Sunflower oil is one of those pantry staples that seems to pop up everywhere—whether you’re frying up supper, making a salad dressing, or baking a pan of muffins. But with all the oils out there vying for your attention—olive, avocado, coconut, name a few—it’s reasonable to question how sunflower oil measures up from a health standpoint. Let’s take a look at what makes sunflower oil different, its nutritional pros and cons, and how to use it wisely in the kitchen.
What Makes Sunflower Oil Special
You’ll usually find sunflower oil in two forms: refined and virgin. Both are high in unsaturated fats, especially omega-6 fatty acids—an essential type of fat your body needs but can’t make on its own. Omega-6s support all kinds of important functions like brain activity, healthy skin and hair, bone strength, metabolism, and even reproductive health.
Sunflower oil is also packed with vitamin E. Even one tablespoon provides you with about 10.2 mg—more than most other oils. That’s a big plus for your cells because vitamin E is a potent antioxidant that protects them from damage. It also helps support your immune system, skin, and eyes. Virgin sunflower oil takes a further step with natural chemicals such as polyphenols, lecithin, and carotenoids, which have anti-inflammatory and antioxidant effects associated with them. Yet, the majority of those extras are lost when refining and cooking with high heat.
The Health Benefits
There’s good research to support the benefits of sunflower oil. Replacing saturated fats (such as butter or lard) with unsaturated fats, including those in sunflower oil, can help decrease bad (LDL) cholesterol and increase good (HDL) cholesterol. That change may lower your risk for high blood pressure and heart disease. Its primary omega-6 constituent, linoleic acid, has also been linked to improved heart health.
Then there’s vitamin E once more—it’s been linked to improved mental acuity, and there’s even evidence it could delay the progression of Alzheimer’s disease. The oil’s antioxidants will decrease inflammation in the body, and its polyphenols could provide a bonus by improving the health of your gut and giving your beneficial bacteria in your digestive tract something to eat.
The Possible Downsides
Of course, no oil is ideal. While omega-6 fats are essential, consuming too many of them—particularly without sufficient omega-3s to offset them—may theoretically trigger inflammation. A few experts, such as Stephani Johnson, D.C.N., R.D.N., caution that too much omega-6 can lead to the creation of inflammatory molecules. That being said, other nutrition experts say the issue is more exaggerated than it is supported by existing science.
One other thing to be careful of is overheating the oil. When sunflower oil is heated beyond its smoke point (about 450°F), it will emit toxic chemicals known as aldehydes. These chemicals have been shown to cause cell damage and potentially increase the risk of illnesses such as cancer and heart disease. This is more of an issue in restaurant kitchens where oil is continually reused, but even at home, it’s not a bad idea not to overheat. Worth keeping in mind, too: sunflower oil is high in calories, at around 120 per tablespoon. Overusing it will add extra calories fast.
Smart Ways to Use It
Sunflower oil is relatively simple to work with, provided you use it the correct way. With a high smoke point, it is suitable for sautéing and frying, as long as you don’t turn the heat up too aggressively. If you’re working with virgin sunflower oil, you’ll derive the most benefit from its antioxidants in dressings, dips, or as a finishing drizzle, rather than being applied to the frying pan.
In comparison to oils such as coconut or palm, sunflower oil contains significantly less saturated fat, which is healthier for your heart. While extra virgin olive oil is sometimes touted as the healthiest for its high polyphenol levels, sunflower oil is still worthy of a place in your pantry. It’s a chameleon oil, neutral in flavor, and usually cheaper.
All things considered, the oil you cook with is only a portion of your overall diet. Christopher Gardner, Ph.D., at Stanford University, says it this way: what you prepare in the oil is as important as the oil itself, particularly since most of us just use a little at a time.
If you’re keeping sunflower oil use in moderation and within its suggested temperature range, it can be included in an otherwise healthy diet. And, as always, if you do have certain health needs or conditions, it’s a good idea to touch base with your healthcare professional for individual advice.