• Nutrition

Is Sunflower Oil Good for You? Here’s What You Need to Know

Medically reviewed and edited by Kimberli Hastings, CNP

Affordable cooking oils like sunflower oil are popular for their versatility, but did you know they also provide many health benefits?

Sunflower oil not only boosts the ability to support heart health but also offers additional benefits for your overall well-being.

What is Sunflower Oil?

Sunflower oil is produced from the seeds of sunflowers, a widely cultivated plant rich in essential nutrients.

The oil is extracted from sunflower seeds through pressing or using chemical solvents, allowing it to preserve its vitamin and mineral content.

Sunflower oil is also very versatile and can be used in a number of different dishes or cooking methods, like frying or sautéing.

Types of sunflower seed oil

There are three types of sunflower oil available in the United States. Although they are all made from sunflower seeds, they are manufactured to have different essential fatty acid compositions.

• Linoleic sunflower oil: This is the traditional form of sunflower oil that you find in most stores. High in polyunsaturated fats, vitamin E, and linoleic acid (an omega-6 fatty acid comprising over 60% of its fats), linoleic sunflower oil offers many benefits but is prone to oxidation and less suitable for high-heat cooking. Its high omega-6 levels mean it should be consumed in moderation to prevent adverse health effects.

• High oleic sunflower oil: This type of sunflower oil is high in monounsaturated fatty acids, which make up around 80% of the oil's content. Its nutritional profile is similar to olive oil, offering a heart-healthy choice that supports cholesterol levels and cardiovascular health. High oleic sunflower oil is ideal for high-heat cooking and frying.

• Mid-oleic sunflower oil: Also known as NuSun®, mid-oleic sunflower oil is a combination of high oleic and linoleic sunflower oils. It typically contains 65% oleic acid, with lower levels of polyunsaturated and saturated fats. This makes it a versatile oil that combines the health benefits of monounsaturated fats with improved cooking properties and a neutral flavor.

What are the Health Benefits of Sunflower Oil?

Supports a healthy heart

One of the most well-known benefits of sunflower oil is its ability to support heart health.

Sunflower oil is high in unsaturated fats — particularly oleic acid – which can help to lower low-density lipoprotein (LDL) or “bad” cholesterol levels.

At the same time, these fats can increase high-density lipoprotein (HDL) or “good” cholesterol levels.

Maintaining this balance is vital to prevent cholesterol accumulation in the arteries, which may lead to heart disease, heart attacks, and strokes.

Improves skin health

Sunflower oil contains high levels of vitamin E, which is essential for optimal skin health.

This vitamin is a potent antioxidant that can protect against skin damage caused by factors like UV radiation, pollution, and oxidative stress.

Vitamin E also has emollient properties that can help the skin retain moisture and create a smoother, more youthful appearance.

Reduces inflammation

The blend of vitamin E and fatty acids in sunflower oil is associated with anti-inflammatory properties.

This means that sunflower oil may be beneficial for reducing the risk of certain conditions caused by inflammation, including:

• Arthritis

• Cancer

• Heart disease

It's crucial to understand that sunflower oil alone cannot entirely prevent these health issues.

If you suspect you're experiencing any of these conditions, consult your doctor for a professional diagnosis.

May help improve blood sugar control

Research suggests that the monounsaturated fats in sunflower oil can positively impact blood sugar levels by improving insulin sensitivity.

Sunflower oil’s effect on blood sugar control is due to its fatty acid composition, which can improve the body's insulin response and glucose metabolism.

This means that sunflower oil could be used to manage or reduce the risk of type 2 diabetes alongside other treatments and lifestyle changes.

Potential Health Risks Associated with Sunflower Oil

High omega-6 fatty acid content

Sunflower oil – especially the traditional linoleic variety – is high in omega-6 polyunsaturated fatty acids.

While omega-6 fats are essential to your diet, an imbalance between this and omega-3 fatty acids can lead to inflammation.

Consuming sunflower oil regularly can contribute to an imbalance in your diet's omega-6 to omega-3 fat ratio, which is often higher than recommended.

This imbalance can elevate the risk of chronic diseases such as heart disease, cancer, and autoimmune conditions.

Oxidation risk

When heated to high temperatures, like during frying, certain types of sunflower oil, particularly linoleic varieties, may oxidize and produce harmful compounds called aldehydes.

Studies have shown that sunflower oil releases the highest amount of aldehydes compared to other plant-based oils.

These compounds are extremely toxic and can damage DNA cells, contributing to the development of inflammation and chronic diseases like cardiovascular conditions or cancer.

Weight gain

Like most oils, sunflower oil is high in calories. Consuming it in large amounts can contribute to weight gain and associated health issues – such as obesity, diabetes, and heart disease.

However, when used in moderation for cooking, sunflower oil generally won’t significantly impact your weight.

Incorporating Sunflower Oil into a Balanced Diet

Sunflower oil is a versatile cooking ingredient, making it fairly easy to incorporate into your diet. Here’s how you can reap the benefits of sunflower oil without overconsuming it.

Cooking with sunflower oil

Sunflower oil is known for its light flavor and high smoke point – especially the high oleic version – making it an excellent choice for various cooking methods. These include:

• Frying and sautéing: High oleic sunflower oil is ideal for frying and sautéing because it can withstand higher temperatures without breaking down and forming aldehydes.

• Baking: Sunflower oil's neutral taste makes it ideal for baking, adding moisture to cakes and breads without altering the flavor of the other ingredients.

• Salad dressings: Sunflower oil’s light texture and taste make it a good base for salad dressings and mayonnaise. You can also blend it with vinegar and a variety of herbs for a balanced flavor.

• Marinades: Its mild flavor also works well in marinades, enhancing the taste of meat and vegetables without changing the taste of the dish.

Using sunflower oil in moderation

While sunflower oil has its place in your diet, moderation is key to ensuring that its consumption doesn’t negatively affect your health. You can do this by:

• Balancing fatty acid intake: It’s important to maintain a balanced intake of omega-6 and omega-3 fatty acids. If you use sunflower oil regularly, consider incorporating sources of omega-3 fatty acids into your diet – such as fatty fish, flaxseeds, chia seeds, and walnuts – to ensure balance.

• Diversifying your fat sources: Diversify your fat intake by using olive oil for cold dishes, and avocado oil for high-heat cooking, alongside sunflower oil. This ensures a balance of monounsaturated and polyunsaturated fats.

• Practicing mindful consumption: Pay attention to the quantity of oil used in cooking and food preparation. Even healthy fats are calorie-dense, and overconsumption can lead to weight gain. Measure oil rather than pouring directly from the bottle to control portions.

• Choosing quality sunflower oil: Opt for high-quality, minimally processed sunflower oils – such as cold-pressed varieties – that typically retain more nutrients and are less refined.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your well-being, LifeMD has got you covered.

LifeMD can connect you to a team of medical professionals who can guide you on healthy eating habits and weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health, today.

Kimberli Hastings, CNP

Kimberli is a Family Nurse Practitioner, practicing in the areas of Family Medicine and Mental Health since 2019. She has worked in nursing homes, dialysis centers, and clinics. Kimberli’s goal as a healthcare provider is to improve her patients' lives.

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