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Myth or fact: seed oils like canola and soybean oil are toxic

Updated Six Habits Editorial Team
The short answerMyth. A meta-analysis of prospective studies linked higher intake of linoleic acid, the main fatty acid in seed oils, to lower risk of coronary heart disease. An analysis of biomarkers in 30 cohorts found similar results. A Cochrane review found no cardiovascular harm from increasing omega-6 fats.

Key points

Myth: “seed oils” are the main cause of inflammation and disease

Some influencers claim that canola, soybean, corn, sunflower and other seed oils are “toxic” and cause inflammation and heart disease, and recommend butter, lard or beef tallow instead. Some restaurant chains now advertise cooking in tallow.

Fact: the evidence points the other way

Meta-analysis of prospective cohorts. People with the highest linoleic acid intake had a 15% lower risk of coronary heart disease events and a 21% lower risk of coronary death compared with the lowest intake. Replacing 5% of calories from saturated fat with linoleic acid was linked to a 9% lower risk of coronary events (Farvid et al., 2014).

Biomarkers. An analysis of 30 cohorts that measured linoleic acid in the blood, rather than relying on questionnaires, found that higher levels were linked to somewhat lower risk of cardiovascular disease and death (Marklund et al., 2019).

Randomized trials. A Cochrane review concluded that increasing omega-6 fats probably has little or no effect on mortality and cardiovascular events, so there is no evidence of harm (Hooper et al., 2018).

Where the myth comes from

Seed oils are widely used in fast food, chips and pastries. Those foods are unhealthy, but because of their overall makeup, salt, sugar and excess calories, not because of the oil itself.

Frequently asked questions

Can I cook with canola or soybean oil?

Yes, but avoid reusing oil many times and heating it until it smokes. Olive oil and canola oil are good everyday choices.

Is beef tallow or butter a healthier swap?

No. They are rich in saturated fat, and replacing saturated fat with unsaturated fat is linked to lower heart disease risk.

Sources

  1. Farvid et al. (2014). Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Circulation 130(18):1568-1578. doi:10.1161/CIRCULATIONAHA.114.010236
  2. Marklund et al. (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation 139(21):2422-2436. doi:10.1161/CIRCULATIONAHA.118.038908
  3. Hooper et al. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews 2018(11). doi:10.1002/14651858.CD011094.pub4

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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