Safflower Oil: What’s Good, What’s Bad?
Medically reviewed by Jamie Johnson, RDN
Safflower oil is a seed oil produced by pressing the seeds of the safflower plant. Its main use is as a cooking oil. It also has some uses in skin care.
Safflower oil is lower in saturated fatty acids than corn oil, olive oil, and most other cooking oils. Foods that are high in these types of fats can lead to higher cholesterol levels, which can increase your risk of heart disease.
While safflower oil may help improve your health, it may also increase pro-inflammatory substances in the body due to its content of omega-6 fatty acids. This could raise the risks of certain chronic diseases.
This article describes the uses of safflower oil and how it can help your health and skin. It also explains the debate around safflower oil and how it compares to other oils.
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Safflower Oil Uses and Benefits
Safflower oil is a cooking oil that may have some health benefits. There are two types of safflower oil. The most commonly used type is high-oleic safflower oil, which is high in monounsaturated fats and low in saturated fatty acids.
With a high smoke point, safflower oil is ideal for high-heat cooking and deep frying. It has a high smoke point of 450 degrees F. (Smoke point is the temperature at which the compounds in oil break down and start to smoke.)
When cooking, it is safest to avoid reaching an oil's smoke point. The molecular breakdown of the oil when it smokes can create pro-inflammatory free radicals (unstable molecules) that could harm your health.
The second type of safflower oil is high-linoleic safflower oil. It is rich in polyunsaturated fats. This type is used as a nutritional supplement and an ingredient in certain products like salad dressings, cosmetics, and animal feed. In cooking, it is best used unheated and saved for drizzling over salads.
Cosmetic
Safflower oil has several cosmetic uses. It is commonly used in many cosmetics and skin care products. You can also apply it as a single ingredient to your skin without any preparation.
Safflower oil has cosmetic benefits due to its high vitamin E content. Vitamin E contributes to the skin's antioxidant defenses against ultraviolet (UV) radiation and pollution-related free radicals.
Research on the benefits of topical (applied to the skin) safflower oil indicates it may provide the following benefits:
Analgesic (pain-relieving) and antioxidant
Topical moisturizer
Anti-inflammatory treatment for potential help with pimples and acne
Antibacterial and antifungal treatment to promote healing of skin wounds
Heart
Safflower oil may help balance cholesterol levels to reduce the risk of heart disease. Monounsaturated safflower oil is high in oleic acid, which is believed to lower low-density lipoprotein (LDL) cholesterol ("bad cholesterol"). Monounsaturated fats may increase your levels of high-density lipoprotein (HDL) cholesterol ("good cholesterol").
In a large meta-analysis of human trials, safflower oil reduced levels of triglycerides (a type of fat in the blood), LDL cholesterol, and total cholesterol better than saturated fats.
Breast Cancer
The oleic acid found in safflower oil may provide some protection from breast cancer. Research indicates that oleic acid may help suppress the expression of the Her-2/neu (erbB-2) gene, which is involved in the development of breast cancer.
Age-Related Macular Degeneration
The high vitamin E content of safflower oil may make it valuable in protecting eye health. Vitamin E intake is linked with a lower risk of age-related macular degeneration, a common cause of vision loss in older people. Research indicates that consuming 20 milligrams (mg) of vitamin E daily is linked with a 20% reduction in the risk of age-related macular degeneration.
Blood Sugar Levels
Eating a diet high in unsaturated fats is linked with improved blood glucose levels, including improvements in insulin resistance (cells can’t take up sugar from the blood, causing the pancreas to create more insulin) and insulin secretion (the release of insulin from the pancreas). The effects were observed when a diet rich in unsaturated fat substituted a diet rich in carbohydrates and saturated fat.
Mono/Polyunsaturated Fats vs. Saturated Fats
Monounsaturated and polyunsaturated fats are considered "good fats." They come mainly from nuts, seeds, fish, and vegetables. They promote heart health benefits like higher HDL levels, less inflammation, and stabilized heart rhythms.
Saturated fats can be unhealthy when consumed in excess. They can increase total cholesterol and increase your risk of LDL cholesterol, increasing your risk of a stroke or heart attack. They are found in red meat, whole milk, cheese, and commercially prepared baked goods.
Safflower Oil and Inflammation: What's True?
There is somewhat conflicting evidence regarding the benefits of safflower oil and inflammation. Inflammation is an immune system response. Acute inflammation releases white blood cells and chemical messengers in response to an injury or infection to promote healing.
Chronic inflammation keeps your body in this constant state of reaction. It is linked with many different diseases, including heart disease, cancer, diabetes, and arthritis.
There is evidence that safflower oil may have anti-inflammatory properties.
The omega-6 fats found in safflower oil have an inverse association with cardiovascular disease, meaning that with more omega-6 consumption, there is less cardiovascular disease.
There is evidence that linoleic acid, the primary omega-6 fatty acid in safflower oil, does not cause inflammation and may instead have a beneficial impact on markers of inflammation. After consumption, linoleic acid is converted to arachidonic acid (AA) molecules, some of which can have anti-inflammatory effects.
Other research indicates that safflower oil may be useful in inhibiting inflammatory reactions and oxidative stress as well as improving renal function indices in diabetic kidney disease.
Research also indicates that the content of safflower oil may contribute to inflammation.
Most of the polyunsaturated fatty acids in safflower oil are omega-6 fats. While you need both omega-3 fatty acids and omega-6 fatty acids in your diet, they must be consumed in a balanced ratio. Consuming a high dietary ratio of omega-6 to omega-3 fatty acids can promote a chronic high-inflammatory state.
Learn More: Natural Ways to Fight Inflammation
Arguments Against Safflower Oil
Arguments against the use of safflower oil typically include the following factors:
Omega-6 Content
Unfortunately, the intake of omega-6 fats has more than doubled in the United States over the last 100 years, paralleling the rise in numerous autoimmune, inflammatory, and allergic diseases. Researchers point to omega-6 seed oils like safflower oil and others as some of the largest contributors to the increased intake of omega-6 in the Western world.
While omega-3s typically work to lower inflammation, omega-6 fatty acids increase inflammation. Researchers contend that the overconsumption of omega-6 seed oils can create a pro-inflammatory state.
Saturated Fat Content
While safflower oil is relatively low in saturated fat compared to other cooking oils, it could be potentially harmful in excess. The American Heart Association recommends that you follow a diet with no more than 5% to 6% of calories from saturated fat.
In addition to its use in cooking, safflower oil is a common ingredient in many processed foods and foods best consumed in limited amounts, such as potato chips, baked goods, snack bars, and french fries.
Should Anyone Not Eat Safflower Oil?
While most people can consume safflower oil in normal amounts without adverse reactions, you should not use safflower oil if you have a known allergy to safflower seeds since this oil is extracted from the seeds of the safflower plant.
You should also be careful when consuming safflower oil if you have any seed allergies because cross-reactivity with other seed allergies can occur. It is also possible to have allergic symptoms during the use or exposure to safflower oil if you have nut allergies.
When managing any seed-based allergy, the American Academy of Allergy, Asthma, and Immunology advises that you consult with your allergist to determine the foods that you can safely consume due to the risk of cross-reactivity. This may require skin and/or blood tests to identify potential allergens.
Food and topical allergies can affect your skin, respiratory tract, heart rate, and stomach. Get immediate medical help if you have any of the following signs of an allergic reaction, whether or not you have a known allergy:
Vomiting and/or stomach cramps
Shock or circulatory collapse
Repetitive cough
Swollen tongue, preventing normal speech or breathing
Difficulty swallowing, or tight throat
Weak pulse
Pale or blue skin color
Dizziness or feeling faint
Anaphylaxis (a severe and potentially life-threatening reaction that can send your body into shock and interfere with breathing)
Safflower Compared to Other Oils
If you're concerned about using safflower oil in cooking, consider how it compares to other commonly used oils.
Safflower vs. Olive Oil
Safflower oil doesn't offer many nutritional benefits other than vitamin E. Olive oil is a staple of the Mediterranean diet, which is regarded as one of the best eating plans to preserve brain and heart health. It is also high in antioxidants, vitamins E and K, and polyphenols. However, both safflower oil and olive oil are high in monounsaturated fats.
In cooking, safflower oil has a neutral flavor, so it won't affect the taste of your recipes. Olive oil can have a complex taste profile, which can affect the flavor of your meal, depending on the type of olive oil used.
Safflower oil has one of the highest smoke points of cooking oil (higher than olive oil), so it is better suited for frying and other types of high-heat cooking.
Safflower Oil vs. Butter
While butter may seem richer and higher in fat, safflower oil (120 calories per tablespoon) is higher in calories than butter (102 calories per tablespoon).
Safflower may also be a healthier choice. It has more monounsaturated and polyunsaturated fats than butter while also providing less saturated fat.
With a smoke point of 350 degrees F, butter has a smoke point much lower than safflower oil.
Safflower vs. Other Seed Oils
Safflower oil has one of the highest smoke points of all seed oils, making it one of the best choices for frying and sautéing. While safflower oil can be easily used with a wide range of recipes because of its neutral flavor profile, it does not offer many other nutritional benefits.
Learn More: Best Cooking Oils for High Cholesterol
Summary
Safflower oil has value in both cooking and skin use. While it is high in vitamin E and healthy fats, it does not provide other nutrients. Its neutral taste and high smoke point make it useful for a wide range of dishes cooked at high heat.
High-oleic safflower oil is rich in healthy mono and polyunsaturated fatty acids. It also contains a small amount of saturated fat. This type of fat could lead to health risks if you consume too much.
Researchers point to the omega-6 content of safflower oil as a problem. It is blamed for increasing the omega-6 to omega-3 ratio to unhealthy levels in the United States.
Talk to your healthcare provider about the benefits and risks of using safflower oil. Most people can consume safflower oil safely in moderation. However, there may be better choices based on your nutritional needs.
Read the original article on Verywell Health.
