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While grapeseed oil is generally considered healthy, it should be consumed in moderation as with other oils
While grapeseed oil is generally considered healthy, it should be consumed in moderation as with other oils.
A small serving of grapeseed oil (1 tablespoon) can provide about 120 calories. Excessive consumption of grapeseed oil can lead to a heightened risk of health conditions such as:
However, these side effects are not limited to grapeseed oil and can occur with excessive consumption of any other oil or fat.
Some studies have raised concerns about an increased risk of cancer by consuming grapeseed oil because it may contain certain compounds called polycyclic aromatic hydrocarbons (PAH) which have caused cancer in animals. PAH is found in several other oils as well.
Grapeseed oil needs to be stored in the refrigerator because it may turn rancid or unfit for consumption quite quickly. Discard any grapeseed oil that smells “off” or bitter.
What is grapeseed oil?
Grapeseed oil is extracted from grape seeds after making wine. It has a mild and nutty flavor and is used for a wide range of purposes.
One tablespoon of grapeseed oil (13.6 grams) contains:
- Energy: 120 kcal
- Total fats: 13.6 grams
- Polyunsaturated fats: 9.51 grams
- Saturated fats: 1.31 grams
- Monounsaturated fats: 2.19 grams
- Vitamin E: 3.92 mg
What are the health benefits of grapeseed oil?
Grapeseed oil is a popular cooking medium because of its several health benefits, as it is rich in polyunsaturated fatty acids (PUFAs) including omega-6 fatty acids, vitamin E, and phenolic antioxidants.
PUFA is considered good for your heart, nerves, brain, and muscles. Phenolic antioxidants protect your body from the harmful effects of free radicals. Free radicals can damage your body tissues, leading to premature aging, heart diseases, and cancer.
Although there is not enough research on grapeseed oil, purported benefits include:
- Healthy skin and hair
- Reduced inflammation
- Better heart health
- Reduced risk of cardiovascular diseases including heart attack, stroke, and blood clots
- Lower risk of certain types of cancer
- Improved insulin sensitivity, leading to a lower risk of diabetes
- Improved blood cholesterol levels
How much grapeseed oil is safe to eat?
All oils and fats, including grapeseed oil, should be consumed in moderation to get their maximum benefits.
Although grapeseed oil is rich in PUFA, eating too much of it can be harmful to your health. Use PUFA-rich oils as a replacement for saturated fats and trans fats instead of adding them to an unhealthy diet rich in fats. No matter which oil you use, opt for healthier ways of cooking such as stir-frying or lightly sauteing your food instead than deep-frying.
Studies have shown that when it comes to managing blood cholesterol levels, eliminating saturated fats from your diet is twice as effective as increasing PUFA. So it’s important to remember that no oil or supplement can replace a healthy lifestyle that includes regular exercise, a balanced diet, adequate sleep, and stress management.