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On Health with Houston Methodist
Seed Oils: The Current Bad Guy in the Food World?
Seed oils are a hotly debated topic on social media. Some content creators claim that the cooking oils are toxic and cause a host of chronic conditions, from obesity to diabetes. Nutritional research tells a more nuanced story about these often-villainized, refined plant-based vegetable oils, including canola, corn, sunflower and grapeseed. Do we need to rid our pantries of these oils, or just use caution while cooking? In this episode, a registered dietitian shares the truth about seed oils to help you make healthy decisions for your home cooking.
Expert: Amanda Beaver, Senior Registered Dietitian
Notable topics covered:
- Which oils are considered seed oils?
- The truths that get lost in the seed oil debate
- How do omega-6s and omega-3s affect inflammation in the body?
- Smoke point and oxidation: Why you should throw out cooking oil when it smokes
- The terms you need to know when purchasing cooking oil
- Where butter falls in the cooking fat debate
- Beef tallow: Is it a good choice for cooking or skincare?
- The more important questions to ask than “Does it have seed oils in it?”
If you enjoy these kinds of conversations, be sure to subscribe. And for more topics like this, visit our blog at houstonmethodist.org/blog.
♪ ♪
ZACH MOORE:Welcome to On Health with Houston Methodist. I'm Zach Moore. I'm a photographer and editor here, and I'm also a longtime podcaster.
KATIE MCCALLUM:I'm Katie McCallum, former researcher turned health writer, mostly writing for our blogs.
ZACH:And Katie, do you know about seed oils?
KATIE:You know, I really hadn't heard of this concept or, like, terminology until a couple months ago. ZACH: Okay, good. Yeah. Maybe I mean I saw something on Instagram that was like,"Seed oils are bad for you." And I was like,"What are seed oils?"
ZACH:Okay, usually I feel like okay, I'm a little -- maybe one step behind on this scientific stuff and you guys are ahead of me on this stuff. But I feel good now knowing that we found out about it at around the same time.
KATIE:Yeah. I will say I had for, not a long time, but many years heard that canola oil wasn't particularly great for you, so I had switched to olive oil for that reason. But I had no idea it was quote unquote a "seed oil." So then, when I went to go look up what seed oils were, I was like, "Oh, okay. I have heard things questioning canola oil, so let me look into this." And yeah, I still don't really know if they're actually bad for me, let's put it that way.
ZACH:Right. Do you use a lot of oil in your cooking at home or anything like that? KATIE: Yes, we do. So, we really do try to, like, not use a lot of butter. Mm-hmm.
KATIE:And we substitute olive oil for pretty much any kind of, like, -- any time a recipe calls for butter, we'll sub for olive oil.
ZACH:Pour that in the pan before you cook something, that sort of thing? KATIE: Yeah. Kinda depends what we're cooking -- I do use, like, canola oil and safflower oil and stuff if we're doing, like, a stir fry. Like, once you turn the heat up kind high, like, you can't use olive oil anymore. Smoke point, very important statistic, we'll talk about later. KATIE: Yeah. And so, like, in those cases, we don't use ol -- or like on the grill, you cannot use olive oil. Right, right.
KATIE:We use avocado oil on the grill. I buy olive oil at, you know, the big box stores in large volumes and… ZACH: Mass quantities. Yeah, we buy a lot of it. Yeah. How about you?
ZACH:Like you, making a - you know, a micro shift towards,"Okay, this is healthier than butter." So, whenever, you know, in the old day -- quote unquote,"Old days," I would just, like slice off a piece of butter and put it in the pan. You know, it has a certain taste to it, it nice sometimes though, you know, butter.
KATIE:Arguably --
ZACH:Warming up some tortillas, that sort of thing, right? But no, now I usually just put in a drip olive oil.
KATIE:And I also don't even know if, like, canola oil, olive oil, like, are they better than butter? I mean, they probably are. But, you know, I mean, you hear about a lot of restaurants not wanting to use seed oils now and so you do start to wonder. So anyways, I'm glad we're talking about this because whenever I go to look, I'm always kinda confused by what I'm reading so it's nice to hear it straight from the source. ZACH: Yeah. Seed oils have really become this boogie man of health and diet right now. And we talked to one of our experts, Senior Registered Dietitian, Amanda Beaver. She's been on the podcast a few times, so I had a good time talking to her again about seed oils and what to know about them.♪ ♪Thanks so much for being on the podcast again with us, Amanda.
DR. AMANDA BEAVER:Thank you for having me.
ZACH:And we're here to talk about something that is a hot topic in health circles and dietitian circles maybe, seed oils. AMANDA: Mm-hmm. Now, I had never heard of seed oils until probably a few months ago, and it was all bad things. That they're toxic, that they're responsible for the rise in chronic illnesses like diabetes, obesity, heart disease, etcetera. So, first of, can you define for us what seed oils are?
AMANDA:It's kind of used as an umbrella term for the oils that come from safflower seeds, soybeans, sunflower, safflower, canola.
ZACH:Okay.
AMANDA:Those are some of the most common ones that we'll see in our foods. And what all of these oils have in common is that they're rich in omega-6 fats, which we'll talk about more in a second. But there are some outliers that I like to bring up. So, technically, flax oil or flax seed oil is a seed oil but it often doesn't get lumped into the same negative category with all the other seed oils. And then, there's another outlier too and it's called high oleic sunflower oil, which you can definitely find on food labels if you're ever scanning them. And this is a type of sunflower oil that's rich in monounsaturated fats, so it's gonna be a little bit different too from a lot of these other seed oils that I just mentioned. With this topic, there's a lot of nuance that we need to go through here. And I think seed oils have been painted as either all good or all bad depending on which side you're on. And this is an oversimplification. So, to, kinda, start off, I wanted to go through the three main reasons why people feel like seed oils are potentially detrimental and we'll, kind of, break it down a little bit. So, the first reason why seed oils are often cited as bad and probably the most common reason are that they are gonna be rich in omega-6 fats. And our body, when we ingest these omega-6 fats, a small amount of them are gonna be turned into something called arachidonic acid, which is a little bit pro-inflammatory. It's considered pro-inflammatory. And we'll talk more about that later too, but that's probably the number one reason that these are cited as bad for us. And the second reason is that these seed oils are more highly processed. But that can be both a good thing and a bad thing. So, the good thing about them being more highly processed is that they have those solids removed so they have higher smoke point, meaning they're not gonna smoke at as low of a temperature. So, we can cook them to hotter temperatures. One downside of that is in order to get them to that point, we have to use heat and chemical solvents to extract these impurities from these seed oils. And a small amount of these chemical solvents will remain in the oil, a very small amount and it is believed to be still safe, but some of it is gonna remain. And it is thought that when we cook with that oil, some of it will dissipate, so that's good too. But that's probably the second biggest reason that seed oils are cited as something that's bad for us. And then the third reason why people cite seed oils as something that's potentially detrimental, which, I feel like isn't talked about as often is due to the fact that it's rich in double bonds. So, omega-6 fats are polyunsaturated fats, and what that means is they've got a lot of double bonds. And the reason that this can be a bad thing when we're heating oils and cooking them to high temperatures is that at these high temperatures, they can start to oxidize and break down. And when they oxidize, they can lead to byproducts that aren't good for our health. And so, oils that are naturally rich in these double bonds, our omega-6s and our seed oils, they are gonna be more likely to have that oxidation happen when we're cooking them at higher temperatures even though they do have a higher smoke point.
ZACH:So, as you said, seed oils are your only higher in omega-6s, but we need these oils, right? And our bodies don't produce them themselves so I guess it's a matter of, like, how much do we need and these potentially giving us too much?
AMANDA:Yes. So, with omega-6s, and I think this is a good time to talk about omega-6s and omega-3s too. So, these are what we call essential fatty acids. And you can kinda think of them the same way that you think about proteins. Like, just like how maybe you've heard that there are essential amino acids for proteins. These are our protein building blocks that our body can't make itself. We have the same thing with fats. So, these are essential fatty acids. Our body cannot make them itself so we need to get these omega-3s and omega-6s from our diet. They're essential. However, one thing I will say though is that with these omega-6s, it doesn't have to come from seed oils. They are naturally gonna be found in things like pumpkin seeds, tofu, eggs. So, you can get them in a lot of foods. You don't have to get them from cooking oils.
ZACH:So, you have a well balanced diet, you're probably getting what you need already. You don't have to go seek it out somewhere else.
AMANDA:Absolutely yes. You do not have to seek these out to make sure you're getting your omega-6s. It's very easy to meet your needs for this.
ZACH:Okay. And omega-3s as well, or?
AMANDA:Omega-3s can be a little bit harder to meet because they're not rich in quite as many foods. So think things like flaxseeds, walnuts, salmon, trout, sardines. Those are gonna be our foods rich in omega-3s. Any time we eat these omega-6 fats, our body is gonna make a small amount of them into arachidonic acid. So, even if we're eating them from the foods I just mentioned like tofu, or eggs, or pumpkin seeds. And so, the concern is that if we're getting a ton of these omega-6 fatty acids from seed oils, that we will start to tip that balance a little bit and produce more arachidonic acid, which is considered pro-inflammatory. So, with this compound, it does have very important functions in the body and it does help with brain development, brain function, so it is needed. But we don't want -- the concern is that there will be too much of it being produced. And I do wanna contrast that too to our omega-3 fats. So, our body when we ingest those, so when we eat foods like salmon or flaxseeds or walnuts, a small amount of those fats are gonna be turned into EPA or DHA which is, kinda, like that final end product of omega-3s. And EPA and DHA are very anti-inflammatory. So, that's kind of where a lot of this controversy comes from is when you contrast those to, you know, black and white, like yes, EPA and DHA are a lot more anti-inflammatory and are good for us.♪ ♪
KATIE:Amanda mentioned two important omega-3 fatty acids you might not be too familiar with: EPA and DHA. These help with everything from brain function to heart, joint, and eye health. They're essential, meaning your body needs them, but you can't make them on your own, so you wanna be sure you're getting them through your diet. How much of these fatty acids do you need? For most adults, the sweet spot is around 250 to 500 milligrams combined each day. You'll mostly find EPA and DHA in fatty fish like salmon and sardines, but they're also found in flax seed, chia seeds, and walnuts.♪ ♪
ZACH:Up after the break, more with Amanda about seed oils and which ones might be considered better or worse for you.
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ZACH:There have been so many dietary changes in our society in recent years and decades. So, is there, like, a control test on this? Like, why do seed oils get the blame for this rise in all these chronic diseases? Why are they the bad guy right now?
AMANDA:Mm-hmm. So, I do think there's always gonna be a trend for who the bad guy on the block is. And right now, seed oils are very much in the limelight. And there are definitely drawbacks to seed oils like we discussed. But this kind of speaks to this oversimplification that I was mentioning earlier. So, a lot of content creators are citing seed oils as one of the potential causes to the high rates of chronic disease we're seeing, higher rates of cancer and type two diabetes, and that is very much an oversimplification because not only yes, our seed oil intake has gone up over the last few years, but so has our intake of added sugars. We've become more sedentary as a society. We're eating out more. So, there's a lot of other factors that we have to take into account that could be driving those increases and chronic diseases that we're seeing and it is very much an oversimplification to point to seed oils as the culprit because there's a lot of other factors that are contributing.
ZACH:Seed oils, they're the boogie man of the month when it comes to -- AMANDA: Yes. Yeah, yeah. So, you talked some about smoke point and oxidation and that sort of thing. What do you recommend then for high heat cooking if, you know, smoke point is a point of potential concern with some of these oils? AMANDA: Mm-hmm, sure. Any time our oil starts to smoke, just as, kind of, a side note here, don't use it. Throw it out. So, if you're heating up some oil on a pan and it starts to smoke, don't use it, don't eat it,'cause that's not good for us. When it starts to smoke, it's producing carcinogens that are gonna be detrimental to both ingest and to breathe in. So, definitely toss that oil out if you see it smoking up a lot. And the second thing that I wanna say is with seed oils, like, because they are more refined and they have all those impurities and solids removed, they are gonna have much higher smoke points. And so, that is one reason why proponents of seed oils tout them as a benefit is that they do have this high smoke point. But one thing we talked about earlier was how the oils that are very rich in double bonds, right, our omega-6s, our polyunsaturated fats, those are more liable to oxidize because those double bonds are more prone to that, whereas our oils that are much lower in those double bonds are not gonna have that be quite as much of an issue. So, our monounsaturated fats, things like our olive oil, our avocado oil, those are gonna be very low in double bonds, right? Mono means one, poly means multiple. So, the oil that I typically recommend for high heat cooking is regular avocado oil, and the reason for that is you'll notice that I didn't say virgin avocado oil or extra virgin avocado oil, and that's because if it is extra virgin or virgin, then its gonna have a lower smoke point. It's gonna have some of the solids in it that are gonna make it not as good for high heat cooking. So yes, this is a little bit more of a refined avocado oil, but it is still gonna have that benefit that it's rich in monounsaturated fats, which are gonna be less liable to oxidizing and breaking down when we expose them to high heat. No, this is good guidelines because you go to the oil aisle at the grocery store, it's kind of intimidating. AMANDA: Yeah. You really gotta pick up the label and really read it if you wanna know what really what you're ingesting, what you're getting out of it, right?
AMANDA:Absolutely, absolutely. We're seeing all kinds of things like cold pressed, virgin, extra virgin, or there's just the regular version. So, know that any time you're seeing those terms like virgin, cold pressed, extra virgin, those are gonna be less refined, which can be a good thing, right? But it can be a drawback if you're trying to cook at higher temperatures because we do not want that oil smoking. That's not a good thing.
ZACH:So, all that being said, what are the best seed oils and what are the worst? Or does it all depend on what you're using them for and how you're using them?
AMANDA:Yes, I think you kinda nailed it with the last part of that question. So, it does depend on how much you're having, what you're using them for, how you're using them. And so, that's gonna really discern whether or not, you know, it's kind of a good idea. So, one thing that I've seen over the last few months is if a food has any kind of seed oil on it on the food label, people are tossing it. And that is kind of a drawback that I wanted to point out just because there might be other redeeming qualities of that food and we might be swapping it out for something that's maybe less nutritious for us, which we'll talk about, kind of, some of the switchover to our beef tallow and our butter here in a moment. ZACH: Okay. But yeah, I would encourage people to, rather than scanning the label and, you know, absolutely avoiding it at all costs if it has any seed oil, to ask themselves first, like, "Is this a more minimally processed food or is this a highly processed food?" Let that be more of their guide for whether or not they should pick it up and add it to their cart. So, don't let whether or not there's a seed oil be the ultimate determining factor. Ask yourself,"How processed is it?" Because that might be a little bit more important.
ZACH:Yeah, you and I had a whole podcast on ultra processed foods. I recommend everybody go check it out in our back catalogue out here on On Health.
AMANDA:Yes, yeah. Another thing too is you could ask yourself,"Is this a food that's been fried or not?" That might be a better question to ask yourself too because we talked about how when these seed oils are cooked at higher temperature, they are -- those double bonds are more likely to oxidize and produce negative byproducts that aren't good for us. So, if you're choosing something that maybe there's just a little bit of it in it, and it's something that's a cold product, you know, might not be the end of the world. But if you're picking up something that's fried and it's probably been exposed to those higher temperatures, that would not be as good of an option. So, I would recommend asking yourself those two questions first. Is it highly processed or not? Is it fried or not? And -- rather than does it have a seed oil or not?
ZACH:Yeah. I think we all know that fried is just intrinsically less healthy than not fried, but that's good to know some of the deeper science of it there too, like,"Well, this is why. It's not just because it's because it's greasy or…
AMANDA:Right, right. And it does, like -- you know, personally, I don't love when things are fried in, like, seed oils just because they are more likely to break down because of all those double bonds. And if you've ever gotten an order of French fries and they've tasted kinda off or almost a little bit rancid, that's a sign that those oils have, kind of, broken down and oxidized a little bit. And, you know, it's not a good thing. We can taste it. And one of the most common fry oils is canola oil, which does have a very high amount of omega-6s. It does have some omega-3s too that can make it not super good for frying. ZACH: Yeah. I was at a Mexican restaurant not too long ago and we got a basket of chips and we were all like,"These taste a little… These don't taste right.
ZACH:A little oily." And the waiter was like,"Oh, sorry." And they brought us a new one. It was fine after that. But I think they knew. I think they must have had a few people sending those baskets of chips back.
AMANDA:This is old oil, or this -- yeah.
ZACH:And I love chips. So, there's gotta be something really wrong tasting with them for me not to finish the basket of chips. So, never fun when you -- because you can taste it. That's your body telling you stop, right?
AMANDA:Yeah it's -- yeah. With our different oils, we talked about how the most common fry oil is canola oil. And so, there are some drawbacks there that I wanted to bring up. So, canola oil has a lot of omega-6s, but it does have some have some omega-3s and our omega-3s are a good thing for us, right? We talked about how they eventually can be turned into things that are anti-inflammatory. But we talked about how when fats are rich double bonds, they're more likely to oxidize, and break down, and turn rancid. And so, because canola oil does have a lot of those omega-6s and some of those omega-3s, it is gonna be more likely to oxidize due to all those double bonds that are found in it. And the same thing is true for soybean oil which is also a really common fry oil, and it does have a lot of omega-6s and a little bit of omega-3s too, but that is a drawback for frying because that is gonna make it more likely to oxidize. Now, we can contrast that to something like peanut oil which technically, peanuts aren't a seed, they're a legume in the bean family. But our peanut oil is gonna be pretty high in our monounsaturated fats. It has a pretty decent amount of them. It still definitely has omega-6s. But I do feel like with peanut oil, that is one benefit of it that it doesn't have quite as much of those omega-6s or omega-3s in it that are gonna be more liable to oxidizing when we're frying with it or cooking with it at higher heats.
ZACH:Okay, so peanut oil's kind of a middle ground between the seed oils and your avocado oils and canola oils?
AMANDA:Mm-hmm. Absolutely. Absolutely. And I think some of us might know there are definitely some fast food and restaurant chains out there that use peanut oil. And while those aren't a good option for people who have peanut allergies, you know, they do have that benefit of being richer in those monounsaturated fats which are better for us.
ZACH:So, we hinted at some potential alternatives earlier. Let's explore some of that. Like, butter versus seed oils or at least plant-based oils,'cause I've seen studies that show that a higher intake of plant-based oil was associated with a 17% reduction in total mortality and conversely, those same studies showed high butter consumption was associated with a 15% increase of total mortality. So, butter loses? AMANDA: Yeah. So the study that you're citing is one that used a very large group of people. So, whenever studies have a ton of people in them, they're gonna be a little bit more highly powered, but the results are gonna be more reliable than if it's a smaller study. And so, I would, kinda, take that as, like, "Wow, yeah. This is evidence supporting that our mono and polyunsaturated fats are gonna be probably a better option than things like butter and our animal fats. So, are saturated fats a good alternative? I've read that some restaurants are replacing seed oils with beef tallow for example. AMANDA: Mm-hmm. Yes. So, beef tallow is a saturated fat and it's very much a trendy fat right now. And there are some popular restaurant chains and fast food chains that are switching over from canola or soybean oil to things like beef tallow. But, as we just mentioned that study that showed that we saw that higher risk or mortality when we switch over to some of those more saturated fats for our primary cooking fats, we do see a higher mortality risk. So, I think this is more of a side step or a step in a worse direction than a step in the right direction. Interesting.
AMANDA:So, think about this more like it's probably not any better for you. It's still a French fry.[laughter]
ZACH:Gotcha, gotcha. You know, you mentioned how beef tallow is a bit of a trend. Another trend I saw is people use beef tallow as a face moisturizer. Do you have any thoughts on that?
AMANDA:Yes, so this is another very popular trend. And so, for people who have very, very dry skin, you know, it could help a little bit, but beef tallow is considered comedogenic meaning that it can increase the risk of getting acne, it can, kinda, trap bacteria, and dirt, and oils onto our skin, and this is not a good thing for people who are more acne-prone. So, that's one thing to be on the lookout for.
ZACH:Well good to know. I won't be lathering my face in beef tallow then. So ultimately, are we looking too micro for problems with seed oils when really the problems are more macro and any final thoughts on seed oils to leave the listeners with? AMANDA: Absolutely. So, one reason I don't love this, kinda, trend of seed oils and tossing out all of our products and things that have seed soils is that it's getting as little bit too granular, right? It's making it a very black and white oversimplification. And it's a better idea for our health if we focus more on the bigger picture. So, rather than ask yourself,"Do I have any seed oils in my diet?" Ask yourself,"Am I getting my veggies, and my fruits, and my nuts, and my proteins?" And look at, kind of, your overall eating pattern and how much processed food you're eating, how much you're eating out. Ask yourself those questions because those are gonna be more indicative of our health and improve our nutrition than just whether or not it has a seed oil or not. Gotcha. Well Amanda, as always, great to have you on the podcast. Thanks for sharing this knowledge and I look forward to applying it in my never ending dietary journey.
AMANDA:Thank you.♪ ♪
ZACH:All right, so great talking to Amanda as always. Especially about this hot topic like seed oils. And one of the, you know, many great takeaways from the conversation that I had anyway was, you know what? If you have a product with seed oils in it, you don't have to immediately throw it away. There are things to look for specifically that are in them that you can look out for.
KATIE:Yeah. I literally wrote down what she said that I'll probably, like, put in a note in my phone. And she basically said, "Ask first is it highly processed?" So, if it's a highly processed snack, like, that's what matters more than whether there are seed oils in it. You know, we don't wanna eat a lot of highly processed snack foods and foods like that. And the second thing she said is,"Is it fried or not?" So again, focus less on the seed oil part of it and say, like,"Hey, if this is a fried food, maybe it's not the best choice. If this is highly processed, maybe it's not the best choice." Not really the seed oil part of it, which I think it's good criteria to -- again, brings us back to, like, what actually matters when we're evaluating food 'cause we have so many options… ZACH: Right. That, you know, you're oversimplifying if you're just focused on whether it's the seed oils.
ZACH:Mm-hmm. Smoke point, another thing we talked about. Yes, if your oil starts to smoke, dump that out immediately. You know, that's common sense, right?
KATIE:Well, I don't know -- I mean -- or sorry, I don't know if it's common sense because sometimes -- or I don't think I understood why, like, things were smoking necessarily. You know what I mean? Like, a long time ago. Now that I've, you know, I've been cooking for a long time so I've figured it out more. But like yeah, if you're new to, like, cooking yourself at home, yeah if it's smoking, it's probably because it's the oil. It's not so much that your pan is too hot. I used to think my pan was too hot and that I needed to turn the heat down. ZACH: Yeah. But that doesn't really solve it either. So, yeah. Like, you're just using the wrong oil. A couple weeks ago we had sesame oil in a really hot pan and our fire detector almost went off. Yeah, and now I understand why. But, you know, I might have back then thought, like, "Okay, this is just too hot, let me turn it down." Like, that was never gonna help, so. No, I appreciated that she, kinda, walked, us through, like, the pro tips of,"Yeah, olive oil's good for you but it's a pretty low smoke point so you're not gonna be able to use it for everything." And that's when yeah, you'll need to sub for one these seed oils and things like that. So, I thought it was helpful.
ZACH:Yeah, for me it was more understanding the science. Like, okay, now I understand like -- I knew like,"Oh, it's doing this, we can't use that now." But now I kind of really understand why.
KATIE:Yeah, I had no idea that it was, like stuff bad for you was forming. I was just like,"Oh, it's smoking and I don't want the fire detector to go off." I had no idea that it's like now I'm gonna be eating carcinogens or something like that. I had not taken it that seriously.
ZACH:It's more an internal health concern now than a,"Oh, I gotta turn off the yeah… KATIE: No, yeah, yeah, yeah. That's where my head was. My fire alarm." Absolutely. No, I totally relate to that. Also, you know, seeking out omega. Supplements are always a big point of conversations these days. People seeking out omega pills and things like that. But your body is gonna generate -- of course, there are always exceptions but if you have a well-balanced diet, your body is gonna take care of itself. You don't need to seek out these things. So, you don't need to worry about, like, "Does this have this much omega, etcetera?"
KATIE:Yeah. I mean it sounds like balanced diet, you know, of course is kind of the answer. I do think it would be worth us diving into omega-6 fatty acids in particular. I mean, from what she said, omega-3s are pretty easy to come by with a balanced diet. But when she was talking about the omega-6, I was like, "I could maybe not have enough of it."'Cause we don't eat a ton of fish. I would be interested to, kind of, deep dive into, like, "Okay, this is the more beneficial of the two. They're both good for you. This is the more beneficial one. Like, are you getting enough and are you sure you're getting enough?" Right? Yeah, again, healthy diet, you're probably doing okay from that regard. Oversimplification to say that picking a different oil is gonna fix any, like, you know, downstream health problems coming your way. ZACH: Absolutely. So, with all this new information that we have, is it gonna change your cooking habits at all, Katie? I think -- no, I think mine are gonna stay the same. I just supported that the internet has really tried to cause a lot of confusion about them and that I think I'm probably doing okay and it's good to hear from somebody, a registered dietitian, that that is the case. So, that's how I feel. What about you? ZACH: Yeah. I mean, we use a lot of avocado oil already based off another, probably, podcast I had with Amanda, recommending things. So, I feel like we're in a pretty good spot. And again, even though seed oil is like the boogie man of the month here, don't go to your pantry and throw everything away. Just, you know, take all the information in, take a nice measured approach. Everything in moderation as we always say here on On Health, right? KATIE: Yep.
ZACH:All right, well that's gonna do it for this episode of On Health with Houston Methodist. Be sure to share, like, and subscribe wherever you get your podcasts. We drop episodes Tuesday mornings. So, until next time, stay tuned and stay healthy.♪ ♪