an 81% increased risk of gestational diabetes compared to eating none [*]. 
In a long-term study including over 21,000 pregnancies occurring in more than 15,000 women, consuming fried foods from restaurants 4-6 times per week before pregnancy was associated with a 31% higher rate of gestational diabetes, while eating them daily more than doubled the risk compared to less than once per week [*]. 
However, this long-term study showed no significant association between at-home fried food consumption and gestational diabetes [*]. As with the 2018 study on heart attacks covered earlier, the byproducts created by frying may explain this difference.
A separate 2014 study also found that eating fried foods during pregnancy is associated with greater weight gain [*]. 
Cancer
In a case-control study matching 2,579 cancer patients with 2,277 control subjects, high fried food intake was associated with a 1.3- to 2.3-fold increased risk of prostate cancer [*].
In a separate 2019 study, 408 women with breast cancer were compared to 408 women without [*]. The researchers found that eating fried foods was the single most powerful risk factor for breast cancer, even including factors like age and family history. Women who ate fried foods more than once per month were 4.5 times more likely to get breast cancer after adjusting for other risk factors.
Frequent consumption of deep-fried foods is also associated with increased risks of cancers of the endometrium, ovaries, and larynx, as well as an increased risk of aggressive cancers [*]. 
Healthier Alternatives to Traditional Frying Methods
With the scientific literature showing that eating restaurant-fried foods even once per month can significantly increase the risk of serious diseases like diabetes and cancer, you might conclude that there's no place for fried foods in a healthy diet.
Fortunately, that same body of literature gives us some valuable clues: first and foremost, frying your own at home is much safer. As demonstrated separately in two different studies, one investigating cardiovascular disease and one on gestational diabetes, frying at home effectively reduces your risk compared to buying from restaurants [*]. 
That’s because when you're cooking at home, you're not heating oil all day long or reusing it hundreds of times, so you're not producing acrylamides, aldehydes, free radicals, trans fats, and other toxic byproducts to the same degree as restaurants [*,*].
Again, avoiding restaurant-fried foods as much as possible is essential for your health because they're linked with severe health problems even at incredibly low consumption levels. Fry at home instead.
The second most important factor is the type of cooking oil you use to fry at home. Seed oils (like soybean, sunflower, peanut, corn, grapeseed, canola, cottonseed, and "vegetable oil blends") are still a problem whether or not you're frying or reusing your oil, because they're still linked to major health issues when compared to healthier alternatives. 
And as a 2012 study published in the prestigious British Medical Journal found, replacing industrial seed oils with healthier alternatives prevents the negative health impact of deep frying foods [*]. The study, which had over 41,000 participants, found that eating fried foods significantly increased the risk of coronary heart disease — but when they analyzed olive oil consumption versus sunflower oil or other vegetable (seed) oils, there was no association between frying in olive oil and having heart disease, likely due to its lower linoleic acid content.
Be sure to choose better frying oils that also suit your culinary needs. The best options are fats low in polyunsaturated fats with good thermal stability, traditional examples of which include olive oil, avocado oil, coconut oil, and most animal fats, excluding butter (which has poor thermal stability due to milk solids) [*,*].
Cultured Oil is a new type of cooking and culinary oil made through fermentation. Zero Acre Farms introduced this product because even the “healthiest” conventional vegetable oils have significant downsides, especially regarding environmental impact, land and water use, and fair labor practices.
The excellent thermal stability, high smoke point of 485°F, and low omega-6 linoleic acid content (less than 3% of total fatty acids) make Cultured Oil perfect for frying. 
It's also neutral-tasting, high in the same heart-healthy monounsaturated fats found in avocado oil and olive oil (over 90% of total fatty acid content), and exceptionally environmentally friendly. 
The Takeaway
The statistics on the negative health impacts of fried food are extremely concerning. Over one-third of American adults consume foods, typically deep fried, from fast food restaurants every day [*,*].
Even if you're only eating fried foods from restaurants once or twice a month, this could dramatically increase your risk of certain health problems. 
And eating them several times per week or more is linked with inflammation, weight gain, cardiovascular disease, metabolic issues, gut disorders, decreased physical performance, and cancer.
Luckily, you can avoid these issues by avoiding restaurant-fried foods and instead making your own at home — because you're not reusing oil repeatedly, you're not exposing yourself to toxic frying byproducts.


Both dairy and non-dairy creamers are a popular coffee addition, but are often filled with hidden vegetable oil that may contribute harmful health effects. 

Why Are There Vegetable Oils in My Coffee Creamer?

Article at a Glance
Coffee is universally loved by people across the globe and has a host of research-backed health benefits.
Non-dairy creamers are a popular coffee addition but are often filled with hidden vegetable oil that may contribute to harmful health effects. 
The most popular vegetable oils in coffee creamers are sunflower, soybean, and canola oil — all high in inflammatory linoleic acid. 
Thankfully, it’s possible to enjoy a creamy cup of coffee without compromising health benefits by choosing a creamer or creamer alternative without added vegetable oils.

Introduction
Coffee is one of the most popular beverages on the planet, with over 60% of adults consuming at least one cup a day [*].   
Coffee boosts energy and alertness, is a major source of antioxidants, and provides a host of health benefits [*]. This is great news for anyone who relies on coffee to start their mornings. But anyone who prefers to add cream and sugar to their coffee might wonder, are those health benefits still valid if you add creamer to your morning cup?
While coffee may be good for you, many popular creamers are probably not. It goes without saying that many of them contain added sugars or artificial sweeteners, due to their sweetness. What many people don’t realize is that most conventional coffee creamers also contain another unfortunate ingredient: vegetable oil.
Coffee is supposed to taste good and make you feel better. But if there's vegetable oil in your morning brew, you might be doing more harm than good. Read on to find out how and what to use instead. 
Why Are Vegetable Oils in Your Coffee Creamer?
Vegetable oils, also known as seed oils, are often added to creamers and non-dairy milks in an effort to make them creamier, more milk-like, and more shelf-stable. 
Unless you’re using half and half or heavy cream, your coffee creamer probably doesn’t contain any real dairy-based cream. Instead, coffee creamer manufacturers try to replicate the look and feel of dairy cream by adding oil to mimic dairy fat and corn syrup or other sweeteners to make up for the naturally sweet taste of milk.  
Some of the most common vegetable oils used to make packaged coffee creamers are soybean, canola, and sunflower oil. 
Vegetable oil-based coffee creamers tout a much longer shelf life than perishable dairy-based counterparts. However, the potential health effects of added vegetable oils may start to make a shorter shelf life feel like a price you’re willing to pay.
Are Vegetable Oils Bad For You?
Vegetable oils are not the same as veggies. While vegetables are fairly uncontroversial and considered good for you, vegetable oils are not. 
The problem with most vegetable oils is their sky-high omega-6 fatty acid content (linoleic acid), which is harmful when consumed in excess. Here are just a few of the health concerns that have been linked to excess linoleic acid consumption: 
Increased risk of chronic disease. Many chronic health conditions, including heart disease, obesity, insulin resistance, and diabetes are linked to diets high in omega-6 fats [*]. 
Oxidative stress. Linoleic acid promotes oxidative stress in the body and makes cell membranes more vulnerable to damage from free radicals [*,*].
Chronic inflammation. When consumed in high quantities, linoleic acid promotes inflammation in the body, which in turn is linked to autoimmune disease, cognitive decline, and chronic pain disorders [*].

How Much Vegetable Oil is in Coffee Creamer?
If you’re a fan of non-dairy and alternative creamers, vegetable oil might be the primary addition to your morning coffee.
Just one tablespoon of original coffee creamer from a popular brand contains one gram of fat from vegetable oil. Considering that the default amount of cream added to coffee at a chain like Dunkin Donuts is “3 [two tablespoon] pumps,” most creamer users are likely adding far more than one tablespoon to their morning brew.
Someone who drinks more than one coffee a day and adds 3-4 tablespoons of creamer to each cup could easily (and unknowingly) ingest a whole tablespoon or more of seed oil.
Even if you are someone who just adds a few tablespoons of creamer to their coffee, those few tablespoons every day could potentially contribute to inflammation and other health issues you could otherwise avoid, depending on other dietary and lifestyle factors.
What is The Healthiest Coffee Creamer?
Now that we’ve covered just how problematic most conventional coffee creamers are, you might be wondering if there are any alternatives available made without vegetable oils. 
Thankfully, the answer is yes!
When looking for healthier coffee creamer options, start by looking at those that contain real dairy if you can consume them. For example, Chobani recently introduced a line of sweet coffee creamers made with five or fewer ingredients — and seed oils are not one of them.   
Non-dairy creamer options made without vegetable oils include Elmhurst 1925 oat milk creamers, NutPods coconut and almond-based creamers, and a back-to-basics coconut milk creamer by So Delicious. 
Alternatives to Store-Bought Coffee Creamer
Of course, you don’t have to buy a coffee creamer to maximize the flavor and health benefits of your cup of coffee. Here are a few other ways to enjoy your coffee without risking unwanted additives.
Drink your coffee black. This option might not be right for everyone, but it’s worth trying. Consider investing in high-quality coffee beans and explore different coffee-making techniques to extract the most flavor. You might find that your cup doesn’t need anything else when it already tastes so good!
Heavy cream or half & half. The lusciousness of dairy cream is what all the coffee creamer brands are trying to replicate by using oil, so if it fits within your diet and values to include a dash of real dairy in your morning cup, you can sip without worry. 
Coconut milk or coconut cream. This simple plant-based addition will make your coffee naturally creamy and add a hint of tropical flavor from the coconut.
Cinnamon or other spices. Depending on why you like coffee creamer, you may be able to transition away from it by adding a simple spice to your coffee instead. Some people are happy with just a dash of cinnamon for a boost of warmth and subtle sweetness.
Protein powder. Your favorite protein powder might do the trick of flavoring your coffee and adding some creaminess with a dose of protein. Look for brands without processed fillers, vegetable oils, or sugar.
Cultured Oil. The rise of the keto diet popularized adding low linoleic acid fats like coconut oil, MCT oil, or butter to your coffee. This is also known as “Bulletproof” or keto coffee. Anecdotal reports of this keto coffee have found that it improves focus and delays morning cravings for breakfast. If you have Cultured Oil on hand, it works as a delicious fat source to add to your keto-approved coffee. Just add a tablespoon in place of the butter or coconut oil — it keeps the coffee low in linoleic acid, vegan friendly, and high in heart-healthy monounsaturated fats.

Cultured Oil Coffee
8 oz. Coffee
1 tbsp milk of choice
1 tbsp Cultured Oil
1 packet chocolate LMNT
Blend all ingredients in a blender until smooth and creamy.
Make your own creamer. When you make food at home, you are in charge of the ingredients. The recipes and flavor combinations are endless — from a simple vanilla creamer to your own blended pumpkin spice mixture. Try the below recipe for a delicious vanilla “latte” free from toxic vegetable oils:

Vanilla Creamer
2 cups milk or non-dairy milk of choice
1 tbsp pure maple syrup (optional)
1 tsp vanilla extract
Blend all ingredients in a blender until smooth. Store in the refrigerator for up to a week.

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Alternatives to store bought creamer and Cultured Oil Coffee




The Takeaway
You don’t have to give up creamy coffee if that’s the most satisfying way for you to harness the health benefits of the world’s most popular beverage. Most commercial coffee creamers are filled with hidden vegetable oils to increase their shelf life and replicate the creaminess of dairy fat, but veggie-oil creamers aren’t the only option. Some of the easiest alternatives are ones you can make at home with ingredients you probably already have on hand. Have your coffee, and enjoy it, too!


Why Are Vegetable Oils in My Coffee Creamer?

Are fried foods inherently unhealthy? You can make fried foods healthier and tastier with these top best oils for frying.

Best Oils for Frying: Pros, Cons, Which to Avoid

Avocado oil is one of the trendiest oils to hit the shelves in recent decades whose health halo may be blinding you from considering its environmental impact. 

Is Avocado Oil Good For You? The Science and History Behind the Hype

Article at a Glance
The nutritional value of avocado oil is not as potent as an avocado.
Is avocado oil’s purported smoke point of 520ºF too good to be true?
Upwards of 82% of avocado oils on the market today may be adulterated with cheaper, high-linoleic acid vegetable oils.
Avocado agriculture is responsible for deforestation, destruction of ecosystems, monoculture cropping, and increases in violence in Mexico. 

Introduction
The marketing for avocado oil makes it tempting to believe that it’s a miracle food. High in unsaturated fats, rich in antioxidants, and what seems like an unbeatable smoke point — it’s got to be good for you, right? Rising in popularity right beside avocado toast, it’s hard to believe that edible avocado oil was nothing more than an idea a mere 30 years ago.
Exploding in popularity doesn’t come without its consequences, though, especially when it comes to the environmental impact of keeping up with the appetite of a generation of avocado lovers. It turns out that you may want to think twice about paying a premium for the “green gold” in the name of health and sustainability. Read on to learn why.
What is Avocado Oil?
Avocado oil is produced by extracting the oil from the flesh of the avocado fruit.
Traditional avocado oil production began in the mid-20th century using almost-rotten avocados leftover from harvest and was exclusively used as a cosmetic ingredient unfit for human consumption [*]. Cosmetic avocado oil relies on high temperatures, harsh solvents, chemical bleaching, and refining to produce a stable end product from the degraded fruit, and very little nutritional value remains. 
Starting in the early 2000s, producers in New Zealand turned their attention to a product with more profit potential: “extra-virgin” avocado oil, produced without chemical extraction and with methods inspired by extra virgin olive oil [*]. This cold-pressed version of avocado oil promises to retain many of the characteristics of fresh avocado fruit (flavor, color, and antioxidant properties) that are lost when the oil is refined [*]. 
Because avocados do not fully ripen on the tree, the conditions they endure post-harvest can have a dramatic impact on the overall quality of the oil they produce. And since there aren’t currently standards to differentiate avocado oil of various qualities, it’s tough to tell which oils are better for you. 
Researchers have proposed a grading system to categorize avocado oils similarly to olive oils with extra virgin oils representing those of the highest quality. This system would consider factors like ripeness, degree of damage or rot, extraction techniques, and whether or not chemicals are used in the refining process [*]. But until this system is fully in place, it's impossible to know what quality oil you’re buying at the store.
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avocado oil pros and cons




Avocado Oil Nutrition 
Trader Joe’s points out in their marketing that it takes 10 pounds of avocados to produce one 16.9 oz bottle of oil [*]. Although it may be tempting to think that by using avocado oil, you’re reaping all the nutritional benefits of fresh avocados, that’s not exactly the case.
Avocados have been recognized as a high-fat fruit since ancient times and are sometimes referred to as "vegetable butter" or "butter pears," with the oil of the fruits deemed "green gold" [*]. The flesh of an avocado can contain up to 30% oil depending on its ripeness and season of harvest and also includes a relatively high amount of fiber (about 10 grams per cup of fresh avocado) and a smaller amount of protein (3 grams per cup) [*]. Along with their high fiber content, avocados are also known to provide an array of bioactive antioxidants, which have been studied to have an encouraging effect on human blood sugar stability [*,*,*]. 
Fresh avocados are plentiful in micronutrients as well, supplying ample amounts of vitamin C, vitamin E, vitamin K, B-vitamins, magnesium, copper, and potassium in every cup. However, these nutrients are lost in the extraction and processing of oil [*,*].
Avocado oil, on the other hand, is 100% fat. To produce it, all the fiber and protein is separated from the oil, seed, and skin [*]. The majority of the antioxidant and bioactive compounds in avocados are fat-soluble, meaning that with mechanical extraction (without high temperatures and chemical solvents), the tocopherols, chlorophylls, and carotenoids (like lutein) do end up in the final edible oil product as long as it isn't harshly refined. However, the quality and origin of the fruit used to make the oil matter as well [*,*,*]. 
Avocado Oil Fatty Acid Makeup
Avocado oil is pressed from the flesh of the fruit, not the seed or the skin, and is therefore not necessarily considered a “seed oil,” like other vegetable oils (grapeseed, canola, soybean, etc.) [*]. 
The fatty acid composition of avocado oil depends on the fatty acid composition of the flesh of the avocado fruit. As avocados grow and mature, their fatty acid composition changes, favoring an increase in monounsaturated fat — from 30% to about 50%, and a decrease in polyunsaturated linoleic acid — down from 60% to about 12% on average over the course of four months [*]. Part of what makes cold-pressed avocado oil so appealing to health experts is its abundance of monounsaturated fat , which promises health benefits comparable to olive oil [*]. 
Other fatty acids in avocado remain relatively stable across the growth and maturing process. Palmitic acid (a saturated fatty acid) is the second-most abundant fatty acid in avocado and avocado oil, respectively, with concentrations ranging from ~10-28% [*,*].
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Avocado oil fatty acid makeup




Because the linoleic acid content of avocado oil varies so much across its stages of maturity and region of production, it is possible to wind up with a product that has upwards of 20% linoleic acid, which is roughly the same as canola oil [*,*]. 
This becomes problematic when you consider that linoleic acid is one of the most abundant fatty acids in the food supply today, is exponentially increasing in prevalence, and has been implicated in a wide array of health issues across the globe [*,*,*,*,*,*,*,*]. 
While avocado oil is still preferable to use as a cooking oil compared to other vegetable oils like soybean or safflower in terms of its generally lower linoleic acid content, the profusion of vegetable oils in our food supply means that every gram counts — especially when not in whole food form where the relative concentration of linoleic acid is lower, and some of the naturally-occurring fibers may help temper fatty acid absorption [*]. 
Avocado Oil Smoke Point
One of avocado oil’s biggest selling points, and most dramatic point of differentiation between olive oil, is its higher smoke point. 
The smoke point of any oil is the point at which fatty acids start to break down and produce oxidized byproducts and free radicals [*]. Oils smoke when they get too hot, an experience you may be familiar with if you’ve left your pan unattended for too long at the stovetop. 
While you probably cook at temperatures ranging from 300-400 degrees Fahrenheit when cooking using medium heat on a stovetop or deep frying, it’s possible to reach temperatures as high as 600 degrees when searing meat or sautéeing veggies [*,*]. 
Many avocado oils claim an outrageously high smoke point of 520 degrees, making them appealing for chefs and home cooks who don't want to worry about unwanted oxidized byproducts or off flavors in their dishes. This is a far cry from extra virgin olive oil,  which smokes at the low temperatures of 325-375 degrees Fahrenheit.
But according to the scientific literature, the highest cited smoke point for avocado oil is 482 degrees Fahrenheit [*,*,*]. In order to have a smoke point of 520 degrees Fahrenheit, an oil would have to have a free fatty acid concentration of almost zero, which is usually not possible in commercial practice. And it’s especially not true for extra virgin avocado oils, which are unrefined and less shelf stable [*]. Chosen Foods points out that virgin avocado oil will smoke at 350-375 degrees, which is very similar to olive oil [*].
Is Avocado Oil Healthy?
Avocado oil has the potential to contribute positive benefits to overall health through high concentrations of unsaturated fatty acids, polyphenols, and antioxidants. It's also been studied to improve health outcomes in experimental settings [*,*]. However, life exists outside the lab, and the true health effects of singular foods are almost impossible to isolate.
For one thing, it’s impossible to completely avoid potentially harmful linoleic acid in avocado oil, which has been connected in literature to health issues from diabetes, to osteoarthritis, autoimmune diseases and more [*,*,*,*,*,*,*]. Depending on the overall linoleic acid concentration in the rest of your diet, avocado oil may tip the scales towards an unfavorable ratio of linoleic acid, which could be avoided by replacing avocado oil with a lower-linoleic acid cooking oil like Cultured Oil.
Then there’s the issue of avocado oil adulteration and mislabeling. A recent study from UC Davis — the first to look into avocado oil adulteration — found that upwards of 82% of avocado oil samples purchased online and in store were rancid or mixed with other oils like soybean, safflower, or sunflower oil [*]. Shockingly, the study found that in three cases, bottles labeled “pure” or “extra virgin” avocado oil contained almost 100% soybean oil — a much cheaper oil with a far inferior nutritional profile compared to avocado oil [*].
Professor Selina Wang, one of the lead authors in this study, presented at the 2022 Future of Fat summit and highlighted the adulteration of avocado oil and other high-value oils in depth.

Whether or not avocado oil is healthy for you will likely depend on the rest of your diet and lifestyle overall, and whether the bottle of oil you’re using is even avocado oil at all.
Avocado Oil Taste 
Tastewise, unrefined (virgin and extra virgin) avocado oils retain the flavor of fresh avocados, which experts often describe as “mushroomy,” or “rich and nutty” [*]. The more refined and processed the oil is, the more neutral it will taste — unfortunately, at the expense of its nutritional benefits. 
To highlight the flavor of extra virgin avocado oil, culinary pros recommend reserving its use for drizzling and finishing, similar to how they recommend using olive oil, while they recommend refined avocado oil for cooking applications [*].
It’s important to consider the tradeoffs here. While unrefined, extra virgin olive oil retains the most nutritional benefit, it offers the least versatility in terms of flavor and culinary application. Refined avocado oil, on the other hand, is more neutral in flavor and suitable for high-heat cooking, but is produced using a harsh chemical process that reduces the antioxidant content of the final product [*]. 
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refined vs unrefined avocado oil




Avocado Oil and Sustainability
To understand the impact of avocado oil on the environment, we need to take a critical look at avocado agriculture as it exists today. Avocado oil is generally produced from “reject-grade” avocados that are unsuitable for export as whole fruit. In other words, they might have deformities or imperfections that are unappealing to customers [*,*]. 
This production model increases profitability for farmers who may not have otherwise been able to sell the "rejected" fruits and increases yield efficiency from a grower's perspective. However, these two "silver linings" may not be enough to rescue avocado oil from its overall hefty impact on farm workers and the environment. 
As avocados and avocado oil have skyrocketed in popularity in countries like the U.S., pressure to cultivate and export the profitable avocado has threatened to turn avocado agriculture into something that looks and feels all too similar to the now infamous palm oil industry in Indonesia. 
To keep up with rising avocado demand, existing forests in Central and South America are being cleared at an alarming rate to make way for the water-intensive monocrop, threatening existing biodiversity and straining the ability of our planet to offset greenhouse gas emissions [*]. 
The vast majority of avocados grown are of the Hass variety, which have thick skins and are easy to transport [*]. Unfortunately, relying on a single variety of avocado to supply the world’s cravings increases the risk that a disease outbreak could be catastrophic to the supply chain. 
Not to mention, monoculture like this is notorious for depleting soil fertility, threatening plant growth long term, and leading to the overuse of chemical fertilizers and pesticides [*].
Mexico is currently the leading producer of avocados globally, and working conditions for farmers here are increasingly horrific [*]. Mexican cartels have turned their attention to avocado agriculture for profit, and have been seizing farms and burning protected woodlands to plan their own groves of avocado trees, violently contributing to increasing homicide rates and climate change [*,*]. 
Avocado trees are temperamental plants that are sensitive to climate shifts and require irrigation in order to produce a reliable yield. In Mexico alone, it’s estimated that around 9.5 billion liters of water are used in irrigation daily for growing avocados, equivalent to 3,800 Olympic pools [*,*]. 
Up to 320 liters of water are needed to produce one avocado alone in particularly dry climates like Chile [*]. All of this irrigation places extreme pressure on existing aquifers in Mexico, and has opened up subsoil caverns experts believe are leading to increases in seismic movements (small earthquakes) in avocado-producing regions [*]. 
While cold-pressed avocado oil is more nutrient dense, it also produces a vast amount of hard-to-rescue waste from the unused seeds, skins, and fibers that are leftover after the oil is extracted. Mechanical extraction techniques used to produce extra virgin avocado oils are relatively inefficient compared to traditional solvent extraction methods, with only 30-80% of the oil recovered in mechanical and centrifugation systems compared to 60-90% in solvent systems [*]. 
Let’s say avocados are, on-average, 14% fat. For the 10 pounds of avocados required to produce a single bottle of Trader Joe’s avocado oil [*], 1.4 pounds are fat. Of this total amount of available fat, only 30-80% is extracted, leaving 8.9 to 9.6 pounds of waste behind that is most likely siphoned off for use in factory farm animal feed [*].
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Waste from avocado oil




The Takeaway
Avocado agriculture needs an intervention. The current practices of deforestation and monoculture farming are unsustainable and threatening to the future of both the supply chain and our planet. What’s more, avocado oil production contributes to a waste stream that fuels our reliance on factory farms for animal meat.
While on the surface, avocado oil appears to be a decent nutritional alternative to other vegetable oils high in unfavorable fatty acids, it runs a high risk of being diluted with cheap vegetable oils due to surging demand and lack of regulation. While avocado companies will tempt you with high smoke point promises, unrefined and cold-pressed avocado oil with the most nutritional benefit does not deliver this. 
If you want to harness the health benefits of avocado, you’re better off sticking to the whole fruit which also provides some fiber and an array of vitamins and minerals along with the healthy fats, and leave the oil to us.


Fats are an important source of energy in your diet. The key is to zero in on wholesome, nutritious fat sources that match your dietary needs and priorities.

Healthy Oils and Fats: What to Use and What to Avoid 

The Ultimate Guide to Healthy Oils and Fats: 40+ Options Compared

The launch of Zero Acre oil marks our first step toward displacing vegetable oils. There no longer needs to be a tradeoff between health, sustainability, and culinary performance.

The Purpose and Plan Behind Zero Acre Oil

Zero Acre oil is the cooking oil the world's been waiting for. It’s low in linoleic acid, high in healthy fats, and can withstand high-heat cooking.

Zero Acre Oil Health Report

To understand how the magic of fermentation is used to produce bread, beer, cheese, and Zero Acre oil, it's helpful to first understand what fermentation is.

How Zero Acre Oil is Made

Highlights
Fermentation has been used for thousands of years to transform one type of food into another — it’s the oldest culinary art after fire.
Today, an estimated one-third of all foods we eat are fermented.
Just as there are microbial cultures that make bread, beer, cheese, yogurt, and kombucha, there are also cultures that make oil.
Fermentation can be used not only to create some of the healthiest and most delicious foods on the planet but also to make them more sustainable. 

Introduction
Humans have used the culinary art of fermentation for thousands of years to transform one type of food into another. In fact, fermentation is the oldest culinary tradition after fire. By marrying food with microorganisms, fermentation is what makes some of our favorite foods and drinks possible, including bread, beer, cheese, yogurt, wine, kombucha, sauerkraut, kimchi, pickles, coffee, and even chocolate.
Fermentation is also the process that makes Cultured Oil possible. 
To understand how the magic of fermentation is used to produce bread, beer, cheese, and Cultured Oil, it's helpful to first understand what fermentation is.
What is Fermentation?
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Cultures Create Our Favorite Foods




Fermentation describes the process of microbial communities, or "cultures," converting natural sugars like those found in wheat, barley, milk, and grapes into entirely new foods like bread, beer, yogurt, and wine. The microorganisms that make up a culture include bacteria, microalgae, yeast, and other fungi.
Fermentation is a natural process that humans have harnessed for millennia to create a number of the foods and drinks we love today.
Let’s look at a few examples.
Bread
Sourdough is one of the oldest forms of grain fermentation, wherein live cultures transform the sugars in wheat flour into carbon dioxide gas. The carbon dioxide causes the bread to rise, and chains of gluten (a wheat protein) hold the gas in, creating those tiny holes that form sourdough's airy texture. Other microorganisms in the culture also feed on the wheat sugars to produce lactic acid — putting the "sour" into sourdough.
Sourdough cultures, called “starters” or “starter cultures,” are so prized for their unique microbial cultures that they’re often kept alive to use over and over in different batches of bread and are even passed down between family members.
Beer
From the lightest lager to the funkiest sour, every beer is fermented, and every fermentation starts with a microbial culture. In the case of beer, microorganisms feed on the sugars in malted barley — a grain that looks a lot like wheat — and convert (ferment) those sugars into alcohol and carbon dioxide. 
The alcohol, of course, is the main attraction of beer, and the carbon dioxide gas gives beer its subtle carbonation.
Before fermentation, hops (flowers of the hop plant and a member of the hemp family) are added to the malted barley. Hops contain acids and oils that give beer its bitterness, aroma, and distinctive flavor.
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How beer is made




Cheese
Like many fermented foods, cheese was created out of a necessity to preserve milk for long periods of time before the advent of refrigeration. 
Unlike bread and beer, which are products of fermented plant sugars, cheese is a product of fermented animal sugars — those naturally present in the milk of cows, goats, and sheep.
In the cheesemaking process, live cultures ferment milk sugars (lactose) to produce lactic acid. The longer the fermentation, the less sugar remains. For instance, soft cheeses like mozzarella and brie result from relatively short fermentation periods of only a few days and still contain unfermented lactose. 
Many hard cheeses, on the other hand, ferment for months. During that time, microorganisms in the cheese continue to ferment the milk sugars, and by the time a hard cheese like cheddar or Parmesan is ready to eat, there’s hardly any lactose remaining at all.
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How cheese is made




Yogurt
Yogurt is another popular dairy product made possible by fermentation, and the basic process of making yogurt hasn’t changed much in 10,000 years. 
To make yogurt, a starter culture is added to milk, and after a few hours or days, microorganisms in the culture ferment the milk sugar to form lactic acid, which gives yogurt its signature tang. Once the fermenting milk becomes sufficiently acidic, casein proteins begin to clump together, thickening the now tangy milk into a substance we call yogurt.
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How Yogurt is Made




Kombucha, Wine, Sauerkraut, Kimchi, Pickles, Tempeh, Ketchup, Coffee, Chocolate, and Cows…
Bread, beer, cheese, and yogurt are just the tip of the fermentation iceberg. Hundreds of other foods have fermentation to thank for their unique properties.
Fermentation has been used since antiquity to create desirable flavors, naturally preserve foods, and transform sugary plants into prized health foods like kombucha, sauerkraut, kimchi, and dark chocolate.
Kombucha, for example, is the result of mixing sugar, black tea, and a starter culture, also known as a SCOBY (Symbiotic Culture Of Bacteria and Yeast). After a couple of weeks, the culture ferments nearly all of the sugar into acetic acid (vinegar), a tiny amount of alcohol, and carbon dioxide to create a slightly acidic, sweet, and bubbly beverage.
Fermentation is also the secret ingredient behind one of the world’s most beloved foods: chocolate. In one of the first steps in chocolate making, microorganisms ferment and transform bitter, otherwise tasteless cacao seeds into the rich flavors we associate with chocolate [*].
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How Chocolate is Made

Mammals even have fermentation to thank for the ability to transform certain sugars, carbohydrates, and fibers into digestible nutrients.
When ruminant animals such as cows, goats, and sheep consume plants (typically grasses), the microbial cultures in their guts (aka, the gut microbiome) break down the plant sugars and fibers via fermentation. 
So, fermentation is not only responsible for the culturing of milk into yogurt, cheese, and other fermented dairy products; it's also the first step in transforming grass into what eventually becomes milk.
Even closer to home, fermentation in our bodies is the reason that fiber is typically considered an important part of a healthy diet. Microorganisms in the human digestive tract ferment dietary fiber into a variety of outputs, including short-chain fatty acids that nourish our guts and have been associated with a number of health benefits, from immune function to mental health.
Cultured Oil
Just as there are microbial cultures that make bread, beer, cheese, yogurt, and kombucha, there are also cultures that make oil.
Instead of producing the carbon dioxide that leavens bread and carbonates beer, or the lactic acid that gives sourdough and yogurt their distinctive tang, an oil culture ferments natural sugars into healthy fats.
Ten thousand years ago, there wasn’t a name for the thick, tangy culture of milk we now call yogurt or the alcoholic byproduct of fermented barley and hops we now call beer. Similarly, until now, there wasn’t a name to describe the product of a fermented oil culture, so we came up with the most straightforward name we could think of: Cultured Oil.
Just like our other favorite fermented foods, Cultured Oil is made by feeding natural sugars to a culture and letting the magic happen. Here’s how it works:
It all starts with an oil culture (a community of microorganisms cultivated specifically for making healthy fats).
Next, the culture is fed sugar from non-GMO, perennial sugarcane.
Over the course of a few days, microorganisms in the culture convert (or ferment) this sugar into oils or fats. Some oil cultures produce more liquid oils, while others produce more solid fats.
To harvest, the culture is pressed and the oil is released.
Finally, the pressed oil is separated and filtered, resulting in Cultured Oil.

While the first food fermentations thousands of years ago were probably accidental — one of our ancient ancestors leaving wet honey out until it produced alcoholic mead, or leaving grapes and water in a bucket until it created wine — as time has progressed, fermentation has become more and more intentional. 
Today, we can harness the magic of fermentation to not only create some of the healthiest and most delicious foods on the planet, but also to make them more sustainable. 
For instance, Cultured Oil boasts even more heart-healthy monounsaturated fats than olive oil, and is low in inflammatory omega-6 linoleic acid. And by replacing just 5% of destructive vegetable oil with Cultured Oil in the U.S. alone, we would:
Save 3.1 million acres of land every year
Save 56.9 billion gallons of fresh water every year
Avoid 3.6 million tons of CO2 emissions every year
Preserve 5.1 billion square feet of biodiverse rainforest every year

Fermentation dates back well over 10,000 years. Today, an estimated one-third of all foods we eat are fermented [*], and populations around the globe rely on the microbial cultures that make fermentation possible. It’s no coincidence that the word “culture,” used to describe “the manifestations of human intellectual achievement regarded collectively,” is the same word used to describe communities of microorganisms that give us some of our favorite foods.
Like a company culture, organizational culture, or societal culture, the cultures that enable fermentation bring us together through breaking bread, cheers-ing beers, fondue-ing cheese, sharing chocolates, and now, through drizzling, sizzling, dressing, and searing our favorite foods with Cultured Oil.
Watch our video to learn more about how Cultured Oil is made.



Sourdough Bread



Fermentation 101: How Zero Acre oil is Made

Linoleic acid is an omega-6 fatty acid required for health in small amounts. Most people consume too much, which is linked with inflammation, obesity, and more.

What Is Linoleic Acid? Facts, Health Effects, and How to Avoid It

Olive oil needs no introduction, but perhaps, it’s time to rethink the role of olive oil in your diet and how its production impacts the environment.

Olive Oil: Good for You or Too Good to be True?

Article at a Glance 
After years of hearing about the health benefits of olive oil, is it time to rethink its role in your diet and how olive oil production affects the environment?
Although olive oil is known for containing healthy monounsaturated fats, its inflammatory omega-6 fat content can reach levels as high as 27%.
If any heat or chemical treatment is used to extract or refine olive oil, it is no longer considered “virgin” and cannot legally be labeled as such.
Many olive oils are old, oxidized, and are even adulterated with damaging seed oils like soy and canola oil. 

Introduction
Olive oil probably feels like one of those foods that needs no introduction. If you’re in the U.S., Canada, or Europe, you’re likely familiar with olive oil thanks to the buzz around the benefits of the Mediterranean diet, which features olive oil as its shining star. Indeed, olive oil has been a cornerstone of Mediterranean culture for thousands of years, though not always at the center of its diet. 
Once an exclusive symbol of wealth reserved for only the most noble, today, olive oil is as commonplace in the global supermarket as butter. But after years of hearing about the health benefits of olive oil, is it time to rethink its role in your diet and how olive oil production affects the environment? Read on for the full story.  
What is Olive Oil?
Olive oil is harvested from olive fruits, grown from olive trees concentrated mainly in Greece and Italy, though not exclusively.
Unlike many other culinary seed oils like canola or soybean, olive oil does not require chemical solvents to harvest. Instead, traditional virgin olive oil production relies on high-pressure pressing and centrifugation to draw out the oil from the fleshy fruit — the benefit of which is that many of the nutrients and active compounds within the olive remain undamaged and make it to the final oil product. 
These traditional methods are what most manufacturers use to make "virgin" and "extra virgin" olive oils. However, if any heat or chemical treatment is used to extract or refine the oil, it is no longer considered virgin and cannot legally be labeled as such. 
Olive Oil Nutrition
You likely think of olive oil as one of the healthier fats available. But is olive oil really the nutrition powerhouse magazines and cookbooks make it out to be? 
Like all other household oils, olive oil is 100% fat — providing 9 Calories per gram, and about 120 Calories per tablespoon — or 240 Calories per two tablespoon “glug” most commonly used in cooking. Compare that to fresh whole olives, which contribute 6 kilocalories per olive, and also contain some fiber. For context, you’d have to eat 22 olives to get the total amount of fat in just one tablespoon of olive oil.
Olive oil rose to fame in recent decades as our collective attention turned to fighting heart disease by distancing ourselves from saturated fats, and we replaced butter and lard with oils that remained liquid at room temperature (a feature of most unsaturated fats). 
But the conversation doesn’t end there. 
All fat molecules — both saturated and unsaturated — are made up of various combinations of three different fatty acids. It turns out that the type and combination of these different fatty acids can make a huge difference in how the body uses and processes each fat. 
For one thing, emerging evidence reveals that linoleic acid, the most prominent unsaturated fatty acid in seed oils like soybean and safflower, plays a role in increasing the risk for heart disease by oxidizing LDL cholesterol particles. Meanwhile other unsaturated fats — namely monounsaturated fats — are widely thought to have the opposite effect on our overall heart health [*,*,*].
We’ll talk more about the specific fatty acid makeup of olive oil in a bit, but suffice it to say that answering the question of whether or not olive oil is a healthy fat is a bit more complicated than saturated vs. unsaturated fat politics. 
Another primary reason extra virgin olive oil has been touted as a superfood is the presence of polyphenols, plant-derived antioxidant molecules that occur naturally in olives (and many other plant foods). Polyphenols have been shown to provide a range of positive health effects when consumed — from reduced cancer risk, to better brain health and lower inflammation [*]. 
It’s worth emphasizing that these polyphenol benefits are unique to olive oil that has not been refined chemically or damaged by processing. Storage and shelf life are also relevant when it comes to polyphenol activity and antioxidant capacity, and olive oil is not immune to oxidation and rancidity. 
Light, heat, and time can take a bottle of high-quality extra virgin olive oil from brimming with antioxidants to devoid of any polyphenol benefit, so it's crucial to not only find the highest quality extra virgin olive oil but also to use what you have quickly and store it in a cool, dark, dry place [*].
Olive Oil Fatty Acid Makeup
When it comes to the specifics of olive oil’s fat profile, monounsaturated fat is the most abundant, ranging from 55-85% of the total fat content [*]. Monounsaturated fat is responsible for many of the well-touted health benefits marketed on bottles of olive oil and by proponents of the Mediterranean diet — from reducing inflammation to preventing cancer [*,*]. 
But monounsaturated fat isn’t the only type of fat in olive oil. Linoleic acid, the omega-6 fatty acid linked to some of the most common health issues associated with inflammation, can range in prevalence from 3-27%, depending on the variety [*,*].
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linoleic acid content of liquid oils




The fatty acid makeup of olive oil depends on factors related to where it is cultivated, like latitude, climate, and variety of olive used. Olive oils with the highest percentage of monounsaturated fat tend to be from the Mediterranean regions, while Tunisian olive oils are higher in linoleic and palmitic acids, for example [*]. 
As a consumer, it’s difficult to know what the exact fatty acid ratios are in the bottle you pick up from your local grocer. This is especially problematic for the more affordable olive oil “blends” that may tout the health benefits exclusive to monounsaturated fat, yet may be serving up more linoleic acid, and its associated health risks.
Linoleic acid is exponentially increasing in prevalence in the standard western diet, thanks to its abundance in cheap oils like soybean and safflower, which are now used in everything from salad dressings, to crackers, to granola bars, and more [*]. 
An increasing array of studies have suggested that excessive consumption of linoleic acid may be partly to blame for a whole host of health issues — from diabetes, osteoarthritis, dementia, irritable bowel syndrome, asthma, autoimmune diseases, and rising obesity rates across the globe [*,*,*,*,*,*,*].
One randomized controlled study in Asian Indian males with non-alcoholic fatty liver disease found that replacing high-linoleic acid soybean/safflower oil with lower-linoleic acid olive oil in the diet led to a significant decrease in weight and BMI after 6 months, as well as a significant decrease in fasting insulin [*].
In another randomized controlled trial, 41 women with excess body fat were given a daily high-fat meal that contained either high-linoleic soybean oil or lower-linoleic olive oil. After 9 weeks, body fat loss was 80% greater in the group that consumed less linoleic acid [*].  
While this is certainly encouraging news for olive oil, we’re left to wonder whether even more beneficial outcomes are to be had by increasing the consumption of oils with even less linoleic acid than olive oil.

Olive Oil Adulteration
As previously mentioned, the quality, and associated health benefits, of olive oil has a lot to do with where it’s grown and how it’s produced. Mediterranean olive oils, particularly Italian and Greek, are some that have been shown to have lower amounts of linoleic acid, and assumedly more significant health benefits.
Unfortunately, due to increasing demand and reduced outputs in these regions, the risk of olive oil adulteration is real. Investigative journalist Tom Mueller pointed out in a recently published deep-dive that “faking” olive oil is surprisingly easy, and up to 75-80% of Extra Virgin Olive Oils in the U.S. may be fraudulent [*]. 
Fraudulent or adulterated oils are considered non-virgin olive oils that are packaged and sold as Extra Virgin, or where the country of origin labeling is counterfeited. As recently as 2020, the American Botanical Council of the U.S. found that adulteration of olive oil is still rampant thanks to low availability of high-quality olive oil in the midst of raging demand [*].
While not necessarily "fraudulent," olive oil blends are also increasingly common — particularly in the food industry, where there is increased pressure to keep costs as low as possible [*]. 
Because there is not a standard definition of what makes an olive oil “blend” you could be served anything from a blend that’s 50% olive oil, to a blend that’s only 10% olive oil mixed with high-linoleic soybean, canola, safflower or grapeseed oil — all while being led to believe you’re getting the real deal [*]. 
Olive Oil Smoke Point 
What about olive oil’s culinary versatility?
If you’re unfamiliar with oil smoke points, your kitchen smoke alarm may quickly familiarize you. You’ve likely encountered the concept of a smoke point at one time or another while learning to cook, and realized that there is such a thing as letting your pan get too hot. Most people will cook at temperatures ranging from 300-400 degrees Fahrenheit when cooking using medium heat on a stovetop [*].
Oils will start to break down and smoke at different temperatures, depending on the stability and heat tolerance of the oil — two factors largely determined by fatty acid content. Once an oil starts to smoke, both flavor and nutritional quality are past the point of degradation [*].
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The Smoke Point of Cooking Oils




The bad news? Olive oil has one of the lowest smoke points of most readily-available cooking oils [*], which is why most culinary advice suggests that olive oil be reserved for cold or room-temperature applications like dressings and finishing, which will help preserve all of the potential nutritional benefits and decrease the accumulation of oxidized byproducts in your dish.
Speaking of oxidation, there’s evidence that oxidative stability is perhaps even more important than smoke point when it comes to the healthfulness of cooking with different oils.
Oxidation refers to the biochemical process where molecules like fatty acids lose an electron and become more unstable and unpredictable in their environment as “free radicals.” In your body, this leads to cellular damage, increased risk for DNA alterations, and other inflammatory illnesses [*].
Compared to monounsaturated fats, polyunsaturated fats like the Omega-6 linoleic acid are much more likely to oxidize and create free radicals, especially when used in applications like deep frying (where you are most likely to encounter them in a restaurant setting) [*].
While the high monounsaturated fat content and polyphenol antioxidants in olive oil help protect it from oxidation, olive oil's moderate linoleic acid content means it is still somewhat oxidatively unstable compared to low linoleic fats, and is likely to form free radicals if used haphazardly in cooking at high temperatures.
Olive Oil Taste
Tastewise, olive oil is widely known for its unique and grassy flavor attributed to the array of volatile components that correlate with its polyphenol content [*]. 
While this may be an appealing characteristic if you’re looking to highlight olive oil’s delicate aroma, it also makes for a less versatile oil when a more neutral flavor may be desired, like home-made mayo or in baked goods.
What’s more, olive oil’s aromatic compounds are unstable and likely to degrade via oxidation, leading to an increased risk for off-flavors if stored improperly [*]. Here is the gap that many seed oils, unfortunately, seek to fill — serving as neutral cooking oils with higher smoke points yet contributing excessive levels of linoleic acid in your diet.
Olive Oil Sustainability
Where olive oil edges out other oils in terms of nutritional prowess, it definitely falls to the back of the pack in terms of environmental impact. 
Like coconut, palm, and palm kernel oil, olive oil is grown by planting trees that have to fully mature before they can produce useful fruit [*]. A massive amount of total inputs are required to cultivate these trees, which places a huge burden on the surrounding environment. Compared to palm oil, olive oil’s production volume is relatively small but requires at least 7.25 fold more land resources per ton of oil [*].
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Land use per tonne of vegetable oil

One of these land resources is water. The water footprint of olive oil is immense in comparison to other vegetable oils, second only to sesame oil [*]. Per ton of final product, olive oil requires 112% more water than shelled almonds which are notorious for water greed in the agriculture world [*]. 
Because olives are at most 20% fat, and production is done using inefficient pressure and centrifugation methods, extracting oil from them contributes to a large amount of waste that experts are still trying to determine the best way to use [*]. Every ton of olive oil produces four tons of waste that is most often used as animal feed, contributing to the continuation of unsustainable forms of factory farm animal agriculture [*].
Beyond inputs, olive oil threatens surrounding plant and animal species. In fact, olive oil threatens more species per ton of oil produced than any other vegetable oil, aside from coconut oil [*]. 

For example, the traditional nocturnal harvesting of olives in Spanish Andalucia is responsible for killing 2.6 million nesting birds annually — a far cry from the pretty picture oil manufacturers paint for us on their colorful and nostalgic packaging [*].
All told, olive oil production leaves a larger carbon footprint than other oils — emitting more than 4.5x the greenhouse gasses per kilogram compared to peanut oil [*]. 
Upwards of 24 lbs of olives (roughly 5,000 whole olives) are required to produce one singular liter of high-quality extra virgin olive oil [*]. With this yield, a mature olive tree can only produce a maximum of three or four liters of oil per year [*].
This is not sustainable.
Is Olive Oil a Seed Oil?
No — olive oil is considered a fruit oil or vegetable oil because it’s harvested from the fleshy fruit of the olive. Typically, the pits or “seeds” of olives are removed before the oil is harvested in order to keep the oil pure and of high quality. 
While all seed oils are considered vegetable oils, not all vegetable oils are derived from seeds and, therefore, not categorized as seed oils. Still, some olive oil varieties can contain over 20% linoleic acid — about the level of linoleic acid found in canola oil [*]. This is particularly concerning in the context of modern diets which already contain unprecedented levels of linoleic acid due to the widespread use of seed oils in restaurants and packaged foods.
But Haven’t We Been Eating Olive Oil for Thousands of Years?
While olive oil has indeed been produced for thousands of years as a staple product of ancient civilizations where olive trees originate, historians agree that this olive oil was likely primarily used for lamps, as well as for hair, skin, and medicinal use — and explicitly not used for common consumption [*].
A quote attributed to Socrates illustrates this point (bolding added) [*]: 
“I may instance olive oil, which is mischievous to all plants, and generally most injurious to the hair of every animal with the exception of man, but beneficial to human hair and to the human body generally; and even in this application (so various and changeable is the nature of the benefit), that which is the greatest good to the outward parts of a man, is a very great evil to his inward parts: and for this reason physicians always forbid their patients the use of [olive] oil in their food, except in very small quantities, just enough to extinguish the disagreeable sensation of smell in meats and sauces.”
Even though olive oil was not used for common culinary purposes until much more recently, with a resurgence during the renaissance of the 13th and 14th centuries AD, it was certainly highly valued in ancient Mediterranean society.
In fact, olive oil was used as the original fuel for the torch of the Greek Olympic games, and it’s believed that athletes massaged themselves in olive oil before competition to make it harder for opponents to grab them [*]. 
The Takeaway
Compared to cheaper and more widely available seed oils, high-quality, cold-pressed extra virgin olive oil is overall one of the healthiest available options you can find on store shelves today — if you can trust that it’s not counterfeit, isn’t a seed/olive oil blend, has not been left to oxidize in the light or heat, and isn’t improperly used to cook at high temperatures. 
Health and nutrition aside, olive oil is far from the best option from a sustainability standpoint. With so many inputs required to produce a single bottle, we’re putting our planet at risk by prioritizing it as our go-to cooking oil.
It’s time for a real solution. By harnessing the power of fermentation, we’re introducing an oil that provides all the health benefits of the highest-quality olive oil without concern that you’re unwittingly consuming a risky ratio of fatty acids or that your bottle is filled with adulterated, cheaper oils. Each bottle of Cultured Oil is linked to a single origin of production, and we invite you to scan the QR code on the bottle to look up its unique fatty acid composition. 
Finally, you’ll be able to prioritize your personal health without sacrificing the health of the planet. 


Replacing vegetable oils in your recipes is easy. They’re really nothing special when it comes to cooking, and they’re also linked to health and environmental issues.

Vegetable Oil Substitutes

Vegetable Oil Substitutes: Here’s What You Can Use Instead

Seed oils never underwent safety testing for premarket approval. Here, we examine the disturbing toxicity and safety data that have come to light recently.

Are Seed Oils Toxic? The Latest Research Suggests Yes

Seed oils are a rich source of linoleic acid, an omega-6 fatty acid linked to heart disease, diabetes, autoimmunity, neurological disease, and more.

Seed Oils to Avoid 

What Are Seed Oils And Should You Avoid Them?

Zero Acre Farms is on a mission to remove destructive vegetable oils from the food system. Learn how vegetable oils are at the center of disease and environmental destruction, and how we plan to change that using the ancient art of fermentation.