Table of ContentsView AllTable of ContentsPotentially Harmful EffectsContribution to InflammationPotential BenefitsSunflower Oil vs. Other Cooking OilsWho It’s Not For
Table of ContentsView All
View All
Table of Contents
Potentially Harmful Effects
Contribution to Inflammation
Potential Benefits
Sunflower Oil vs. Other Cooking Oils
Who It’s Not For
Sunflower oil can be a healthy option when used at the right temperature. It contains high levels of unsaturated fats used in the body asomega-6 fatty acids, which are vital for regulating metabolism and encouraging the proper growth and health of the skin, hair, and bones. Though the body needs omega-6 fatty acids, consuming foods that are excessively high in the nutrient can lead to increased inflammation.
This article discusses the compounds in sunflower oil, the best temperatures for reaping its health benefits, and its potential effects on the body.
Abraham Gonzalez Fernandez / Getty Images
What Makes Sunflower Oil Potentially Harmful?
Sunflower oil can be healthy when consumed sparingly and cooked at the right temperature (up to 450 degrees.) Higher heat can lead the oil to release toxic compounds that can negatively affect your overall health.
Omega-6 and High Oleic Content
Omega-6 fatty acids serve various bodily functions. They include:
People require roughly 11–22 grams of omega-6 fatty acids daily to ensure the nutrient does its job. However, moststandard Western dietscontain much higher levels of these nutrients.
Because of that excess, people who consume too many omega-6 fatty acids put themselves at risk for increased widespread inflammation throughout the body and conditions that thrive on inflammation, such asinflammatory bowel disease (IBD).
Oleic Acid and Your HealthThe culprit behind the increase in inflammation after consuming too much sunflower oil is oleic acid. Oleic acid is a chemical compound in animal and vegetable fats and oils. It is often considered a “healthy fat” that can reduce inflammation, fight off damage from free radicals, and keep your heart healthy. However, when consumed in excess, the opposite effects can occur. Research has shown that having too much oleic acid in your diet can negatively affect your heart health, in particular, which can lead to heart failure.
Oleic Acid and Your Health
The culprit behind the increase in inflammation after consuming too much sunflower oil is oleic acid. Oleic acid is a chemical compound in animal and vegetable fats and oils. It is often considered a “healthy fat” that can reduce inflammation, fight off damage from free radicals, and keep your heart healthy. However, when consumed in excess, the opposite effects can occur. Research has shown that having too much oleic acid in your diet can negatively affect your heart health, in particular, which can lead to heart failure.
Oxidation and Aldehydes
Sunflower oil should not be cooked at above 450 degrees because it releases potentially toxic compounds at higher temperatures. An oil’s smoke point is generally considered the cutoff at which you should be using the oil when cooking because that’s when it begins to break down. However, research has found that an oil’s smoke point and its ability to maintain the integrity of its healthy compounds are not directly related.
Research has found that cooking the oil above a specific temperature releases compounds known as aldehydes. When released into the air, aldehydes can be:
Research has also found that the DNA damage that results from excess intake of aldehydes can also play a role in the onset ofAlzheimer’sand other severe health conditions, such asheart disease.
What Is a Smoke Point?The smoke point assigned to an oil is the temperature at which it will begin to burn and smoke. Compounds in the oil break down when overheated. It is often recommended to cook below the smoke point for the best overall effect regarding flavor and health benefits.
What Is a Smoke Point?
The smoke point assigned to an oil is the temperature at which it will begin to burn and smoke. Compounds in the oil break down when overheated. It is often recommended to cook below the smoke point for the best overall effect regarding flavor and health benefits.
What You Should Know About Cooking Oils if You Have a Food Allergy
Does Sunflower Oil Contribute to Inflammation?
Sunflower oil is often considered capable of fightinginflammation, but the opposite can also be true. Because of its compounds, such as omega-6 fatty acids, consuming too much of the oil can lead to the release of inflammatory chemicals within the body.
Potential Benefits of Sunflower Oil
Though consuming too much of these dangerous compounds can lead to adverse health effects, moderately including them in your diet can offer some health benefits. They include:
Best Cooking Oils for High Cholesterol
Comparing Sunflower Oil vs. Other Cooking Oils
Several other oils can be used in the same manner as sunflower oil. However, no two oils are entirely alike. For example, the smoke point (the temperature at which oil begins to burn) of oils changes drastically from one to the next.
Canola Oil: Safety-Wise, How Does It Compare to Other Oils?
Is Olive Oil Better?
Olive oil has a lower smoke point than sunflower oil and, thus, should be cooked with at a lower temperature. That said, becauseolive oilis more likely to remain stable at higher temperatures than sunflower oil, it is considered a good option to use when cooking for health benefits.
Both oils contain “good” fats that can benefit your overall health. Saying one oil is better than the other wouldn’t paint the proper picture because, while one is better than the other for certain types of cooking, the two both have healthful properties when eaten moderately.
How to Tell How Hot Oil Is
Who Should Avoid Sunflower Oil
Sunflower oil is generally safe to consume and offers some health benefits. That said, its pro-inflammatory effects when consumed in too high a quantity can be detrimental to someone with a disease or disorder that driveschronic inflammation.
People with obesity may also want to limit their intake of sunflower oil because diets high in fat can contribute to worsened health outcomes in this group.
Summary
Sunflower oil can be a healthy choice for some when consumed in moderation. However, cooking foods in too much of it or too often can lead to pro-inflammatory effects within the body. Its health benefits, such as reducing “bad” cholesterol levels, can be great for those looking to combat specific high-fat diet-related issues.
When cooking with sunflower oil, consume it in moderation to reap its health rewards without putting your body at risk for increased inflammation.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Mount Sinai.Omega-6 fatty acids information.DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med.2021 Sep-Oct;118(5):453-459Delgado GE, Krämer BK, Lorkowski S, März W, von Schacky C, Kleber ME.Individual omega-9 monounsaturated fatty acids and mortality-The Ludwigshafen Risk and Cardiovascular Health Study.J Clin Lipidol.2017 Jan-Feb;11(1):126-135.e5. doi:10.1016/j.jacl.2016.10.015Sinharoy P, McAllister SL, Vasu M, Gross ER.Environmental aldehyde sources and the health implications of exposure.Adv Exp Med Biol.2019;1193:35-52. doi:10.1007/978-981-13-6260-6_2LoPachin RM, Gavin T.Molecular mechanisms of aldehyde toxicity: a chemical perspective.Chem Res Toxicol.2014 Jul 21;27(7):1081-91. doi:10.1021/tx5001046Arthritis Foundation.Fats and oils to avoid.Ghendov-Mosanu A, Popovici V, Constantinescu (Pop) CG, et al.Stabilization of sunflower oil with biologically active compounds from berries.Molecules.2023 Apr 20;28(8):3596. doi:10.3390/molecules28083596Allman-Farinelli MA, Gomes K, Favaloro EJ, Petocz P.A diet rich in high-oleic-acid sunflower oil favorably alters low-density lipoprotein cholesterol, triglycerides, and factor VII coagulant activity.J Am Diet Assoc.2005 Jul;105(7):1071-9. doi:10.1016/j.jada.2005.04.008Flores M, Saravia C, Vergara CE, et al.Avocado oil: characteristics, properties, and applications.Molecules.2019 Jun 10;24(11):2172. doi:10.3390/molecules24112172Peng CY, Lan CH, Lin PC, Kuo YC.Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes.J Hazard Mater.2017 Feb 15;324(Pt B):160-167. doi:10.1016/j.jhazmat.2016.10.045
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Mount Sinai.Omega-6 fatty acids information.DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med.2021 Sep-Oct;118(5):453-459Delgado GE, Krämer BK, Lorkowski S, März W, von Schacky C, Kleber ME.Individual omega-9 monounsaturated fatty acids and mortality-The Ludwigshafen Risk and Cardiovascular Health Study.J Clin Lipidol.2017 Jan-Feb;11(1):126-135.e5. doi:10.1016/j.jacl.2016.10.015Sinharoy P, McAllister SL, Vasu M, Gross ER.Environmental aldehyde sources and the health implications of exposure.Adv Exp Med Biol.2019;1193:35-52. doi:10.1007/978-981-13-6260-6_2LoPachin RM, Gavin T.Molecular mechanisms of aldehyde toxicity: a chemical perspective.Chem Res Toxicol.2014 Jul 21;27(7):1081-91. doi:10.1021/tx5001046Arthritis Foundation.Fats and oils to avoid.Ghendov-Mosanu A, Popovici V, Constantinescu (Pop) CG, et al.Stabilization of sunflower oil with biologically active compounds from berries.Molecules.2023 Apr 20;28(8):3596. doi:10.3390/molecules28083596Allman-Farinelli MA, Gomes K, Favaloro EJ, Petocz P.A diet rich in high-oleic-acid sunflower oil favorably alters low-density lipoprotein cholesterol, triglycerides, and factor VII coagulant activity.J Am Diet Assoc.2005 Jul;105(7):1071-9. doi:10.1016/j.jada.2005.04.008Flores M, Saravia C, Vergara CE, et al.Avocado oil: characteristics, properties, and applications.Molecules.2019 Jun 10;24(11):2172. doi:10.3390/molecules24112172Peng CY, Lan CH, Lin PC, Kuo YC.Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes.J Hazard Mater.2017 Feb 15;324(Pt B):160-167. doi:10.1016/j.jhazmat.2016.10.045
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Mount Sinai.Omega-6 fatty acids information.DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med.2021 Sep-Oct;118(5):453-459Delgado GE, Krämer BK, Lorkowski S, März W, von Schacky C, Kleber ME.Individual omega-9 monounsaturated fatty acids and mortality-The Ludwigshafen Risk and Cardiovascular Health Study.J Clin Lipidol.2017 Jan-Feb;11(1):126-135.e5. doi:10.1016/j.jacl.2016.10.015Sinharoy P, McAllister SL, Vasu M, Gross ER.Environmental aldehyde sources and the health implications of exposure.Adv Exp Med Biol.2019;1193:35-52. doi:10.1007/978-981-13-6260-6_2LoPachin RM, Gavin T.Molecular mechanisms of aldehyde toxicity: a chemical perspective.Chem Res Toxicol.2014 Jul 21;27(7):1081-91. doi:10.1021/tx5001046Arthritis Foundation.Fats and oils to avoid.Ghendov-Mosanu A, Popovici V, Constantinescu (Pop) CG, et al.Stabilization of sunflower oil with biologically active compounds from berries.Molecules.2023 Apr 20;28(8):3596. doi:10.3390/molecules28083596Allman-Farinelli MA, Gomes K, Favaloro EJ, Petocz P.A diet rich in high-oleic-acid sunflower oil favorably alters low-density lipoprotein cholesterol, triglycerides, and factor VII coagulant activity.J Am Diet Assoc.2005 Jul;105(7):1071-9. doi:10.1016/j.jada.2005.04.008Flores M, Saravia C, Vergara CE, et al.Avocado oil: characteristics, properties, and applications.Molecules.2019 Jun 10;24(11):2172. doi:10.3390/molecules24112172Peng CY, Lan CH, Lin PC, Kuo YC.Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes.J Hazard Mater.2017 Feb 15;324(Pt B):160-167. doi:10.1016/j.jhazmat.2016.10.045
Mount Sinai.Omega-6 fatty acids information.
DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.Mo Med.2021 Sep-Oct;118(5):453-459
Delgado GE, Krämer BK, Lorkowski S, März W, von Schacky C, Kleber ME.Individual omega-9 monounsaturated fatty acids and mortality-The Ludwigshafen Risk and Cardiovascular Health Study.J Clin Lipidol.2017 Jan-Feb;11(1):126-135.e5. doi:10.1016/j.jacl.2016.10.015
Sinharoy P, McAllister SL, Vasu M, Gross ER.Environmental aldehyde sources and the health implications of exposure.Adv Exp Med Biol.2019;1193:35-52. doi:10.1007/978-981-13-6260-6_2
LoPachin RM, Gavin T.Molecular mechanisms of aldehyde toxicity: a chemical perspective.Chem Res Toxicol.2014 Jul 21;27(7):1081-91. doi:10.1021/tx5001046
Arthritis Foundation.Fats and oils to avoid.
Ghendov-Mosanu A, Popovici V, Constantinescu (Pop) CG, et al.Stabilization of sunflower oil with biologically active compounds from berries.Molecules.2023 Apr 20;28(8):3596. doi:10.3390/molecules28083596
Allman-Farinelli MA, Gomes K, Favaloro EJ, Petocz P.A diet rich in high-oleic-acid sunflower oil favorably alters low-density lipoprotein cholesterol, triglycerides, and factor VII coagulant activity.J Am Diet Assoc.2005 Jul;105(7):1071-9. doi:10.1016/j.jada.2005.04.008
Flores M, Saravia C, Vergara CE, et al.Avocado oil: characteristics, properties, and applications.Molecules.2019 Jun 10;24(11):2172. doi:10.3390/molecules24112172
Peng CY, Lan CH, Lin PC, Kuo YC.Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes.J Hazard Mater.2017 Feb 15;324(Pt B):160-167. doi:10.1016/j.jhazmat.2016.10.045
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