Sunflower oil (and other seed oils) is frequently criticized for its alleged inflammatory properties. With the abundance of conflicting information available, it can be challenging to discern the facts. Is sunflower oil a contributor to chronic diseases, or merely a practical cooking oil?
In this article, we’ll break down what ‘inflammatory’ really means, the connection between inflammation and the role of omega-3 and omega-6 fatty acids in your diet, and most importantly, why maintaining the right balance is key to reducing inflammation.
It’s not as complicated as it sounds once you take the time to understand it!
What exactly is ‘inflammatory’?
At its core, inflammation is a natural and essential response in our body, much like our body’s own defense system.
For example, when you cut yourself, the area becomes red, warm, and swollen – that’s inflammation. Your body sends immune cells to fight off potential infections and to repair the damaged tissue. In the short term, this reaction helps heal and protect the body.
However, the real issue starts when inflammation becomes chronic. Numerous studies have shown that prolonged inflammation is a major contributing factor in the development of conditions such as cardiovascular diseases, diabetes, arthritis, and even certain mental health disorders like depression.
Chronic inflammation isn’t always easy to spot, as it can develop subtly over time.
Symptoms may include:
- Fatigue
- Joint pain
- Digestive issues
- Frequent headaches
- Weakness immunity
- Brain fog
- Unexplained weight gain
Often, it’s long-term dietary habits that fuel this inflammatory state, which explains why certain types of food are blamed for making it worse.
Sunflower oil: Friend or foe?
We often hear about certain foods being ‘inflammatory’, meaning they could trigger or worsen inflammation in the body. Usual suspects include ultra-processed foods filled with additives, preservatives, and trans fats.
But what about sunflower oil? Is it really something to avoid?
Oleic or linoleic?
There are two types of sunflower oil available on the market: oleic, which is mainly composed of omega-9, and linoleic, which is higher in omega-6.
At Maison Orphée, our sunflower oil is high-oleic, meaning it mostly contains omega-9 – a type of monounsaturated fat also found in olive oil. Omega-9 is known for heart-health benefits, helping to lower bad cholesterol (LDL), while boosting good cholesterol (HDL).
Omega-6: essential, after all
Even though our oil is oleic, we often see a lot of confusion and misinformation surrounding linoleic sunflower oil, which is rich in omega-6. Omega-6 is an ‘essential’ fatty acid: the body needs it but cannot produce it on its own, meaning it must be obtained through diet.
As highlighted in an article by Harvard Health Publishing, omega-6 fatty acids don’t cause inflammation on their own. In fact, these fats can have protective health benefits when consumed in the right balance. The issue isn't omega-6 itself, but rather how it’s incorporated into our diet.
Find the right balance!
Research shows that historically, human diets maintained a balance omega-6 to omega-3 ratio about 1:1 (Simopoulos, 2002). However, today’s Western diets are way off balance, with ratios as high as 20:1, tipping heavily toward omega-6. This imbalance has been linked to an increased risk of heart disease and inflammatory conditions (DiNicolantonio et O'Keefe, 2021).
Experts agree that lowering this ratio to somewhere between 2:1 and 4:1 can significantly reduce inflammation and the risk of various chronic diseases.
To help restore balance, focus on adding more omega-3-rich foods to your diet. Fatty fish like salmon, mackerel, and sardines are great options, as are flaxseeds and walnuts. For a plant-based alternative to fish oil, virgin flaxseed oil is an excellent choice.
So, should we avoid sunflower oil?
Sunflower oil isn’t the enemy, and the one from Maison Orphée definitely isn’t!
A balanced diet is always the best way to keep your body healthy. Given that the typical Western diet tends to promote inflammation, it’s worth adding more omega-3 sources to balance things out. You might also want to check out innovative options like The Perfect Oil MC, a blend specifically designed to offer a perfectly balanced ratio of omega-3, 6, and 9.
At the end of the day, like with most things in nutrition, it’s all about balance!