Sunflower Oil
Liquid Gold or Liquid Trouble
Mr. Skeptical leans back in his chair, crossing his arms. “Sunflower oil—it’s in many products, right?”
“Yes. I went to Costco to research this article and made a list of what has Sunflower oil.”
“Do tell.”
“It’s in Organic Hummus, basal pesto, organic Triscuits, skinny pop organic popcorn, Kettle Himalayan Pink Salt potato chips, gluten-free blueberry almond crunch cereal. It’s freaking everywhere.”
“Well, it’s high in vitamin E, heart-healthy, and way better than saturated fats, right? What’s the problem?”
My eyes narrow in at Mr. Skeptical. “You sound like a sunflower oil paid advertisement. I sip my coffee and lean in. “Let’s take a closer look. Sunflower oil might shine like gold, but is it really as healthy as it’s made out to be?”
Subconscious Fat at 30,000 Feet
Sunflower oil is extracted from sunflower seeds and is commonly touted as a healthy oil due to its high content of polyunsaturated fats—specifically linoleic acid, an omega-6 fatty acid. Based on their fatty acid makeup, there are various types of sunflower oil—high linoleic, high oleic, and mid oleic. Most of what’s on supermarket shelves is high in linoleic acid, which is said to lower cholesterol and protect heart health.
“But there’s more to this golden liquid than meets the eye.”
“But it’s such a beautiful flower. It looks so harmless. Are you saying sunflower oil is... unhealthy?” Mr. Skeptical shoots me a quizzical look.
Subconscious Fat at 10,000 Feet
“Not outright unhealthy,” I clarify, “but sunflower oil has a serious omega-6 problem. Linoleic acid is an omega-6 fatty acid, and while we need some in our diet, most people are drowning in omega-6s. Historically, our omega-6 to omega-3 ratio was about 1:1. Now? It’s closer to 20:1 or even 50:1 in favor of omega-6.”
Mr. Skeptical raises an eyebrow. “Why does that matter? Fats are fats, right?”
“Not quite,” I say. “Have you ever heard the saying the dosage makes it a poison or cure?”
“No.”
All things are poison, and nothing is without poison; the dosage alone makes it so a thing is not a poison.
Attributed to Paracelsus 1538
“Too much of anything is not good. And we have way too many Omega-6 fats, like those found in sunflower oil, which are pro-inflammatory when consumed in excess. Chronic inflammation can lead to a host of problems—heart disease, obesity, arthritis, and even autoimmune issues. The problem is, our diets are flooded with omega-6s, and sunflower oil is a major culprit.”
Subconscious Fat at Eye-Level
“Then there’s oxidation,” I continue. “Sunflower oil’s polyunsaturated fats are unstable. When exposed to heat—like in frying or baking—they oxidize and produce harmful compounds like aldehydes and free radicals. These byproducts can damage cells, drive inflammation, and have been linked to cancer, heart disease, and even neurodegenerative disorders.”
Mr. Skeptical takes a sip of his drink, eyeing me skeptically. “Aren’t all oils unstable when heated?”
“Some are worse than others,” I explain. “Monounsaturated fats, like those in olive or avocado oil, are much more stable under heat. Sunflower oil, especially the processed variety most people use, is refined, bleached, and deodorized, making it more prone to oxidation. You might not see smoke when you cook with it, but it’s still breaking down.”
Mr. Skeptical frowns. “So sunflower oil isn’t heart-healthy either?”
“Studies have shown that olive oil does a better job at lowering high blood pressure and cardiovascular risk than sunflower oil.”
Practical Suggestions and Conclusions
“So what’s the alternative?” Mr. Skeptical asks, crossing his arms again. “If sunflower oil is out, what do I cook with?”
“For cold dishes like salads, sunflower oil is probably fine in moderation, yet olive oil is better,” I admit. “But when it comes to cooking, especially at high temperatures, you’re better off with more stable fats. Think coconut oil, butter, ghee, and beef tallow. These fats are more resistant to heat and oxidation. Plus, the idea that saturated fats are the enemy is a huge misinformation campaign by big food and pharma corporations.”
Mr. Skeptical sighs. “So sunflower oil isn’t this magical health food after all?”
“No,” I say. “It’s not the worst, but it’s definitely not the ‘liquid gold’ it’s made out to be. In a world filled with vegetable oils, it’s time to rethink what we’re cooking with.”
Be aware.
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What about avocado oil? I switched from canola to that.
Interesting article —I always use olive oil