Many people understand that oils which have been greatly processed and refined, like canola and corn oil, are not as beneficial as oils which have been cold-pressed in a natural manner, such as olive or avocado oil. But where does that leave cottonseed oil?
What is the source of this oil, and what is the process of making it if it is neither a vegetable nor a fruit?
Is cottonseed oil beneficial for one’s health, or should it be limited to recipes with a specific flavor profile, similar to sesame oil? Our staff can provide information regarding cottonseed oil and its association with the ketogenic diet.
Healthy Fatty Acids
Fat is not just one molecule, but many. The structure of a fatty acid is determined by the number of hydrogen atoms which are not bound to other atoms.
An example of saturated fatty acids (SFA) is molecules that are filled up with hydrogen bonds. Easy enough to remember.
A quick comment about saturated fat and heart illness: Ancel Keys, who is thought of as the originator of the low-fat idea, established his speculation on population facts. There was a connection between the dietary habits of a country and the amount of heart disease present. However, correlation is not the same as causation.
Recent thorough reviews have been unable to detect any correlation between the consumption of saturated fat and heart disease.
It’s essential to recognize that some of the most beneficial and nutritious oils contain saturated fat, so it’s important to not completely avoid them. Eggs provide choline, meat supplies iron and zinc, and sustainably-procured red palm oil provides vitamin A. You don’t want to go without these nutrients that come from food.
Progressing from SFA, the greatly applauded monounsaturated fatty acids (MUFAs) have an exposed hydrogen bond and are broadly seen as beneficial. It seems that MUFAs such as olive oil, avocados, and palm oil are beneficial for keeping blood glucose levels, blood pressure, and cardiovascular health in good shape.
When looking at cottonseed oil, there is a mixture of saturated fatty acids (SFAs), monounsaturated fatty acids (MUFAs), and the majority is composed of polyunsaturated fatty acids (PUFAs).
Cottonseed Oil
Cotton is not thought of as a vegetable by most people since it is the material used for garments and bedding; however, cottonseed oil is viewed as a vegetable oil.
Cottonseed oil is produced from the seeds of cotton plants and has a much lower proportion of saturated fat than polyunsaturated fat, which is at least half. This combination is considered beneficial for heart health as per the American Heart Association.
Nevertheless, the same problems that other vegetable and seed oils such as safflower oil, soybean oil, and canola oil have still apply.
At the turn of the 20th century, cotton became a highly sought-after material; however, the seeds of the cotton plant were largely wasted until Proctor and Gamble incorporated cottonseed oil into a variety of items, the most remarkable of which was Crisco (crystallized cottonseed oil), a vegetable oil shortening now well-known for its high content of unhealthy trans fats that can lead to cardiac illnesses.
For a few decades, cottonseed oil was utilized in place of lard (pig fat) until close to the time of World War II when more cotton was required for the war.
This caused the introduction of soybean oil, which was much more affordable, and it competed with cottonseed oil in the market during peacetime.
In the 1950s, medical professionals suggested that consumers switch from saturated fat oils to polyunsaturated fat oils, like vegetable oils, instead of those such as coconut oil, due to the potential of saturated fats to increase the risk of heart disease.
Despite some organizations still recommending the use of these vegetable oils, the general public is no longer only evaluating them based on their fat content but also based on their proven effect on health.
For those who consume a high-fat diet, such as the keto diet, it is important to become informed on the effects of fat in the body. This means being skeptical of products like cottonseed oil, which is still used to make many commercial potato chip brands.
Reasons to Avoid Cottonseed Oil
It is likely that you have consumed cottonseed oil even though you may have never purchased it. Cottonseed oil is often used in food items such as salad dressings, margarine, and fried snacks like potato chips, without people being aware of it.
India is the primary source of cottonseed oil nowadays, with cotton products being a major export from the country. The refinement of cotton seeds involves pressing them and eliminating dangerous substances such as gossypol (which has a detrimental impact on the fertility of both humans and animals).
But it also eliminates beneficial aspects like vitamin E, which is an antioxidant beneficial for defending against free radical destruction. Although cottonseed oil has a flavor that is not overly noticeable and is able to last a long period of time, there are a few features and consequences that you might not want to deal with.
1. Unstable Fat Profile
The fatty acid composition of cottonseed oil is predominantly linoleic acid, ranging from 42% to 52%. The remainder is distributed between approximately 26-35% palmitic acid (a type of saturated fat) and 18-24% oleic acid (a monounsaturated fat).
The ratio of polyunsaturated to saturated fatty acids is usually 2:1, although there are some brands like Nut-Ola Cottonseed Oil that have a 4:1 ratio.
Oils containing a lot of polyunsaturated fats are not as stable and deteriorate faster when exposed to light or heat, resulting in a higher rate of spoilage.
At one point, partially hydrogenating (adding hydrogen atoms to make the oil more rigid at normal temperatures) cottonseed oil was used to give it more stability.
The oil was more secure afterward, yet there were also risky trans fatty acids incorporated into the blend.
Trans fats have been linked to numerous chronic diseases, including heart disease, and are completely man-made. All other fatty acids can be found in nature, whereas trans fatty acids created through hydrogenation are completely synthetic.
Recently, the global health sector has urged governments to take out trans fats from the food items they export around the world. The United States only began to take action in 2015, when the FDA listed trans fats as no longer being “generally recognized as safe”.
It can be difficult to come to a general agreement and slow to go back on when new information appears about fatty acid recommendations for heart health.
Therefore, current cottonseed oils are usually not hydrogenated, which makes them less resilient to changes in temperature and oxidation.
2. Detrimental Heart Impact
It is important to dispel the idea that cottonseed oil is a beneficial cooking oil for the heart.
Even though it is more secure than sunflower or soybean oils, health specialists still emphasize that it contains linoleic acid, which is prone to oxidation and can be damaging to one’s health, particularly the heart.
Eating fried vegetable oil, which is a type of oxidized fat (lipid), has been associated with a higher likelihood of heart issues and worsening of atherosclerosis.
The more you consume, the greater the danger, which makes it so discouraging to observe respected health organizations like the American Heart Association take so long to refresh their data.
A lot of health specialists have given their approval to cottonseed oil as a good cooking oil due to its moderate saturated fat content, which is more stable than that of soybean or sunflower oil.
But more stable doesn’t mean stable. You can be certain that when an oil has a linoleic acid content of 55%, it will break down when exposed to high temperatures.
And oxidized oils aren’t good for your health. Oxidation is a process where oxygen penetrates the fats, altering the chemical makeup of the oil and its effects on health.
What are the effects of cottonseed oil on heart health? Additionally, consuming oxidized lipids (from fried vegetable oil) hastens the development of cardiovascular disease. Oxidized lipids mean a higher risk of heart disease. The more you consume, the higher your risk.
3. Too Much Omega-6
It is necessary to have both omega-3 and omega-6 fatty acids for the body to function properly. However, if you have a larger intake of omega-6s than omega-3s, it can lead to inflammation issues.
Seafood, nuts, and seeds are sources of both omega-3 and omega-6 fatty acids, but the high presence of omega-6, which can cause inflammation, is due to the use of vegetable oils such as cottonseed oil in a vast array of food items.
In order to have a more even ratio of omega-6 to omega-3, try to have at least two times as much omega-3 as omega-6 to achieve a 2:1 ratio. Some anti-aging experts advocate a 1:1 ratio.
Americans are consuming an excessive amount of omega-6s, particularly linoleic acid, which is essential, but in large amounts.
Scientists believe that humans developed to consume approximately a 1:1 balance of omega-6 to omega-3. The standard American ratio? Closer to 20:1.
This ratio is a recipe for inflammation. The excessive amount of omega-6s causes oxidative stress, resulting in your immune system having to work extra hard.
Unless you are feeling ill, you would prefer not to have any immune molecules that cause inflammation nearby. The cause of most chronic illnesses, such as heart disease, neurodegenerative conditions, diabetes, and cancer, can be attributed to a weak immune response known as systemic inflammation.
Remember that in the US the proportion of Omega-6s to Omega-3s can be as high as 20 to 1, with an excess of Omega-6s. This disparity leads to an increase in oxidative stress in the body and exhausts our immune systems.
The inflammation that results can play a part in the creation or worsening of long-term illnesses like diabetes, heart disease, and cancer.
4. Higher Instances of Obesity
If the amount of omega-6 fatty acids in the body exceeds that of omega-3s, it can lead to a greater risk of being overweight.
Research conducted using mice has demonstrated that the main difference between a diet which is high in linoleic acid and one which is low in linoleic acid is obesity. It is important to keep in mind that cottonseed oil contains 42-52% linoleic acid.
Linoleic acid is a primary cause of weight gain in the U.S. and other English-speaking Western nations, which has led to a heightened occurrence of heart disease and diabetes in those populations.
In a single experiment, two clusters of mice were given two types of food: a standard American diet (high in linoleic acid) and a pre-1970s American diet (low in linoleic acid). Mice consuming a diet high in linoleic acid, similar to the type of diet consumed by many individuals in the United States, experienced obesity.
Here’s why. After being broken down, linoleic acid is changed into arachidonic acid — another type of O6 fatty acid.
Arachidonic acid is a troublemaker. It stimulates your endocannabinoid system, which causes your body to start storing fat. It tells your body to start gaining weight. Now.
Linoleic acid plays a role in contributing to the American obesity crisis, in addition to sugar. This also raises the risk for heart disease.
How does cholesterol factor in? It can be perplexing to comprehend that certain vegetable oils with a high linoleic content, such as cottonseed oil, may actually reduce cholesterol levels.
Isn’t that good for your heart?
5. Cottonseed Oil May Raise Your Cholesterol
Research has demonstrated that using vegetable oils can have a slight impact on lowering both total cholesterol and LDL cholesterol levels. This research has been used as a basis to show that cottonseed oil is beneficial for one’s cardiovascular health.
However, the total cholesterol level and LDL-C are not dependable indications of the danger of cardiovascular disease.
The amount of low-density lipoproteins (LDL) particles in your bloodstream is a more accurate measurement than any other metric.
Here’s why LDL-C is unreliable (and LDL-P is not):
- When LDL-P is high, and LDL-C is low, a person is at high risk for heart disease
- When LDL-P is low, and LDL-C is high, a person is at low risk for heart disease
When there’s discordance, LDL-P predicts risk. If you only evaluate LDL-C, you may end up with inaccurate information.
All of the information regarding PUFAs and cholesterol that is positive is related to LDL-C, not LDL-P. This means that it does not reflect the most recent information about heart disease risk factors.
That’s not all. You previously discovered how oxidized fats can harm your heart. It’s not difficult to overlook oxidized LDL since it’s not included in the usual blood fat test.
However, your body cannot disregard oxidized fats from fried cottonseed oil. They’re simply too damaging. An additional type of LDL particle exists, referred to as Lp(a). Referring to it in terms of its scientific name, this is known as lipoprotein A, but it is more commonly spoken of as L-P-little-a.
Think of Lp(a) as the super-atherogenic LDL particle. If you desire to keep LDL particles out of your arteries, it’s best to maintain a low level of Lp(a) particles as well.
Consumption of partially hydrogenated fats, like the ones found in cottonseed oil, can increase the amount of Lp(a) in the body. Not good.
How to Choose the Right Fats
It’s time to meet the right fats. They contain a high amount of MUFAs and SFAs that are resistant to heat, and a low amount of PUFAs such as linoleic acid that are prone to oxidation.
A ketogenic diet, which involves eating a lot of fat and few carbohydrates, is ideal for keeping weight off, staying concentrated, and experiencing sustained energy.
Eggs, animal fat, ghee, cottage cheese, and whipping cream are all allowed on a keto diet, and there are even more options available.
Side notes
Certain groups still consider cottonseed oil to be a beneficial oil for cooking. Some say it lowers cholesterol and improves heart health.
The statement regarding cholesterol is accurate, however, the assertion that it is beneficial to heart health is definitely incorrect. Using cottonseed oil for cooking produces oxidized lipids which then accumulate in the arteries.
Cottonseed oil is also antithetical to weight loss goals. Too much linoleic acid? Hello, weight gain. This has been demonstrated in rodents and also on a large scale in the American populace.
