Sunflower oil: The surprising health risks of frying your foods

We're talking about a trendy vegetable oil. We often think it is versatile, can be used hot and cold, and always have it on hand. However, the truth is different. Can you guess which oil is not suitable for the frying pan?

Yes, we mean sunflower oil. It is widely available and inexpensive, and it's a vegetable oil, so we don't think there could be any dangers. However, it's better to use it cautiously. Some oils are only suitable for raw use; when heated, they can become poisonous. And that's precisely the case with sunflower oil.

There are many good things to say about sunflower oil, but not that it's versatile. It is unsuitable for thermal processing because it contains polyunsaturated fatty acids, which break down at high temperatures—this occurs already at 100°C. Therefore, frying with this oil is unhealthy and even dangerous. Sunflower oil has a low smoke point, and glycerol and free fatty acids are produced during the breakdown of fats. The oil, in turn, loses all its favourable properties.

Studies show that this type of oil subjected to thermal processing can also release carcinogenic or cancer-causing aldehydes. According to scientists, foods prepared at high temperatures with sunflower oil can exceed allowable limits for these compounds by up to 200 times.

The situation changes when you choose a mix of sunflower and canola oil for frying; the amount of harmful substances will be significantly lower. However, sunflower oil should not exceed 30% of the mix. There are also particular high-oleic varieties of sunflower oil available on the market, which are recommended for frying. A famous nutritionist, Bartek Kulczyński, mentioned them in his YouTube video. However, he briefly commented on sunflower oil for frying, saying, "It's a crime against health." Nevertheless, let's not dismiss sunflower oil because it is perfect for cold dishes and works excellent in salad dressings.

This oil is rich in fatty acids, including omega-6 fatty acids, which are crucial for the proper functioning of the body. Another critical component is vitamin E, a potent antioxidant. It helps protect cells from damage caused by free radicals and plays a vital role in maintaining healthy skin and eyes. This is why sunflower oil is often used in cosmetics to produce creams and lotions.