The Hidden Dangers of Safflower Oil: Why You Should Consider Avoiding This Inflammatory Seed Oil

If you're trying to follow a low inflammation diet and stay away from processed junk foods, you've probably heard about the benefits of avoiding seed oils like soybean, corn, and canola oil. But what about safflower oil? This lesser-known seed oil is often pitched as a healthy cooking oil, but the reality is that it shares many of the same downsides as other industrial seed oils. From its high omega-6 content to its low smoke point, safflower oil may have more downsides than benefits for you. Let's take a closer look at the concerning aspects of this oil.  

What is Safflower Oil?

Safflower oil is derived from the seeds of the safflower plant, which is drought-resistant and primarily grown in the United States, India, and Mexico for its oil-rich seeds. While it has been used for centuries for culinary and cosmetic purposes, safflower oil was heavily marketed as a healthy cooking oil in the late 20th century when the "anti-saturated fat" movement took hold.

Initially, safflower oil was touted as a good source of monounsaturated fats like oleic acid, which were viewed as a healthier alternative to saturated fats. However, through selective breeding programs, modern safflower oil is high in linoleic acid, a polyunsaturated omega-6 fatty acid.

The Inflammatory Effects of Safflower Oil

One of the biggest concerns with safflower oil is its extremely high omega-6 content from linoleic acid. While omega-6 fats are essential in moderate amounts, the modern Western diet is dramatically skewed towards an excessive intake of omega-6s compared to anti-inflammatory omega-3s. This lopsided ratio promotes systemic inflammation, which is associated with a litany of health issues including:

• Cardiovascular disease
• Metabolic disorders like obesity and diabetes
• Autoimmune conditions
• Neurodegenerative diseases
• Cancer 

With a composition of roughly 75% linoleic acid, safflower oil can significantly exacerbate this inflammatory omega 6:3 ratio when consumed regularly. In fact, some research has even linked a diet high in linoleic acid to increased abdominal fat and obesity.

Low Smoke Point and Oxidative Stress

Another major drawback of safflower oil is its low smoke point, which ranges from 320°F to 510°F depending on its refinement level. This relatively low heat tolerance means safflower oil is prone to oxidizing and forming harmful free radicals and compounds like HNE when used for high-heat cooking methods like frying. Check out our article on better seed oil-free frying oil.

Ingesting these oxidized fatty acids and free radicals can increase oxidative stress and inflammation in the body. Over time, chronic oxidative stress is believed to contribute to premature aging and numerous diseases including cardiovascular issues, cancer, neurodegenerative conditions, and more.

Lack of Micronutrients and Omega-3s

Unlike extra virgin olive oil and avocado oil, heavily refined seed oils like safflower oil lack significant vitamins, minerals, antioxidants, or omega-3 fatty acids. They are essentially pure sources of omega-6 fats with few other nutritional co-factors. This absence of vital micronutrients is one reason why relying on seed oils as a primary fat source is ill-advised.  

Is Safflower Oil Unhealthy? The Evidence Stacks Up

While safflower oil is often marketed as a healthy cooking oil, the evidence tells a very different story. Several studies have linked a high intake of safflower oil and other omega-6 seed oils to increased inflammatory markers and health detriments:

• A diet high in linoleic acid from safflower oil has been shown to worsen glycemic control and increase oxidized LDL cholesterol in adults with diabetes.
• Substituting safflower oil for olive oil as the main fat source has been found to increase inflammatory markers like C-reactive protein, interleukin-6, and tumor necrosis factor.
• Animal studies indicate a diet high in linoleic acid from safflower oil can negatively impact cardiovascular health markers like blood pressure and atherosclerotic lesion formation.

With so many concerning associations between safflower oil intake and health issues, you may wonder why this omega-6 bomb is still recommended by nutritional authorities as a "healthy" oil. The truth is, outdated nutrition advice built around avoiding saturated fats at all costs still pervades mainstream guidelines.  

Better Safflower Oil Alternatives

If the case against safflower oil has you second-guessing that bottle in your pantry, don't worry - there are plenty of healthier oil options that provide the same utility without the inflammatory consequences.  

Avocado oil offers an even higher smoke point along with valuable monounsaturated fats and vitamin E. Extra virgin olive oil is packed with polyphenol antioxidants and anti-inflammatory oleic acid while providing a moderate smoke point useful for most cooking methods. Other options include virgin coconut oil for high-heat use, grass-fed butter or ghee, animal fats like lard or tallow, and nut oils like walnut or macadamia nut oil.

The Bottom Line: Avoid Safflower Oil and Opt for More Stable, Nutrient-Dense Fats

While safflower oil was once viewed as a healthier cooking oil option, modern research has shed light on its inflammatory downsides. From excess linoleic acid that can exacerbate obesity and other diseases to a low smoke point that fosters oxidation, this seed oil offers little nutritional upside.

For optimal health, ditch the safflower oil and stick to more stable, anti-inflammatory fats like olive oil, avocado oil, animal fats, and minimally-processed tropical oils. Your body will thank you for avoiding this highly processed source of inflammatory omega-6s.

An easy substitute for safflower oil-laden snacks can be found with Jackson’s where the focus is on delicious seed oil-free snacks cooked in premium avocado oil!