Amanda KristolThe seeds of the Helianthus annuus plant are pressed to produce sunflower oil. It is frequently promoted as a healthy oil because it has unsaturated fats that may be good for heart health.
However, any potential advantages of this oil are type- and nutrient-specific. Additionally, using too much sunflower oil could be harmful to your health.
The various varieties are discussed in this article, along with potential advantages and disadvantages and how they stack up against other popular cooking oils.
Numerous varieties of sunflower oil
In the United States, four different varieties of sunflower oil are all produced from sunflower seeds developed to have various fatty acid compositions.
These include high stearic/high oleic (Nutrisun, 72% oleic acid, 18% stearic acid), mid-oleic (NuSun, 65% oleic acid), high oleic (82% oleic acid), and high linoleic (68% linoleic acid).
Some of them include linoleic or oleic acid, as their names imply.
The polyunsaturated fatty acid linoleic acid, omega-6, has two double bonds in its carbon chain. The monounsaturated fatty acid oleic acid, often known as omega-9, has one double bond. They are liquid at room temperature because of these characteristics.
Both linoleic and oleic acids provide the body with energy and support the health of cells and tissues. However, they respond to heat while cooking in various ways, which could have a variety of repercussions on your health.
Stearic acid is another component of high stearic/high oleic sunflower oil (Nutrisun). A saturated fatty acid that is solid at room temperature and has a variety of culinary uses. Instead of being utilized in home cooking, this sunflower oil can be found in packaged goods, ice creams, and other products.
Nutritional Value
It is a source of vitamin E, a fat-soluble substance that shields cells from aging-related damage. All sunflower oils are 100% fat. They don’t have any sodium, cholesterol, carbohydrates, or proteins.
Benefits Of Sunflower Oil
High oleic forms of sunflower oil, especially those containing 80% or more oleic acid, are linked to all the alleged health benefits.
A diet high in monounsaturated fatty acids, such as oleic acid. It may help lower high cholesterol levels and your risk of heart disease.
A study was conducted on 15 healthy adults who consumed high oleic sunflower oil for 10 weeks. They showed considerably lower blood levels of LDL (bad) cholesterol and triglycerides than those who consumed a diet high in saturated fat.
Another study found that eating a diet rich in oleic sunflower oil for 8 weeks significantly increased HDL (good) cholesterol.
Negative Effects
It may have certain health advantages. But there is also concern that it may also have unfavorable health effects.
One of the most popular types of sunflower oil used in the US is mid-oleic (NuSun), which contains 15–35% linoleic acid.
Omega-6 is an essential fatty acid that humans must consume. Some worry taking too much of it can result in inflammation and other health problems.
This is due to the conversion of linoleic acid into arachidonic acid, which might result in inflammatory chemicals.
An imbalance in the excessive intake of linoleic acid from vegetable oils and a deficiency in anti-inflammatory omega-3 fatty acids may have detrimental health effects.
According to one study, when using three different frying methods, sunflower oil released the most aldehydes into the cooking fumes compared to other plant-based oils.
Aldehydes are harmful substances that can harm DNA and cells, leading to diseases including heart disease and Alzheimer’s.
Aldehydes are released into the air more often the longer sunflower oil is heated. Therefore, using it safely may involve delicate, low-heat cooking techniques like stir-frying.
Conclusion
Sunflower oil with a high oleic content is regarded to provide some advantages for heart health.
On the other hand, prolonged heating to higher temperatures of sunflower oil has been demonstrated to cause the release of hazardous chemicals. When ingested in excess, some types, which are also vital in omega-6, may cause inflammation in the body.
It is usually ok to use this oil in applications that require low heat. Additionally, helpful choices that might be more stable when cooking include avocado and olive oils.
Employing a range of oils for various purposes may lead to a better balance of the different types of fat in your diet as a whole.
You might also enjoy reading – https://herbalrelm.com/2022/11/02/health-benefits-of-fenugreek/