Is Sunflower Oil Actually Good for You?

Yahoo

03-07-2025

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There's been a lot of talk on social media about seed oils and whether or not they're healthy. But not all seed oils are the same, and there is some back and forth about one in particular: sunflower oil. So, is sunflower oil good for you or is it something you should try to avoid?
Sunflower oil isn't as well-known as olive oil or vegetable oils, so it's fair to wonder whether you should cook with it. But the nutritionists we spoke with agree that you don't necessarily need to eschew it.
'Sunflower oil can be a healthy fat choice,' says Stephani Johnson, D.C.N., R.D.N., an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University. There are a few nuances to consider, though, including how you cook with it. All sunflower oils aren't created equal, making things even more complicated.
Here's what Johnson and other dietitians and experts want you to keep in mind.
Meet the experts: Stephani Johnson, D.C.N., R.D.N., is an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University; Antonette Hardie, R.D.N., L.D., a nutritionist at The Ohio State University Wexner Medical Center; Art Gillman, R.D.N., C.D.N., a nutritionist at NewYork-Presbyterian; Christopher Gardner, Ph.D., a professor of medicine at Stanford University
Here's a breakdown of what you can expect from one tablespoon of sunflower oil on the nutritional front, according to the United States Department of Agriculture (USDA):
Calories: 120
Fat: 13.9 grams (g)
Saturated fat: 1.4 g
Vitamin E: 10.2 mg
Sunflower oils may vary in their fatty acid composition, Johnson says, adding that some may be higher in polyunsaturated fat while others are higher in monounsaturated fat, and some contain equal amounts of both. High-oleic sunflower oil, which is higher in monounsaturated fat, is more common because it's more stable at higher cooking temperatures, she says.
Monounsaturated fatty acids may be more beneficial for heart health than polyunsaturated fats, says Art Gillman, R.D.N., C.D.N., a nutritionist at NewYork-Presbyterian.
Sunflower oil is 'pretty comparable' to other seed oils, says Antonette Hardie, R.D.N., L.D., a nutritionist at The Ohio State University Wexner Medical Center. She points out that it has a neutral flavor, along with a higher smoke point—meaning, it can withstand higher heats for cooking.
On the calorie front, sunflower oil is similar to other oils, too, Johnson says. 'All oils, regardless of type, are nearly equal in caloric content.'
But the type of oil you choose is unlikely to have a big impact on your health, according to Christopher Gardner, Ph.D., a professor of medicine at Stanford University. 'People should pay more attention to what they are cooking in the oils, than the oils themselves,' he says. That's especially true if you use only a tablespoon or two in your recipes, Gardner says. However, always talk to your healthcare provider for personalized advice, especially if you have specific health conditions.
'It does have some health benefits with unsaturated fats and vitamin E,' Hardie says. Sunflower oil has 'moderate' amounts of omega-6 fatty acids, which may lower the risk of heart disease, decrease inflammation, and maintain skin and eye health, Gillman says. That said, there are some important caveats we'll get to soon.
According to the American Heart Association (AHA), omega-6 is a polyunsaturated fat that your body needs, but it can't produce on its own. As a result, you need to get them from foods. The AHA notes that polyunsaturated fats like omega-6s may help lower the risk of developing heart disease and stroke by lowering levels of LDL (bad) cholesterol in the body.
Sunflower oil also contains vitamin E, which is a fat-soluble vitamin that works as an antioxidant in the body, according to the National Institutes of Health (NIH). That means it helps to protect your cells from damage and may even help to lower your risk of certain diseases.
A big reason that people reach for sunflower oil while cooking is its high smoke point, Hardie says. 'The high smoke point when cooking leads to less burning and less acrid tastes,' she says. It also doesn't have a strong flavor, allowing the taste of what you're cooking to really shine through, per Hardie.
Like all oils, sunflower oil is calorie-dense, Johnson points out. 'When eaten in large amounts, it can result in calorie consumption greater than an individual's energy needs,' she says. 'This contributes to weight gain, increasing the risk of overweight and obesity, and their related health issues.'
Those omega-6 fatty acids that can be helpful with sunflower oil can also be harmful in excess, Johnson says. 'Consuming excessive amounts of omega-6 fats, particularly when omega-3 intake is low, can promote inflammation by increasing the production of pro-inflammatory molecules in the body,' she says.
Cooking with sunflower oil at high temperatures, especially during deep frying, can lead to the release of aldehydes into the air and the food, Johnson says. These compounds are linked to an increased risk of cancer and heart disease, she explains. (Worth noting: Research suggests that oils high in oleic acid—one form of sunflower oil you can choose—are more resistant to breaking down and produce smaller amounts of aldehydes than those that are rich in linoleic and linolenic acid.)
'While choosing a high-oleic sunflower oil and keeping cooking temperatures below its smoke point can help reduce this risk, sunflower oil still tends to release more aldehydes than many other cooking oils,' Johnson says.
But when used below its smoke point and in moderate amounts, dietitians agree that sunflower oil can be a healthy choice.
An oil's smoke point is the temperature when it starts to create smoke. Sunflower oil's smoke point is about 450 degrees Fahrenheit, Johnson says. This is one of the higher smoke points for oils, allowing you to do high heat cooking without burning your oil—or your food.
Sunflower oil is considered a relatively harmless oil when used in moderation and within recommended temperatures, according to Hardie. But again, talk to your doctor if you have specific concerns or questions.
It depends on how much you plan to use. 'In moderation, as is the case with all seed oils, sunflower oil should be fine,' Gillman says.
Sunflower oil can be part of a healthy diet, but, as with all oils, it's important to use it in moderation and below its smoke point.
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