Sunflower Oil: What’s Bad, What’s Good?

Medically reviewed by Jamie Johnson, RDN

Sunflower oil can be a healthy option when used at the right temperature. It contains high levels of unsaturated fats used in the body as omega-6 fatty acids, which are vital for regulating metabolism and encouraging the proper growth and health of the skin, hair, and bones. Though the body needs omega-6 fatty acids, consuming foods that are excessively high in the nutrient can lead to increased inflammation.

This article discusses the compounds in sunflower oil, the best temperatures for reaping its health benefits, and its potential effects on the body.

What Makes Sunflower Oil Potentially Harmful?

Sunflower oil can be healthy when consumed sparingly and cooked at the right temperature (up to 450 degrees.) Higher heat can lead the oil to release toxic compounds that can negatively affect your overall health.

Omega-6 and High Oleic Content

Omega-6 fatty acids serve various bodily functions. They include:

• Stimulating the growth of the hair and skin

• Maintaining proper bone health

• Regulating metabolism

• Maintaining the health of the reproductive system

People require roughly 11–22 grams of omega-6 fatty acids daily to ensure the nutrient does its job. However, most standard Western diets contain much higher levels of these nutrients.

Because of that excess, people who consume too many omega-6 fatty acids put themselves at risk for increased widespread inflammation throughout the body and conditions that thrive on inflammation, such as inflammatory bowel disease (IBD).

Oleic Acid and Your Health

The culprit behind the increase in inflammation after consuming too much sunflower oil is oleic acid. Oleic acid is a chemical compound in animal and vegetable fats and oils. It is often considered a “healthy fat” that can reduce inflammation, fight off damage from free radicals, and keep your heart healthy. However, when consumed in excess, the opposite effects can occur. Research has shown that having too much oleic acid in your diet can negatively affect your heart health, in particular, which can lead to heart failure.

Oxidation and Aldehydes

Sunflower oil should not be cooked at above 450 degrees because it releases potentially toxic compounds at higher temperatures. An oil’s smoke point is generally considered the cutoff at which you should be using the oil when cooking because that’s when it begins to break down. However, research has found that an oil’s smoke point and its ability to maintain the integrity of its healthy compounds are not directly related.

Research has found that cooking the oil above a specific temperature releases compounds known as aldehydes. When released into the air, aldehydes can be:

• Cytotoxic (can damage cells)

• Mutagenic (can cause changes to genetic material)

• Carcinogenic (can cause cancer)

Research has also found that the DNA damage that results from excess intake of aldehydes can also play a role in the onset of Alzheimer’s and other severe health conditions, such as heart disease.

What Is a Smoke Point?

The smoke point assigned to an oil is the temperature at which it will begin to burn and smoke. Compounds in the oil break down when overheated. It is often recommended to cook below the smoke point for the best overall effect regarding flavor and health benefits.

Related: What You Should Know About Cooking Oils if You Have a Food Allergy

Does Sunflower Oil Contribute to Inflammation?

Sunflower oil is often considered capable of fighting inflammation, but the opposite can also be true. Because of its compounds, such as omega-6 fatty acids, consuming too much of the oil can lead to the release of inflammatory chemicals within the body.

Potential Benefits of Sunflower Oil

Though consuming too much of these dangerous compounds can lead to adverse health effects, moderately including them in your diet can offer some health benefits. They include:

• Reducing “bad” cholesterol

• Reducing the risk of heart disease

• Encouraging proper blood clotting in the body

Related: Best Cooking Oils for High Cholesterol

Comparing Sunflower Oil vs. Other Cooking Oils

Several other oils can be used in the same manner as sunflower oil. However, no two oils are entirely alike. For example, the smoke point (the temperature at which oil begins to burn) of oils changes drastically from one to the next.

Related: Canola Oil: Safety-Wise, How Does It Compare to Other Oils?

Is Olive Oil Better?

Olive oil has a lower smoke point than sunflower oil and, thus, should be cooked with at a lower temperature. That said, because olive oil is more likely to remain stable at higher temperatures than sunflower oil, it is considered a good option to use when cooking for health benefits.

Both oils contain “good” fats that can benefit your overall health. Saying one oil is better than the other wouldn’t paint the proper picture because, while one is better than the other for certain types of cooking, the two both have healthful properties when eaten moderately.

How to Tell How Hot Oil Is

You can tell if the oil is hot enough to fry food by placing a wooden spoon in the pan. The oil is hot enough if bubbles appear around the spoon and float to the surface. Heating oil slowly to avoid reaching its smoke point is best.

Who Should Avoid Sunflower Oil

Sunflower oil is generally safe to consume and offers some health benefits. That said, its pro-inflammatory effects when consumed in too high a quantity can be detrimental to someone with a disease or disorder that drives chronic inflammation.

People who are obese may also want to limit their intake of sunflower oil because diets high in fat can contribute to worsened health outcomes in this group.

Summary

Sunflower oil can be a healthy choice for some when consumed in moderation. However, cooking foods in too much of it or too often can lead to pro-inflammatory effects within the body. Its health benefits, such as reducing "bad" cholesterol levels, can be great for those looking to combat specific high-fat diet-related issues.

When cooking with sunflower oil, consume it in moderation to reap its health rewards without putting your body at risk for increased inflammation.

Read the original article on Verywell Health.