Is Sunflower Oil Bad for You

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Before you reach for chips, cookies, or salad dressing, check the nutritional label. Almost always, you'll see sunflower oil listed in the ingredients. In fact, sunflower oil is now the fourth or fifth most commonly produced oil in the world.

But is sunflower oil healthy? And how does it compare to other types of oil?

Let's go over the benefits of sunflower oil and why some people claim sunflower oil is bad for you.

What are the benefits of sunflower oil?

Sunflower oil is made up primarily of oleic and linoleic acid. Oleic and linoleic acids are types of unsaturated fat. Eating more unsaturated fat - and less saturated fat - can help lower cholesterol levels.

One large study compared different oils and how they affected cholesterol levels and risk of heart disease. When products high in saturated fat (butter, lard, palm oil, and coconut oil) were replaced with oils high in unsaturated fat (like sunflower oil), people's cholesterol levels improved.

What are the downsides of sunflower oil?

There are some downsides to sunflower oil. Here are some reasons you might want to limit how much sunflower oil you use.

1. High in calories

All of the calories in sunflower oil (or any type of oil) are from fat. That means even a small amount of sunflower oil can pack a lot of calories. Just a tablespoon of sunflower oil is around 120 calories.

Keep this in mind when cooking with sunflower oil or adding it to your meals.

2. High in omega-6 fatty acids

Omega fatty acids play many important roles in the body. There are three types of omega fatty acids:

• Omega-3

• Omega-6

• Omega-9

Sunflower oil contains mostly omega-6 and omega-9 fats. Some studies suggest that eating too much omega-6 fatty acids can lead to chronic inflammation. For this reason, some people choose to avoid foods that are high in omega-6 fatty acids.

But other research suggests that you can balance out this risk by eating more foods high in omega-3 fatty acids, like fish, beans and avocados.

3. Not the best for cooking at high temperatures

The smoke point is the temperature at which an oil starts to oxidize (break down). Heating sunflower oil beyond its smoke point (about 450°F) can destroy healthy nutrients and produce harmful compounds.

Experts recommend that you not use sunflower oil to deep fry foods or cook at high temperatures. Sunflower oil is healthiest when used in dressings and spreads.

4. Found in ultra-processed foods

Sunflower oil itself isn't particularly bad for you, but some of the products it's used to make can be. That's because sunflower oil is often used to help manufacture processed and ultra-processed foods.

Ultra-processed foods are designed to last a long time, taste good, and use inexpensive ingredients. They include many snack foods, candy, and fast foods. Research has linked diets high in ultra-processed foods to higher rates of:

• Obesity

• Heart disease

• Certain types of cancer

• Gut conditions

Are there healthier alternatives to sunflower oil?

There's no one oil that has the right balance of fats for every person and every type of cooking. Everyone's nutritional needs are different. And how food is prepared also matters. Cooking temperatures and other ingredients in your meals make a difference.

But in general, the unsaturated fats in sunflower oil are better for your heart health than oils that are high in saturated fat (like butter and coconut oil). This makes sunflower oil a great option for drizzling on salads or making spreads.

But if you're looking for the best cooking oil, dietitians often recommend olive, canola, or avocado oil. These oils are rich in unsaturated fats. They're also easier to find and may be less expensive than sunflower oil.

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