Seed oils, mainly polyunsaturated fats, are popular for cooking due to their versatility, high smoke point, and affordability. These oils, derived from soybeans, sunflowers, and canola seeds, have become staples in kitchens worldwide. However, seed oils face growing criticism, with some advocating for cooking with saturated fats such as butter, lard, and tallow.
Saturated fats are primarily found in animal-based products like poultry, beef, full-fat dairy, and tropical oils like coconut and palm oil. Which option is the lesser evil: seed oils or saturated fats?
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Cancer and Seed Oils
According to human biologist Gary Brecka, creating a biome inhospitable to cancer involves eliminating harmful substances such as pesticides, herbicides, glyphosate, and insecticides, which can disrupt cellular health, from our diets. Since many processed foods are believed to contain these toxins, Brecka urges eating whole, natural foods.
We can create an enabling environment that’s hospitable for cancer [or] inhospitable environment to cancer.
—Gary Brecka
Brecka advises cutting seed oils from your diet, citing their unhealthy production processes. He references carnivore diet specialist Dr. Paul Saladino’s research, explaining that commercial production of seed oils, like canola oil, involves pressing the plants to extract a thick, gummy oil.
This oil is chemically de-gummed with hexane, a known neurotoxin. It is then heated to 405°F, turning it rancid, and deodorized using sodium hydroxide, a carcinogenic compound. Some seed oils are bleached before being bottled and sold.
Given these harmful processes, Brecka urges avoiding seed oils, though he acknowledges that doing so can be challenging. He believes dietary changes away from seed oils can better protect cellular health.
What Human Randomized Control Trials Show
Dr. Layne Norton responded with sarcasm: people aren’t falling ill due to smoking, excessive alcohol consumption, or overwhelming stress; further joking that poor health isn’t caused by consuming an average of 3,500 calories daily or neglecting physical activity. “No, it’s sapphire, sunflower, and lapse oil,” Dr. Norton said.
Dr. Norton claims Brecka fabricated much of his information but agrees that prioritizing natural, whole foods is the generally better choice.
“Eating whole fruits, vegetables, and lean meats is a great place to start any diet,” Dr. Norton acknowledged. “Processing doesn’t do some evil thing to food that makes it carcinogenic, but because processing causes it to have energy density, making it calorie dense, not satiating, and easy to eat way too much of.”
Obesity is a significant risk factor for cardiovascular disease, cancer, and overall mortality. (1) Brecka’s views on using hexane and sodium hydroxide in processing seed oils, “Sounds scary, and this is how I know this person [Gary Brecka] has never taken basic organic chemistry class,” Dr. Norton refuted.
Although toxic chemicals are often used in manufacturing processes, Dr. Norton argues that their presence in the final product is what truly matters. Chemicals like hexane, sodium hydroxide, and bleach can be effectively removed through distillation and separation, which are fundamental principles of organic chemistry.
If seed oils were inherently harmful or carcinogenic, evidence of this would appear in scientific research. Seed oils are primarily composed of polyunsaturated fats, particularly omega-6.
Contrary to Brecka’s claim that seed oils increase inflammation and cause cancer, Dr. Norton referenced a study demonstrating that their consumption is associated with a reduced mortality risk. (2) Research shows saturated fat consumption increases the relative risk of dying from cancer by 10%. In contrast, polyunsaturated fats reduce cancer mortality risk by 6%. (3)
Studies indicate that polyunsaturated fats, including omega-6, have neutral or even positive effects on inflammation compared to saturated fats. These studies also report benefits such as improved insulin sensitivity, reduced liver fat, and better overall metabolic health. (4)
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References
- Huai, P., Liu, J., Ye, X., & Li, W. Q. (2022). Association of Central Obesity With All Cause and Cause-Specific Mortality in US Adults: A Prospective Cohort Study. Frontiers in cardiovascular medicine, 9, 816144. https://doi.org/10.3389/fcvm.2022.816144
- Naghshi, S., Aune, D., Beyene, J., Mobarak, S., Asadi, M., & Sadeghi, O. (2021). Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies. BMJ (Clinical research ed.), 375, n2213. https://doi.org/10.1136/bmj.n2213
- Kim, Y., Je, Y., & Giovannucci, E. L. (2021). Association between dietary fat intake and mortality from all-causes, cardiovascular disease, and cancer: A systematic review and meta-analysis of prospective cohort studies. Clinical nutrition (Edinburgh, Scotland), 40(3), 1060–1070. https://doi.org/10.1016/j.clnu.2020.07.007
- Johnson, G. H., & Fritsche, K. (2012). Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 112(7), 1029–1041.e10415. https://doi.org/10.1016/j.jand.2012.03.029
Featured image via Shutterstock/Aleksandar Malivuk
