Over the course of the last century, the consumption of oils derived from seeds, also known as vegetable oils, has increased significantly. Scientists warn that modern diets are too rich in these fats and that our excessive reliance on them could harm our health.

What Are Seed Oils?

The term "oils derived from seeds" is a generic term used to describe omega-6-rich vegetable oils obtained from seeds. Oils such as soybean oil and rapeseed oil are also included among seed-derived oils, even though they do not come from seeds.

Industrial seed-derived oils, also known as vegetable oils, are found practically everywhere. If you use common cooking oils, consume packaged foods or eat out at most restaurants, you are likely consuming them every day.

And you would not be alone: globally, the production of vegetable oils has increased more than 16-fold since 1909, has doubled over the past 20 years and is expected to grow by 30% over the next four years.

Seed-derived oils are obtained from the seeds of crops, often using industrial methods that involve solvents, high temperatures and large amounts of mechanical pressure. This is one of the reasons why they are a relatively recent addition to the human diet: before large-scale industrial production and processing, it simply was not a viable option to produce many seed-derived oils or to add them to foods.

Which Are the Seed Oils?

Rapeseed oil, corn oil, cottonseed oil, grapeseed oil, peanut oil, rice bran oil, soybean oil, safflower oil and sunflower oil are industrial seed-derived oils that you may want to avoid for health reasons. Also be wary of products containing "vegetable oil" or "vegetable oil blend", which are alternative terms for seed-derived oils.

What Is Linoleic Acid?

Linoleic acid is an omega-6 polyunsaturated fatty acid (PUFA) that occurs naturally in a wide range of foods, but above all in many types of nuts, seeds and seed-derived oils.

As the main component of vegetable oils obtained from seed crops, linoleic acid is a significant source of calories in many processed foods. Like other fatty acids, it contributes to the "mouthfeel" or sensory properties of foods by carrying aromatic compounds and altering textures.

As an omega-6 fatty acid, linoleic acid is one of the two naturally occurring essential fatty acids (EFAs) that humans must obtain through their diet. In other words, your body cannot produce it from other compounds present in foods.

Is Linoleic Acid Good or Harmful?

Small amounts of linoleic acid, equal to 1-2%, are necessary for survival, but research links higher amounts to health problems, including inflammation, heart disease, cancer, dementia and other neurological diseases, diabetes and obesity.

According to an article published in the American Journal of Clinical Nutrition, per capita consumption of soybean oil (which contains around 55% linoleic acid) increased 1,000-fold from 1909 to 1999, alongside the rise of other industrial omega-6 vegetable oils that were not widely available before the 20th century.

As a direct consequence of the growing consumption of oils high in linoleic acid, most people now take in 6-10% or more of their calories from linoleic acid, and nutritional surveys suggest that this trend will continue to grow.

So why is it such a significant problem? Because it is an omega-6 polyunsaturated fatty acid, linoleic acid is inherently unstable. It oxidises (breaks down) more easily than most other fats, during production, storage, transport, cooking and even in your body after you have eaten it.

And because your body incorporates it directly into cell membranes, excess linoleic acid accumulates in cells over time, causing instability and inflammation at the cellular level.

Extra Virgin Olive Oil and Linoleic Acid:

Extra virgin olive oil is known for being rich in monounsaturated fats and low in linoleic acid. On average, extra virgin olive oil contains less than 1% linoleic acid per 100 grams. This low amount is due to the origin of the oil, as it is obtained from olives, which naturally have a low linoleic acid content.

Main Seed Oils (for comparison):

• Corn Oil: This oil is known for its high concentration of linoleic acid. On average, it contains around 28-59% linoleic acid per 100 grams, making it one of the richest sources of this fatty acid.
• Sunflower Oil: Sunflower oil is also known for being rich in linoleic acid. On average, it contains around 65-74% linoleic acid per 100 grams, which makes it one of the most concentrated sources of this fatty acid.
• Soybean Oil: Soybean oil is another common seed oil with a high linoleic acid content. On average, it contains around 50-57% linoleic acid per 100 grams.

Which Is the Healthiest Oil to Eat?

Oil is a fundamental ingredient in cuisines all over the world, but when it comes to choosing which oil to use, extra virgin olive oil shines for its health benefits and its unique flavour.

To fully understand the differences between extra virgin olive oil and seed-derived oils, it is important to examine the extraction process. Extra virgin olive oil is obtained by pressing olives, a fruit rich in antioxidants, healthy fats and bioactive compounds. This cold-extraction method preserves much of the health benefits of olives. Seed-derived oils, on the other hand, such as corn oil, sunflower oil or soybean oil, are often obtained through chemical extraction and refining processes, which can compromise their nutritional quality.

The Benefits of Extra Virgin Olive Oil:

• Rich in Antioxidants: Extra virgin olive oil is rich in powerful antioxidants, such as vitamin E and polyphenols. These compounds help fight free radicals in the body and may reduce the risk of chronic diseases.
• Healthy Fats: Extra virgin olive oil is an excellent source of monounsaturated fats, known for promoting heart health. These fats can help reduce bad cholesterol (LDL) and improve cardiovascular health.
• Benefits for Brain Health: Some research suggests that extra virgin olive oil may play a role in preventing neurodegenerative diseases, such as Alzheimer's, thanks to its protective effects on the brain.
• Reduced Inflammation: Extra virgin olive oil contains compounds that can help reduce inflammation in the body, which is beneficial for a range of conditions, including autoimmune diseases.
• Better Flavour and Aroma: Extra virgin olive oil offers a distinctive flavour and aroma that enrich every dish. Its versatility in the kitchen is unmatched.

Conclusion

In conclusion, extra virgin olive oil stands out from seed-derived oils for its exceptional nutritional quality and the health benefits it offers. Thanks to its natural extraction process and its wealth of antioxidants, healthy fats and bioactive compounds, extra virgin olive oil is a superior choice in the kitchen and in promoting health. While seed-derived oils may have their place in certain culinary preparations, it is hard to compete with the Mediterranean green gold when it comes to health and flavour.