Wellness@Work : Addressing common food controversies 

By Robert Israel, M.D.
USA Health Integrative Health and Wellness

Recently, I have been asked about a couple of things in our diet that have been demonized to some extent—these being seed oils and mercury in fish. My response was, “What does science say?”    

While that is a good question, if I do say so myself, the answer isn’t so clear. If you Google the pros or cons of either, you will see a number of seemingly qualified experts making what sound like good arguments in both directions.   

Seed oils, like canola, sesame, corn, and others are just that, oils derived from the seeds of plants, and the arguments against them, in short, are that they have too much of a specific type of fat that can cause inflammation.    

That fat is Omega-6, which is also used in manufacturing highly processed food-like substances that are sometimes sold as healthy snacks or meal substitutes. In that instance, I am totally on the side of avoiding the food-like stuff as clearly science supports stopping or reducing consumption of highly processed foods.     

Some arguments against seed oils are based on the fact that they are highly processed. That may be true, but they don’t have large amounts of chemicals or preservatives added as do the ultra-processed foodstuffs that research suggests we avoid.     

It appears from a review of various studies that some seed oils in your diet are not only not harmful and probably healthful, but also that the majority of your fat should be from olive oil. Using seed oils for flavor and in specific recipes is fine if one relies on scientific evidence.     

Mercury in fish, swordfish, tuna, and other top-of-the-food-chain fish is certainly not a theoretical concern. There is clearly more mercury content than we would like. That said, there is not any evidence, except possibly in pregnancy (where we recommend no exposure), that we are suffering from mercury toxicity.    

On the other hand, there is plenty of research to support that eating fish two or more times per week is beneficial to our health, and it is associated with reductions in several common diseases like type 2 diabetes, hypertension, several cancers, and dementia.     

What we do know about these two foods, fish, and seed oils, is that they are healthier than a lot of the things that we might substitute for them. Following prudent advice and assessing how you feel in response to foods is some of the best advice to the question, “What should I eat?”    

Even more good advice comes from Michael Pollan, a journalist and Harvard University professor who has written extensively about food and nutrition. He says to “Eat food, mostly plants, and not too much.”     

With this in mind, it’s helpful to navigate the common food controversies and make the best decisions when choosing the foods you eat.   

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.