Is sunflower oil good for health?

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Sunflower oil is made by pressing the seeds of the sunflower plant. It is often touted as one of the healthiest oils. Because it is high in unsaturated fats that are good for heart health. However, any potential benefits of sunflower oil depend on its type and nutritional composition. Moreover, using too much sunflower oil can be harmful to health.

1. Sunflower Oils

There are four types of sunflower oil, all made from sunflower seeds that have been bred to produce different fatty acid compositions. They contain high levels of unsaturated fatty acids, including: linoleic (68% linoleic acid), mid-oleic (65% oleic acid), oleic (82% oleic acid), and stearic/oleic acid (72 oleic acid). % ). Furthermore, some sunflower oils have significantly higher levels of linoleic or oleic acid than others.
Linoleic acid is often referred to as omega-6. It is an unsaturated fatty acid with many double bonds. Which has two double bonds in its carbon chain. Meanwhile, oleic acid or omega-9 is a monounsaturated fatty acid with only one double bond in the carbon chain. These properties make them liquid at room temperature.
Both linoleic acid and oleic acid are sources of energy for the body and contribute to the strength of cells and tissues. However, they will interact in different ways during cooking. Therefore, they can have different effects on health.
High stearic/oleic sunflower oil also contains high levels of stearic acid. This is a saturated fatty acid and it is solid at room temperature and can be used in food processing.
This sunflower oil is not meant to be used only in the home cooking process. It is also used as a substitute in packaged foods, ice cream, chocolate, and industrial frying.

2. Nutrition facts for sunflower oils

All sunflower oils are 100% fat and vitamin E is one of a number of fat-soluble nutrients that help protect cells from damage with age (aging). Sunflower oil contains no protein, carbs, cholesterol or sodium.
The table below summarizes the main differences in fatty acid composition of the three types of sunflower oil used at home (1 tablespoon corresponds to 15ml):

3. Benefits of sunflower oil

All the benefits and effects of sunflower oil are related to oleic acids especially oils that contain more than 80% oleic acid.
Several studies have shown that a diet rich in monounsaturated fatty acids such as oleic acid can help reduce elevated cholesterol levels in the body - a risk factor for heart-related diseases.
A study conducted on 15 healthy adults found that those who ate a diet consisting of high oleic acid sunflower oil for 10 weeks had higher levels of LDL cholesterol (bad cholesterol) and triglycerides. significantly lower than those who ate a diet containing high amounts of saturated fat.
Or another study was done in 24 people with high blood lipid levels, and observed the results that the consumption of sunflower oil with oleic acid content in the diet for 8 weeks led to significant increase in HDL cholesterol (good cholesterol) compared to people who did not eat sunflower oil in their daily diet.
Other studies on this association have also shown similar results. That's why, it led the US Food and Drug Administration (FDA) to approve sunflower oil with a satisfactory content of oleic acid for health conditions.
This allows sunflower oil that contains high levels of oleic acid to be labeled as a food that may help reduce the risk of heart disease when used as a substitute for other saturated fats.
However, the evidence supporting the possible heart health benefits of sunflower oil is still not completely convincing. Therefore, in the future, it will need a lot of in-depth research to be able to clearly define this relationship.

4. The Negative Effects of Sunflower Oil

While there is some evidence that sunflower oil offers many health benefits, there is some concern that it may be linked to negative health effects
4.1. High in Omega-6 Sunflower oils are not high in oleic acid but are high in linoleic acid known as omega-6 . Sunflower oil with medium oleic acid content is one of the most commonly used oils in the United States with a linoleic acid content of about 15-35%.
Although omega-6 is an essential fatty acid that the body needs to get from the diet. But there are concerns that consuming too much omega-6 could lead to inflammation in the body and related health problems. This is because linoleic acid is converted to arachidonic acid, which can produce inflammatory compounds. So, overconsumption of linoleic acid from vegetable oils along with high levels of omega-3 fatty acids, which have anti-inflammatory effects, creates an imbalance commonly seen in the American diet. . As such, it can lead to negative health effects. For example, in animal studies, it was found that arachidonic acid produced from omega-6 in the body can increase inflammatory markers and signaling compounds that promote weight gain. and obesity.
4.2. Oxidation and aldehydes Another negative aspect of sunflower oil is that it releases potentially toxic compounds when heated at 82 degrees Celsius repeatedly, such as in frying processes. deep.
Sunflower oil is often used in high-temperature cooking. Because it has a high smoke point, that's the temperature at which it starts to suck hard and break down.
In a recent study, sunflower oil released the highest amount of aldehydes when it released the highest smoke compared to other oils of plant origin. Aldehydes are toxic compounds that can damage DNA and cells. Thus, it contributes to conditions like heart disease and Alzheimer's.
The longer sunflower oil is exposed to heat, the more aldehydes it releases. Therefore, mild, low-heat cooking methods such as sautéing may be a safer way to use sunflower oil. Furthermore, of the different oils, sunflower oil with high oleic acid content is likely to be the most stable when used in frying and cooking at high temperatures.

5. The difference between sunflower oil and regular oil

Based on the results of current studies, taking small amounts of sunflower oil with a high oleic acid content may provide asymptotic benefits to heart health. As for sunflower oil with high linoleic acid content and oil with medium oleic acid content may not have as many benefits as high oleic acid sunflower oil. It can also form dangerous compounds when deep-fried at high temperatures.
On the other hand, olive oil and butter are also rich in monounsaturated oleic acid but are less toxic when heated. In addition, oils that are low in polyunsaturated fatty acids, such as high oleic acid sunflower, canola and palm oils, are more stable during cooking than sunflower oils with higher levels of oleic acid. high linoleic acid.
Therefore, while sunflower oil may be fine with small amounts of use, some other oils can provide greater benefits and perform better during higher heat cooking.

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Article referenced source: healthline.com