Is Sunflower Oil Healthy? Omega-6, Frying and High-Oleic Oils
Sunflower oil is used in crisps, frying and countless packaged foods. Here is what the omega-6 debate is about, how high-oleic sunflower oil differs, and how to cook with it.
What it is
Sunflower oil is pressed from sunflower seeds. Standard sunflower oil is low in saturated fat, at about 10%, and high in the polyunsaturated omega-6 fat linoleic acid. High-oleic sunflower oil comes from varieties bred to contain mostly monounsaturated fat, similar to olive oil. It is widely used in crisps and packaged foods because it keeps longer.
The omega-6 debate
Some people claim that omega-6 fats from seed oils cause inflammation. Linoleic acid is an essential fat, which means your body needs it but cannot make it. Reviews of human studies have not found that eating linoleic acid raises inflammation markers. In a 2009 science advisory, the American Heart Association concluded that getting 5 to 10% of energy from omega-6 fats, in place of saturated fat, is associated with lower heart disease risk. If you want more omega-3, add oily fish, walnuts or rapeseed oil. That is better advice than cutting out omega-6.
Frying and reheating
Polyunsaturated fats are more prone to oxidation at high heat than saturated or monounsaturated fats. Heating oil repeatedly, such as reusing deep-fryer oil many times, forms breakdown products including aldehydes. Use fresh oil, avoid letting it smoke, and replace frying oil regularly. High-oleic sunflower oil is more stable for frying than standard sunflower oil.
Allergy note
Sunflower seed is not one of the 14 allergens that must be highlighted on UK and EU labels, but sunflower seed allergy does exist. Highly refined sunflower oil contains very little protein. If you have a sunflower seed allergy, ask your allergist about oils and sunflower lecithin.
The bottom line
Used in normal amounts, sunflower oil is one of the unsaturated oils health bodies recommend over butter, lard and other saturated fats. The bigger health question is usually the food it is in, such as crisps and fried snacks, rather than the oil itself.
Sources
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