Jerusalem Post

ByDR. MAYA ROSMAN

Recently, more and more questions have arisen about sunflower oil. Is it really unhealthy for you, and what does it contain?

It is considered a common, accessible vegetable oil, and for many years it was perceived as healthier than butter or saturated fat. However, in recent years questions have been raised regarding the true health contribution of sunflower oil, especially when it is used frequently for frying or cooking at high temperatures.
So what is the problem with it, and what is important to know before choosing oil for cooking?
1. Very rich in Omega-6 – maybe too much
Sunflower oil contains a very high concentration of the Omega-6 fatty acid, mainly linoleic acid. Omega-6 is an essential fatty acid – meaning the body does not produce it on its own, and we need it in certain amounts for the proper functioning of the immune system, skin, and brain.

The problem begins when there is too much Omega-6 compared to Omega-3, as happens in modern Western diets.An imbalanced ratio between these two acids can encourage inflammatory processes in the body, which research has linked to an increased risk of heart disease, diabetes, obesity, and even autoimmune diseases.

Regular sunflower oil may contain more than 70% Omega-6, thereby contributing to significant imbalance – especially when it is used regularly for frying or cooking.

2. Low stability in frying
One of the biggest problems with sunflower oil is its instability at high heat. Oils that heat up quickly tend to oxidize and produce harmful substances, including free radicals that can damage the body’s cells.

In repeated frying or prolonged cooking, regular sunflower oil undergoes oxidation and breakdown processes that can harm health, especially if the oil has already been heated in the industry or stored for a long time in light and heat.
3. Low in beneficial components
Unlike olive oil, which contains natural antioxidants such as polyphenols and vitamin E, sunflower oil is not rich in anti-inflammatory or protective components. Unless it is artificially enriched, regular sunflower oil contains low amounts of vitamin E – and sometimes no active components at all to protect body cells from oxidative damage.

4. Contributes to calorie surplus
Like any oil, sunflower oil is very calorie-dense: One tablespoon provides about 100 calories, which are easily added to fried, stir-fried, or seasoned dishes. Those who do not pay attention to quantities may find that freely adding oil to cooking and salads contributes to unnecessary weight gain and a feeling of heaviness.

5. Industrial and processed
Cheap sunflower oil, the kind found in large bottles on supermarket shelves, usually undergoes an industrial refining process that includes heating, filtering, and the use of chemicals. These processes further reduce its nutritional value, damage the active components, and sometimes even leave traces of compounds that may be harmful if consumed in large amounts over time.
What about cold-pressed sunflower oil?
Cold-pressed sunflower oil is considered a slightly better choice, as the process preserves some of the vitamin E and prevents immediate oxidation of the oil during production.
This is a clear nutritional advantage – but it is important to know that even in cold pressing, the oil’s composition remains rich in Omega-6, so it still does not balance the required ratio with Omega-3.In addition, such oil is usually not suitable for cooking or frying, but only for cold use – for example, as an addition to salad.
In conclusion, sunflower oil is not “bad” in itself – but it is certainly not the recommended choice for daily use or for hot cooking.
Those who wish to reduce inflammation in their diet, improve heart health, and avoid harmful compounds should choose more stable oils, such as extra virgin olive oil, avocado oil, or coconut oil for cooking, and keep sunflower oil – if at all – for occasional use and in small amounts.
As always – it’s not only the type of oil that matters, but also how much you use and how you use it.
For Dr. Maya Rosman’s course: How to improve your health and how to lose weight in a sensible and reasonable way, click here.