In recent years, grapeseed oil has gained popularity as a “healthy” cooking oil due to its high levels of polyunsaturated fats and vitamin E. Promoters often claim it can lower cholesterol and reduce heart disease risk. But what does the science say? This article breaks down the facts to separate truth from myth regarding grapeseed oil’s health benefits.

What Is Grapeseed Oil and How Is It Made?

Grapeseed oil is derived from the seeds of grapes, a byproduct of winemaking. Historically, these seeds were often discarded, but modern technology allows manufacturers to extract the oil, turning an otherwise wasted product into a marketable commodity.

The oil is typically extracted using a method called solvent extraction, where seeds are crushed, and chemicals like hexane are used to pull out the oil. This method is common across many vegetable oils, including soybean oil. While most solvents are removed during the production process, trace amounts may remain in the final product. Whether or not these traces are harmful to human health is still uncertain, but hexane can pose risks to workers involved in production and can also harm the environment if released.

If the oil doesn’t explicitly state how it’s processed, it’s safe to assume that solvents like hexane were used.

Nutritional Profile: High in Omega-6 Fatty Acids

The health benefits often associated with grapeseed oil are due to its high content of polyunsaturated fats, particularly omega-6 fatty acids, and vitamin E. Here’s the breakdown of its fatty acid composition:

• Saturated fat: 10%

• Monounsaturated fat: 16%

• Polyunsaturated fat: 70%

This oil is primarily made up of omega-6 fatty acids, and while some studies suggest that an imbalance of omega-6s relative to omega-3s can increase inflammation in the body, others show that linoleic acid (the primary omega-6 in grapeseed oil) does not raise inflammatory markers in the blood.

It’s still uncertain whether omega-6 fatty acids, in general, contribute to disease. More robust studies are needed to clarify their role, especially concerning long-term health effects such as heart disease.

Grapeseed oil also offers a decent amount of vitamin E, with one tablespoon providing 3.9 mg — 26% of the recommended daily intake. Vitamin E acts as an antioxidant, protecting cells and possibly providing some protection against tumor growth and supporting the nervous system.

However, grapeseed oil lacks other essential vitamins and minerals.

Health Effects of Grapeseed Oil

There is limited research on how grapeseed oil specifically affects human health, but a few studies have provided some insights:

• In a two-month study of 44 overweight or obese women, those who consumed grapeseed oil daily showed improved insulin resistance and reduced C-reactive protein (CRP), a marker for inflammation, compared to those who used sunflower oil.

• Grapeseed oil also appears to have anti-platelet effects, which may reduce blood clotting.

However, an older study raised concerns that some grapeseed oils could contain polycyclic aromatic hydrocarbons (PAHs), compounds that are carcinogenic in animals. While it’s unclear how widespread this issue is, PAH contamination is a concern in other vegetable oils, like sunflower oil.

While some evidence suggests grapeseed oil may offer benefits, more high-quality research is needed before drawing definitive conclusions about its health effects.

Is Grapeseed Oil a Good Option for Cooking?

Grapeseed oil has a relatively high smoking point, making it seem like a good option for high-heat cooking, such as frying. However, its high polyunsaturated fat content is a concern. Polyunsaturated fats are unstable when exposed to heat and oxygen, leading to the formation of harmful compounds and free radicals. Therefore, despite its high smoking point, grapeseed oil may not be the best choice for frying or other high-heat cooking methods.

Oils that are rich in saturated or monounsaturated fats, like olive oil, are more stable under heat and less likely to produce harmful compounds. For this reason, it’s better to use grapeseed oil in salads, dressings, mayonnaise, or as an ingredient in baked goods — but avoid using it for frying.

Conclusion: Grapeseed Oil in Perspective

Grapeseed oil, extracted from grape seeds — a byproduct of winemaking — is high in omega-6 fatty acids and vitamin E. While there is some evidence supporting its health benefits, such as improving insulin sensitivity and reducing inflammation, the lack of extensive research means its full impact on health remains unclear.

Though it’s not ideal for high-heat cooking like frying due to its polyunsaturated fat content, grapeseed oil can still be a useful ingredient for cold dishes or in baking. If you’re looking for a healthy cooking oil, olive oil, with its higher monounsaturated fat content, may be a better choice.