What happens to your body when you eat grapeseed oil regularly

Grapeseed oil often flies under the radar of household cooking oils. This is a shame, considering that grapeseed oil has many potential health benefits, including fighting inflammation, promoting cardiovascular health, and reducing cancer risk.

But what happens to your body when you eat grapeseed oil regularly? To find out, we dug into the research and spoke to registered dietitians. Read this article to learn about the nutritional profile of grapeseed oil, the health benefits of incorporating grapeseed oil into your weekly menu, whether there are any red flags to be aware of, and how to use it as part of a healthy, balanced diet. Reveal tips for enjoying grapeseed oil.

What is grapeseed oil?

As the name suggests, grapeseed oil is made from grape seeds, which are primarily used for winemaking. After pressing the grapes to extract the juice, the seeds remain. These seeds are dried and pressed to extract the oil. Grapeseed oil is often used for sautéing, frying, and baking due to its mild flavor and high smoke point. Additionally, grapeseed oil is often used in skin and hair care products because of its moisturizing and antioxidant effects, says Dr. Lauren Harris Pincus, nutritionist and founder of NutritionStarringYOU.com. All Easy Prediabetes Cookbook.

Grapeseed oil health benefits

Promotes heart health

Grapeseed oil is rich in polyunsaturated fats (PUFAs), especially omega-6 fatty acids, which are beneficial for heart health. “The PUFAs found in grapeseed oil can help lower LDL (often referred to as ‘bad’) cholesterol by replacing saturated fat in your diet,” says Dr. Harris Pincus. ” states. Grapeseed oil also contains compounds such as linoleic acid, which may reduce inflammation and promote overall cardiovascular health.

May reduce risk of chronic disease

Grapeseed oil contains antioxidants such as vitamin E and proanthocyanidins. These antioxidants help protect cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and various chronic diseases. Other antioxidants found in grapeseed oil also help reduce inflammation. “Grapeseed oil contains antioxidants like polyphenols such as resveratrol and quercetin, which may have anti-inflammatory effects,” says Harris Pincus.

Supports better skin health

The antioxidants and omega-6 fatty acids in grapeseed oil also help improve your skin. Vitamin E, in particular, is known for its moisturizing and wound healing properties. Grapeseed oil is rich in vitamin E, so applying grapeseed oil topically or eating it regularly can help improve your skin’s hydration, elasticity, and overall appearance. Additionally, Harris Pincus says grapeseed oil’s vitamin E content may have anti-aging effects on the skin.

May help regulate blood sugar levels

Some studies suggest that grapeseed oil may improve insulin sensitivity and help lower blood sugar levels. Although more research is needed to confirm these benefits, incorporating grapeseed oil into a balanced diet may benefit people with diabetes or pre-diabetes.

grapeseed oil nutrition

According to the USDA, 1 tablespoon (14 milliliters) of grapeseed oil contains:

• calorie: 120
• Total carbohydrates: 0g
• Dietary fiber: 0g
• Total carbohydrates: 0g
• protein: 0g
• total fat:14g
• Saturated fat: 0g
• sodium: 0mg
• vitamin E: 4 mg (27% of daily intake)

Disadvantages to consider

One potential downside to frequent consumption of grapeseed oil is its high content of omega-6 fatty acids. Omega-6 fats are essential for optimal health, but consuming too much can create an imbalance in the ratio of omega-3 to omega-6 over time, putting you at risk for inflammation and other health problems. Research shows that it can increase.

Grapeseed oil is high in calories and fat, so consuming large amounts can lead to weight gain. “Grapeseed oil, like other oils, is a concentrated source of calories,” explains Harris Pincus. “There are 120 calories per tablespoon (all from fat), so it’s important to be mindful of portion size when using oil.”

Is grapeseed oil safe for anyone to eat?

Grapeseed oil is generally safe for most people when consumed in moderation as part of a balanced diet, but for those with grapeseed oil allergies, regular consumption may cause irritation and adverse effects. may occur. “Grapeseed oil is probably safe for people who don’t have an allergy to grapes or a medical condition that requires limiting fat intake,” Harris Pincus says. “To prevent oil oxidation, avoid heat and store in a dark place.”

4 ways to enjoy grapeseed oil

For salad dressing

Instead of using store-bought salad dressings, combine grapeseed oil with vinegar or citrus juice, herbs, and spices to create a simple, flavorful homemade dressing. For a refreshing addition to your salads, try Grapeseed Oil Caraway Vinaigrette.

For stir-frying vegetables

Grapeseed oil has a high smoke point, making it ideal for roasting vegetables at high temperatures. Toss your favorite vegetables in grapeseed oil, season with salt, pepper, and herbs, and roast until tender and caramelized. The result is delicious, crunchy vegetables with a nutty flavor, like our Sheet Pan Roasted Root Vegetables.

Baking in progress

Replace some of the butter or other oils with grapeseed oil to reduce the saturated fat content in baking recipes. Grapeseed oil adds moisture and richness to baked goods without overpowering other flavors. Try using it in cakes, muffins, or baked oatmeal recipes like Peach Baked Oatmeal.

as a marinade

Grapeseed oil can be used as a base for marinades for meat, poultry, seafood, and tofu. Combine with herbs, spices, and acidic ingredients like vinegar or citrus juice to soften proteins and add flavor before cooking. Be sure to try the spicy herb sauce. It may become part of your regular rotation.

conclusion

Grapeseed oil supports heart health by lowering LDL (“bad”) cholesterol, reduces the risk of chronic disease through its antioxidant content, and helps improve skin health by moisturizing and increasing elasticity. It has numerous health benefits, including promoting good health and helping regulate blood sugar levels. However, consuming too much grapeseed oil can disrupt the balance of omega-6 fatty acids and increase the risk of inflammation. For many people, grapeseed oil can be a healthy addition to a balanced diet when consumed in moderation.