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Making sense of the complex science behind good cooking oils

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  Published in Science and Technology on Sunday, September 28th 2025 at 2:38 GMT by The West Australian
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Seed Oils: Decoding the Chemistry, Health Claims and Culinary Uses

When most people think of “oil” they picture a glossy liquid that turns a dish from bland to brilliant. Yet the world of cooking fats is anything but simple. A recent piece in The West—Seed Oils: Making Sense of the Complex Science Behind Good Cooking Oils—traces the science that separates the truly health‑boosting oils from the ones that can do more harm than good. By following the links in the original article, the author pulls together nutritional research, food‑industry practices and culinary wisdom to give readers a clear roadmap for choosing oils that taste good and keep them healthy.

1. The Building Blocks of Oil: Saturated, Monounsaturated and Polyunsaturated

All fats are made of fatty acids that end in long chains of carbon atoms. These chains can be:

Saturated fats (butter, lard, coconut) resist oxidation because their chains are tightly packed. Unsaturated fats (olive oil, canola, sunflower) are more flexible, but their double bonds make them prone to breaking down when heated or exposed to oxygen—a process that produces harmful free radicals and rancid flavours.

The article emphasizes that not all unsaturated fats are created equal. While monounsaturated fats are generally considered heart‑healthy, polyunsaturated fats (PUFAs) such as omega‑6 and omega‑3 fatty acids are essential for brain function and cell membranes. However, an excess of omega‑6 (common in many processed seed oils) relative to omega‑3 can trigger inflammation. The key, the author argues, is balance and choosing oils that are rich in high‑oleic (monounsaturated) variants.

2. The Big Four: Olive, Canola, Sunflower, and Safflower

The piece spends a good chunk of time dissecting the most common “seed” oils found in Australian kitchens:

Each oil’s smoke point—the temperature at which it starts to burn—also matters. The article notes that refined versions of these oils can have smoke points above 200 °C, making them suitable for stir‑fries and deep‑frying, whereas cold‑pressed EVOO, with a smoke point around 160 °C, is best for finishing dishes or low‑heat cooking.

3. The “Processing” Problem

A recurring theme in the article is the impact of processing on oil quality. Fresh‑pressed or cold‑pressed oils retain the natural antioxidants and flavour compounds that are destroyed during refining, bleaching and deodorizing. Yet refined oils are more stable at high temperatures, which explains why they dominate in commercial frying chains and processed foods.

The author follows a link to a Harvard Health commentary that explains how hydrogenation—a process used to harden liquid oils into spreads—produces trans‑fats. Even small amounts of trans‑fat can raise LDL (bad) cholesterol and lower HDL (good) cholesterol, increasing cardiovascular risk. Consequently, the article urges consumers to avoid partially hydrogenated oils, which are still listed on many product labels in Australia.

4. Omega‑6 Versus Omega‑3: The Inflammation Debate

An article linked from The Conversation is cited, summarising meta‑analyses that show a high omega‑6:omega‑3 ratio (above 10:1) may promote chronic inflammation. Modern diets, heavily reliant on seed oils such as soybean, corn and sunflower, often push this ratio far higher than the 4:1 ratio recommended by many nutritionists. The West piece explains that while the body needs omega‑6, an overabundance can tip the scales toward inflammatory states associated with heart disease, arthritis and even certain cancers.

The solution? Rotate oils and incorporate omega‑3‑rich options such as flaxseed oil (cold‑pressed, low smoke point) and rapeseed oil (high in omega‑3). Pairing these with foods high in antioxidants can help neutralise free radicals generated during cooking.

5. Practical Take‑Aways for the Everyday Cook

1. Use Extra‑Virgin Olive Oil (EVOO) for salads, drizzling and low‑heat sautés. Its robust flavour and antioxidant profile make it a heart‑friendly staple.
2. Choose high‑oleic sunflower or safflower oil for frying or baking—they resist oxidation better than classic versions while still delivering a neutral taste.
3. Avoid partially hydrogenated oils. Even “light” or “low‑fat” labels can hide trans‑fat content.
4. Limit highly refined soybean and corn oils unless you’re using them in quick‑sauté or stir‑fried dishes where the high smoke point outweighs the omega‑6 excess.
5. Balance your omega‑6 intake with omega‑3 sources—flaxseed, chia or walnuts.
6. Read the label for “cold‑pressed” or “unrefined” if you want more flavour and nutrients; just be mindful of the lower smoke point.

6. The Bottom Line

The article concludes that “good cooking oil” is more a matter of chemistry than culinary legend. It’s not enough to pick the cheapest bottle or the one with the best‑looking packaging. Understanding how the structure of fatty acids determines oxidation, smoke point and health effects can help shoppers make choices that align with both taste and well‑being.

By weaving together peer‑reviewed science, industry insight and culinary practice, The West gives its readers a clear and practical guide to navigating the complicated world of seed oils. Whether you’re a seasoned chef or a home cook, the lesson is simple: choose oils that fit the dish, respect their heat tolerance, and keep an eye on the omega‑6 to omega‑3 balance for long‑term heart health.