Understanding Seed Oils

What are seed oils? Seed oils are oils that are extracted from the seeds of certain plants.  While some research suggests that a diet including seed oils can be healthy, these oils have also been blamed for contributing to conditions like eczema, weight gain, and inflammation.  Social media has portrayed these oils in a negative light, but should they be? 

There are many types of seed oils, but canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut oils seem to be the most popular.   

So, let's talk about what makes up seed oils, specifically their fatty acid composition.  Seed oils are composed of differing amounts of saturated, monounsaturated, and polyunsaturated fats.  These polyunsaturated fats are often seen in the highest amounts when looking at seed oils compared to others.  They include omega-3 and omega-6 fatty acids that can decrease inflammation when consumed in appropriate ratios.  Research on the ideal ratio is unclear, but most seed oils do contain more omega-6 fatty acids than omega-3 fatty acids, suggesting that the omega-6 fatty acids cause inflammation.   

Even though omega-6 fatty acids are seen as “bad,” they have been shown to support in lowering the risk of heart disease.  Omega-3 fatty acids are known as the “good” fatty acids and are known for supporting brain and heart health.   

Let's talk about how these oils are produced.  Seed oils are often criticized for how they are produced because some seed oils are cold-pressed, meaning that heat or chemicals are not used during the process of oil extraction.  These oils are produced in smaller batches that can often have a cloudy appearance and go rancid more quickly.  To yield clear, shelf-stable oil, heat is needed in extracting the oil from the seed, which is not always seen when producing seed oils.   

When it comes to choosing what oils should be in your diet, it is important to consider a wide variety of factors.  Top sources of seed oil come from ultra-processed foods like baked goods, chips, frozen meals, convenience items, and fried food.  If you see seed oil listed in the ingredients of foods like whole-grain bread or peanut butter, check the Nutrition Facts label to see if the food provides other beneficial nutrients that fit into your eating routine.  Also, try to eat more omega-3 fatty acids.  Do this by eating more fish like tuna and salmon! 

When cooking and baking, keep in mind that some seed oils, like grapeseed, canola, and soybean oils, have a high smoke point, which means that they will not degrade during cooking.  They are also good substitutes for solid fats like butter, lard, or shortening that contain more saturated fats.  There are many healthy ways to use seed oils: 

-Substitute some of the solid fat in baked goods 

-Season a cast iron skillet 

-Oil grill grates to keep food from sticking 

-Roast vegetables in the oven to get a toasted flavor 

-Stir-fried meat and vegetables 

-Pop popcorn on the stove 

-Make salad dressings – the fat in oils increases the absorption of the fat-soluble vitamins A, E, and K that are in leafy greens 

Using seed oil can be beneficial, especially when used to decrease consumption of saturated fats, which can help to reduce the risk of heart disease.  In general, try to limit packaged dessert and snack items, which contain seed oils and have low nutritional value, to help you limit seed oils.  However, there is no need to avoid nutrient-dense foods that may contain seed oils; it is all about finding a healthy balance for you.  

 

Source: https://www.eatright.org/health/essential-nutrients/fats/understanding-seed-oils 

Easy Ways to Lighten Up Your Mexican Fiesta

            Mexican cuisine offers a wide variety of flavors, textures, and spices that showcase healthful ingredients from all the food groups.  Some of these ingredients could include nopales, beans, and peppers!  

            Follow these tips to help you choose foods that meet your needs, whether dining out or eating at home! 

1. Focus on Produce 

  

Many Mexican dishes feature fresh fruits and vegetables.  Standbys include tomatoes, peppers, avocados, and mangoes.  There is also something called jicama. Have you tried it?  It’s a crisp and slightly sweet root vegetable that is a good source of vitamin C and fiber.  Eat it in salads or even with salsa!  A nopal is also a prickly pear cactus that is a good source of dietary fiber!  Avocado and salsa are also great for topping off a dish!  Salsa can be lower in saturated fat and calories compared to cheese or sour cream.  Avocados are great for providing heart-healthy monounsaturated fats, fiber, and folate. 

  

2. Watch Your Portion Size 

  

It is easy not to notice large servings of sour cream, cheese, and even fried tortillas.  Large flour tortillas can be closer to three serving sizes.  Instead, go for a smaller taco-sized corn tortilla to keep your portion size in check.  When ordering from a restaurant, look for the descriptions “asada”, which means grilled, “salsa Verde”, a green chili sauce, and “Veracruz-style”, which indicates a dish containing a tomato sauce.  Also, do not be afraid to ask for toppings and sauces to be served on the side to help with portion sizes. 

  

3. Twist and Spice 

  

Adding flavor with minimal fat, calories, and sodium can be easier than you think!  Just use a twist of a lime, a dash of cilantro, and a sprinkle of chilies to spice up your dish! 

At home, make tortillas with canola oil instead of lard, mash boiled beans, and add lime or vegetable broth to give them the texture of refried beans.  For cilantro, chop the leaves to use them fresh, or use dried seeds whole or ground to season your dishes.  Chilies also come dried or fresh, and they come in many varieties.  Some of these include jalapeno, poblano, chipotle, serrano, and habanero.  A general rule is, the larger the chili, the milder it is.  You can add chilies to about anything - soups, meats, salsas - for they provide a bunch of flavor and vitamins A and C. 

 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/central-and-south-american/easy-ways-to-lighten-up-your-mexican-fiesta