In recent months, social media has been flooded with alarming claims that common seed oils, including sunflower, rapeseed, canola, and even pumpkin seed oil, are linked to cancer. These allegations, often amplified by influencers and wellness gurus, suggest these widely-used oils are toxic time bombs hiding in everyday foods. But how much truth is there to these claims, and how much is just clickbait fearmongering?
Source:Seed Oil © Branex | Dreamstime.com
At the heart of the controversy is the assertion seed oils are heavily processed and contain high levels of omega-6 fatty acids, particularly linoleic acid. Critics argue when these oils are heated during cooking, they produce harmful compounds called aldehydes, which are believed to have carcinogenic properties. On the surface, it sounds concerning, but scientists urge caution before jumping to conclusions.
Dr Sarah Berry, a nutrition scientist at King’s College London and Chief Scientist at ZOE, says "It’s true that excessive consumption of omega-6 fatty acids in isolation might lead to inflammation, which is associated with chronic diseases, including cancer. But context matters. In a balanced diet with enough omega-3 fatty acids, seed oils are not inherently harmful"
Seed oils have long been a staple in kitchens worldwide, praised for their versatility, affordability, and neutral flavour. They are also rich in Vitamin E and other antioxidants. The key issue, experts say, isn’t necessarily the oils themselves but rather the overall dietary pattern in which they are consumed. Ultra-processed foods, often fried in these oils, are more likely culprits for poor health outcomes than the oils alone.
The Cancer Council Australia supports this view, saying, “There is no evidence that eating vegetable and seed oils in moderation increases the risk of cancer. In fact, these fats help our bodies absorb essential vitamins”
Similarly, Nebraska Medicine confirms current research does not support cutting seed oils from diets entirely and recommends focusing instead on an overall balanced eating pattern.
What is worth noting is many studies linking seed oils to potential cancer risks involve animal testing or unrealistic consumption levels not reflecting real-world scenarios. Public health bodies, including the World Cancer Research Fund, continue to recommend seed oils as part of a balanced diet.
So, should you be tossing out your bottle of sunflower oil? Probably not. Moderation remains the golden rule, and variety is key. Dr Berry advises: "Use a mix of oils, olive, avocado, seed oils, and focus on a diet rich in whole foods rather than obsessing over one ingredient.”
For now, the seed oil scare seems to be more sizzle than substance.
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