What Happens to Your Body When You Eat Grapeseed Oil Regularly
A registered dietitian explores the potential benefits and downsides of consuming this healthy oil.
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Reviewed by Dietitian Jessica Ball, M.S., RD
Grapeseed oil often flies under the radar of household cooking oils. This is a shame, considering grapeseed oil offers many potential health benefits, such as combating inflammation, boosting cardiovascular health and reducing cancer risk.
But what happens to your body when you eat grapeseed oil regularly? To find out, we delved into the research and spoke with a registered dietitian. Read on to uncover grapeseed oil’s nutrition profile, the health benefits of incorporating it into your weekly menu, whether there are potential red flags to look out for and tips for enjoying it as part of a healthy, well-balanced diet.
Related: 4 Healthy Oils Beyond Olive Oil to Eat Every Week, According to a Dietitian
What Is Grapeseed Oil?
As the name suggests, grapeseed oil is made from grape seeds, primarily those used for winemaking. After the grapes are pressed to extract the juice, the seeds are left behind. These seeds are then dried and pressed to extract the oil. Due to its mild flavor and high smoke point, grapeseed oil is commonly used for sautéing, frying and baking. Additionally, grapeseed oil is often used in skin and hair care products for its moisturizing and antioxidant benefits, says Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.
Health Benefits of Grapeseed Oil
Promotes Heart Health
Grapeseed oil is rich in polyunsaturated fats (PUFAs), specifically omega-6 fatty acids, which can be beneficial for heart health. Harris-Pincus says, “The PUFAs in grapeseed oil can help lower LDL (often called “bad”) cholesterol when you substitute it for saturated fats in your diet.” Grapeseed oil also contains compounds like linoleic acid, which may help reduce inflammation and boost overall cardiovascular health.
May Reduce Chronic Disease Risk
Grapeseed oil contains antioxidants like vitamin E and proanthocyanidins. These antioxidants can help protect cells from damage caused by free radicals, which are unstable molecules that can lead to oxidative stress and various chronic diseases. Other antioxidants found in grapeseed oil can also help reduce inflammation. “Grapeseed oil has antioxidants like polyphenols such as resveratrol and quercetin that may offer anti-inflammatory benefits,” says Harris-Pincus.
Supports Better Skin Health
The antioxidants and omega-6 fatty acids in grapeseed oil can also help improve your skin. Vitamin E, in particular, is known for its moisturizing and wound-healing benefits. Since grapeseed oil is rich in vitamin E, applying grapeseed oil topically or eating it regularly may help improve skin hydration, elasticity and overall appearance. Additionally, Harris-Pincus says grapeseed oil’s vitamin E content may offer anti-aging benefits for skin.
Related: The Top 5 Nutrients for Better Skin Health, According to Experts
May Help Regulate Blood Sugar
Some studies suggest that grapeseed oil may help improve insulin sensitivity and reduce blood sugar levels. While more research is needed to confirm these benefits, incorporating grapeseed oil into a balanced diet may benefit those with diabetes or prediabetes.
Grapeseed Oil Nutrition
One tablespoon (14 milliliters) of grapeseed oil contains the following, per the USDA:
Calories: 120
Total Carbohydrates: 0 g
Dietary Fiber: 0 g
Total Sugars: 0 g
Protein: 0 g
Total Fat: 14 g
Saturated Fat: 0 g
Sodium: 0 mg
Vitamin E: 4 mg (27% Daily Value)
Cons to Consider
One potential drawback of frequent grapeseed oil consumption is the high omega-6 fatty acid content. While omega-6 fats are essential for optimal health, excessive consumption may lead to an imbalance in the omega-3 to omega-6 ratio over time, which research shows can increase the risk of inflammation and other health issues.
Grapeseed oil is high in calories and fat, so consuming large quantities may lead to weight gain. “Grapeseed oil is a concentrated source of calories, the same as any oil,” explains Harris-Pincus. “With 120 calories per tablespoon (all from fat), it’s important to be aware of portion sizes when using any oil.”
Is Grapeseed Oil Safe for Everyone to Eat?
While grapeseed oil is generally safe for most people when enjoyed in moderation as part of a balanced diet, regularly consuming it may result in inflammation or adverse effects for those with grapeseed oil allergies. “Grapeseed oil is likely safe for anyone who does not have an allergy to grapes or a medical disorder requiring a limit on fat intake,” says Harris-Pincus. “Make sure to store it away from heat in a dark place to protect the oil from oxidizing.”
Related: Is It Safe to Take Expired Multivitamin Supplements? Here’s What Health Experts Say
4 Ways to Enjoy Grapeseed Oil
In Salad Dressings
Instead of using a store-bought salad dressing, combine grapeseed oil with vinegar or citrus juice, herbs and spices for a simple, flavorful homemade dressing. Try our Grapeseed Oil Caraway Vinaigrette as a refreshing addition to your salads.
For Roasting Vegetables
Grapeseed oil’s high smoke point makes it a fantastic option for roasting veggies at high temperatures. Toss your favorite veggies in grapeseed oil, season with salt, pepper and herbs, and roast until tender and caramelized. The result is deliciously crispy vegetables with a hint of nutty flavor, like our Sheet-Pan Roasted Root Vegetables.
In Baking
Substitute grapeseed oil for some of the butter or other oils to reduce saturated fat content in baking recipes. Grapeseed oil adds moisture and richness to baked goods without overpowering other flavors. Try using it in cakes, muffins or a baked oatmeal recipe like our Peach Baked Oatmeal.
As a Marinade
Grapeseed oil can be used as a marinade base for meats, poultry, seafood or tofu. Combine it with herbs, spices and acidic ingredients like vinegar or citrus juice to tenderize and flavor your protein before cooking. Give our Spicy Herb Sauce a try and it may become part of your regular rotation.
The Bottom Line
Grapeseed oil offers numerous health benefits, such as supporting heart health by lowering LDL (“bad”) cholesterol, reducing chronic disease risk due to its antioxidant content, boosting skin health by hydrating and enhancing elasticity, and helping regulate blood sugar levels. However, consuming too much grapeseed oil can lead to an imbalance in omega-6 fatty acids, potentially increasing the risk for inflammation. For many, grapeseed oil can be a healthy addition to a balanced diet when enjoyed in moderation.
Frequently Asked Questions
Is grapeseed oil healthier than olive oil?
Grapeseed oil has a higher smoke point and more neutral flavor than olive oil, making it a better option for high-heat cooking. However, olive oil is richer in heart-healthy monounsaturated fats (MUFAs). Both oils can be healthy additions to your eating pattern.
Is grapeseed oil inflammatory?
Grapeseed oil contains omega-6 fatty acids. While grapeseed oil isn’t inherently inflammatory, eating it in large quantities may imbalance the omega-3 to omega-6 ratio in your diet, which can lead to greater risk of inflammation.
What are the disadvantages of grapeseed oil?
Grapeseed oil’s high omega-6 content may induce inflammation when overconsumed. Also, grapeseed oil lacks some healthy compounds, such as polyphenols and MUFAs, found in other oils like olive oil.
Read the original article on Eating Well.
