Why Seed Oils Are Bad for Baking and What to Use Instead

Baking has always been a cornerstone of comfort and creativity in my kitchen. Many recipes call for the inclusion of oils to add moisture, richness, and flavor to baked goods. Among these, seed oils such as canola, sunflower, and soybean are common due to their affordability and neutral taste. However, recent discussions have raised concerns about the health impacts of consuming seed oils.

So today let’s dive into the reasons why seed oils may not be the best choice for your baking endeavors. We’ll explore why seed oils are considered bad for baking and introduce some healthier alternatives that can transform your recipes while supporting your well-being.

1. What Are Seed Oils?

Seed oils are extracted from the seeds of plants, including canola, sunflower, soybean, and safflower. To obtain these oils, seeds are subjected to industrial processing, which often involves high heat, chemical solvents, and refining steps to produce the final product. This process strips the oils of their natural nutrients and can introduce harmful compounds, raising concerns about their safety and health effects.

Examples

Many seed oils contain a type of omega-6 fatty acid called linoleic acid. Modern studies reveal that increased consumption of this acid affects brain health, increases the risk of Alzheimer’s and other types of dementia as well as chronic pain, and more. The main culprits include the following:

- Sunflower oil

- Corn oil

- Soybean oil

- Safflower oil

- Grapeseed oil

- Canola oil

- Cottonseed oil

- Rice bran oil

- Peanut oil

Brief History

The massive influx of seed oils in our products began with the creation of Crisco back in 1911 by Procter & Gamble, who marketed their product as “pure” and economical as opposed to animal fats like butter. Sometime in the 50’s, research came out supporting that vegetable oils, like Crisco, reduced the risk of cardiovascular disease. The American Heart Association encouraged people to replace butter or lard with vegetable oils, causing a subsequent spike in omega-6 consumption. Unfortunately, these endorsements were based on skewed/biased research, and modern research proves the exact opposite: industrial seed oils increase the risk of chronic western diseases due to it’s omega-6 fatty acid content, which we will discuss in further detail shortly.

Why they are Unnecessary

In the baking world, seed oils are frequently used in bread, cakes, muffins, cookies, and other treats due to their smooth texture and subtle flavor. They are praised for their ability to create moist, tender baked goods. However, the negative effects of these oils on health and baking quality cannot be overlooked. And you can achieve the same textures through other means! For the perfect example, look no further than our products here at Plantiful Kitchen! There are zero seed oils in all of our nutritious, gluten-free baked goods, and this does nothing to affect the quality or consistency of our bakes. Which shows that seed oils are completely unnecessary for both flavor and texture. 

2. Why Seed Oils Are Bad

Omega-6 Fatty Acids

One of the main issues with seed oils is their high content of Omega-6 fatty acids. While Omega-6 fats are essential for health, an excess can lead to an imbalance in the body's ratio of Omega-6 to Omega-3 fatty acids. This imbalance has been linked to increased inflammation and various health problems including diabetes, obesity, cardiovascular disease, and more. The average American diet already has a skewed ratio, with far more Omega-6 than Omega-3—typically 10:1 or even as high as 30:1, when ideally you need 4:1—intensifying the risk of inflammation-related conditions. For those looking to improve their health through diet, it is crucial to avoid seed oils and seek more balanced sources of fats.

The use of processed ingredients is unfortunately a worldwide issue. I am currently traveling in Europe, and I still find examples of heavily processed seed oils in products. Unfortunately, the typical American grocery store exhibits significantly more of these products, making it difficult to avoid those sneaky seed oils present in items like bread. But it is essential to avoid them for preventing omega fatty acid imbalances and more! Let’s go over some of those reasons in the next few sections.

Why Seed oils Aren't a Good Choice in Baking Specifically

Seed oils undergo extensive processing, including chemical extraction using solvents and exposure to high heat. These methods strip the oils of their natural vitamins, minerals, and antioxidants. Additionally, seed oils tend to oxidize at high temperatures. Baking often involves high heat, which can cause seed oils to break down and form free radicals and trans fats, both of which are harmful to health. Oxidation not only compromises the safety of the oils but can also negatively affect the flavor and nutritional value of your baked goods. Essentially, the high heat in baking makes seed oils even worse for your baked goods, in terms of both nutrition and health.

Beyond health concerns, seed oils can influence the taste and texture of baked goods. They may impart a greasy, heavy quality and leave an unpleasant aftertaste. For bakers aiming for light, flavorful, and wholesome creations, seed oils can be an unfortunate roadblock.

Environmental Impact

Last, seed oils are not just toxic for your body; they have a terrible impact on the environment. Seed oil crops are often genetically modified and sprayed with herbicides that leech into our soil. The production of these oils also greatly contributes to deforestation, and the loss of various species and ecosystems. They can also contribute to water pollution, and by extension, death and injury to aquatic life. So seed oils are harmful for our bodies, and our beautiful earth. But there are easy ways to avoid this! There are healthier options out there that work just as well in our bakes, if not better.

3. Healthier Alternatives to Seed Oils for Baking

For those looking to step away from seed oils, several healthier alternatives offer a range of benefits while maintaining – or even enhancing – the taste and texture of baked treats. Let’s go over a few examples that you can begin incorporating in your everyday baking!

Coconut Oil

• Benefits: Coconut oil is stable at high temperatures, making it ideal for baking. Its natural saturated fats help retain moisture and add a mild, pleasant flavor to recipes.
• Uses: Perfect for cookies, cakes, and quick breads, coconut oil is a versatile choice that can be used in both sweet and savory baking.

Extra Virgin Olive Oil

• Benefits: Rich in monounsaturated fats and antioxidants, EVOO is a healthier option that promotes heart health and adds depth to baked goods.
• Uses: Best for savory baking, such as breads and muffins, where its robust flavor can shine.

Avocado Oil

• Benefits: With a high smoke point and a wealth of healthy fats, avocado oil is an excellent seed oil alternative. Its neutral taste makes it adaptable to various recipes.
• Uses: Suitable for all types of baking, especially those requiring a flavorless oil.

Ghee

• Benefits: Ghee offer richness, is stable at high temperatures, and enhances the flavor profile of baked items. It is also packed with fat-soluble vitamins.
• Uses: Ideal for pastries, cookies, and cakes where a rich, buttery flavor is desired.

 
Nut and Seed Butters

• Benefits: These provide healthy fats and nutrients while adding a unique flavor. Peanut, almond, and sunflower seed butters are just a few options.
• Uses: Excellent for cookies, bars, and brownies that can benefit from a nutty undertone.

4. Tips for Transitioning to Healthier Oils in Baking

When replacing seed oils with healthier options, use a 1:1 ratio for coconut, avocado, or olive oil. If using something with a lower fat content, increase the quantity slightly. If you are trying to replace butter, you’re looking more at ¾ to 1 A bit of trial and error may be needed to find the perfect balance for your specific recipes.

You also need to take flavor into account. While some alternatives, like avocado oil, have a neutral flavor, others like coconut and olive oil can impart their unique taste to baked goods. Choose an oil that complements the dish – coconut oil for a subtle, tropical note or olive oil for a savory, earthy depth.

Proper storage is also essential to maintain the quality of these healthier oils. Store coconut oil, avocado oil, and nut butters in a cool, dark place to extend their shelf life. Items like ghee should be kept refrigerated to prevent spoilage.

Seed oils, despite their widespread use, present several drawbacks in baking. Their high Omega-6 content, industrial processing, and heat sensitivity make them a less-than-ideal choice for health-conscious bakers. By exploring seed oil alternatives like coconut oil, extra virgin olive oil, avocado oil, and others, you can create delicious, nutritious baked goods that benefit your overall well-being. Embrace these healthier oils in your kitchen and discover a new realm of flavor and texture that will delight your taste buds while promoting a balanced lifestyle.