Many people choose to avoid gluten in their diet for a variety of reasons. Some people suffer from Celiac disease, which is an autoimmune condition causing inflammation when gluten is eaten. Other people are sensitive to gluten and may experience adverse symptoms when they eat it. People with gluten intolerance are usually very skilled at reading food labels to determine if foods and drinks are gluten-free.
Sunflower Oil is gluten-free because it does not contain any gluten-containing ingredients. However, sunflower oil is highly processed and not the healthiest option among vegetable oils. Some of the healthier vegetable oil alternatives to sunflower oil are California Olive Ranch Extra Virgin Olive Oil, Thrive Market Expeller Pressed Avocado Oil, and Barlean’s Flax Oil.
Sunflower oil is gluten-free, but so are other vegetable oils. Different vegetable oils have their pros and cons. Some are better for cooking at high temperatures while others are best for low heat. How do you know which one is right for you? Let’s take a closer look at sunflower oil and other alternatives.
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What is sunflower oil?
Sunflower oil is made by pressing the seeds of the sunflower (Helianthus annuus) plant to extract its oil. Like most other vegetable oils, sunflower oil is rich in unsaturated fats compared to animal fats, which are primarily saturated fats.
Sunflower oil is mostly comprised of linoleic acid, which is a type of polyunsaturated fat. The other type of unsaturated fat is monounsaturated fat. Both types of unsaturated fats are considered more heart-healthy than saturated fats – but we’ll cover that next.
Is sunflower oil healthy?
There is a bit of a debate when it comes to the healthfulness of the numerous vegetable oils. If you ask ten different dietitians to rank vegetable oils in terms of how healthy they are, you’ll likely get ten different answers.
The linoleic acid in sunflower oil has been shown to improve heart health. Replacing saturated fat (the kind found in animal products and coconut oil) with linoleic acid might help lower levels of LDL “bad” cholesterol. Linoleic acid might also improve blood pressure levels and improve insulin sensitivity, according to Harvard University School of Public Health.
Unsaturated fats are considered more heart-healthy than saturated fats. Replacing saturated fats with unsaturated fats can help lower cholesterol levels.
Omega-3 vs. omega-6 fats
There are two main types of unsaturated fatty acids – omega-3 and omega-6. Sunflower oil is high in omega-6 fatty acids. Of the two, omega-3 fatty acids are usually considered healthier than omega-6.
Omega-3 fats have anti-inflammatory properties and have been found to exhibit numerous health benefits. Vegetable oils rich in omega-3 fats include soybean, canola, flaxseed, and walnut oil.
The typical Western diet consists primarily of omega-6 fats from foods like meat, poultry, corn, soybeans, and sunflower and safflower oils. Omega-6 fats are associated with inflammation, which causes chronic diseases like heart disease, cancer, and diabetes.
The more important thing to focus on is achieving a low omega-6 to omega-3 ratio. In other words, try to include plenty of omega-3 fats in your diet as the primary fat source. It’s fine to have omega-6 fats, but they tend to dominate most people’s diets.
What about omega-9 fats?
The lesser-known type of fat is omega-9 fat. Oleic acid is the most common type of omega-9 fat. Oleic acid is primarily monounsaturated fat.
High-oleic sunflower oil contains higher amounts of omega-9 fats along with lower amounts of linoleic acid compared to regular sunflower oil. High oleic sunflower oil is more stable, so it won’t break down as quickly as regular sunflower oil.
Refined oils
Most vegetable oils are refined to improve their shelf life. Refining often involves adding chemicals to form a “soap” which is then removed from the remaining oil. Other ways of refining use high heat, which removes some of the natural color and taste from the oil.
Most types of sunflower oil are refined. The only type of vegetable oil that isn’t refined is extra virgin olive oil or any oil that specifically says it’s unrefined. Refined oils are thought by many to be inferior health-wise, though there aren’t currently any scientific studies that back this belief.
Oils that are refined using chemicals are called solvent expressed. Oils that are refined using a mechanical press are called expeller pressed. Cold-pressed oils are produced at a lower temperature, but this process is the least efficient and most expensive.
Benefits of Sunflower Oil
Sunflower oil has a high smoke point. The smoke point of an oil is the temperature at which the oil starts to burn off into smoke. If you do a lot of high-heat cooking, then you want to use a high smoke point oil.
Sunflower oil contains more vitamin E than other vegetable oils. Vitamin E acts as an antioxidant, which helps prevent cell damage. It’s also important for reproductive, vision, brain, and skin health.
Sunflower Oils Nutritional Information
High-oleic sunflower oils are more stable and less likely to go rancid compared to regular sunflower oil. However, consuming high amounts of linoleic acid might have negative health impacts. The bottom line is to aim to get variety in your diet and avoid overdoing any nutrients.
Healthy sunflower oils should be minimally refined whenever possible.
Flora Certified Organic Sunflower Oil
This certified organic sunflower oil is cold-pressed and unrefined, which sets it apart from most types of sunflower oils. Because it’s not refined and isn’t high-oleic, it’s recommended to keep refrigerated and use it within four months of opening.
Unrefined oils are more ideal for cold preparation such as in salad dressings. They have a stronger flavor than refined oils and aren’t as versatile.
Ingredients:
- Organic Sunflower Oil
- Nitrogen-flushed to maintain freshness
Nutrition facts (per 1 tbsp. serving):
- Calories: 120
- Total Fat: 14 g
- Saturated Fat: 1.5 g
- Trans fat: 0 g
- Polyunsaturated fat: 9 g
- Monounsaturated fat: 3 g
- Total Carbohydrate: 0 g
- Protein: 0 g
La Tourangelle Garlic Infused Sunflower Oil
If you want some bold flavor to add to gluten-free dishes or to drizzle over salads, this is a great option. It contains both regular sunflower oil and high-oleic sunflower oil, so there are more omega-9 fats and is higher in monounsaturated fats compared to regular sunflower oil.
Ingredients:
- Organic High-Oleic Sunflower Oil
- Sunflower Oil
- Garlic
Nutrition facts (per 1 tbsp. serving):
- Calories: 130
- Total Fat: 14 g
- Saturated Fat: 1 g
- Trans fat: 0 g
- Polyunsaturated fat: 3 g
- Monounsaturated fat: 10 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Healthy Harvest Non-GMO Sunflower Oil
This oil isn’t refined using solvents, but instead is expeller pressed. It has a long shelf life and, like all sunflower oil, has a high smoke point of around 450 degrees Fahrenheit.
Ingredients:
- Non-GMO Sunflower Oil
Nutrition facts (per 1 tbsp. serving):
- Calories: 130
- Total Fat: 14 g
- Saturated Fat: 2 g
- Trans fat: 0 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Healthy Gluten-Free Oil Alternatives
There are plenty of other options for healthy gluten-free vegetable oils. If sunflower oil doesn’t appeal to you, consider one of these alternatives.
California Olive Ranch Extra Virgin Olive Oil
Extra virgin olive oil isn’t refined, so it maintains its natural flavor and color. It’s cold-pressed and is sustainably farmed. Olive oil can be used for high heat cooking or used to drizzle on salads or bread dipping.
Ingredients:
- Extra Virgin Olive Oil
Nutrition facts (per 1 tbsp. serving):
- Calories: 130
- Total Fat: 14 g
- Saturated Fat: 2 g
- Polyunsaturated Fat: 1.5 g
- Monounsaturated Fat: 11 g
- Trans fat: 0 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Thrive Market Expeller Pressed Avocado Oil
Avocado oil has a very high smoke point (up to 500 degrees Fahrenheit), making it a great choice for high heat cooking.
Ingredients:
- Avocado Oil
Nutrition facts (per 1 tbsp. serving):
- Calories: 130
- Total Fat: 14 g
- Saturated Fat: 2.5 g
- Trans fat: 0 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Barlean’s Flax Oil
Flaxseeds and flax oil are incredibly rich in omega-3 fatty acids. Flax oil is mild and versatile. This particular flax oil is cold-pressed and unrefined.
Ingredients:
- Organic Flax Oil
Nutrition facts (per 1 tbsp. serving):
- Calories: 120
- Total Fat: 14 g
- Saturated Fat: 1 g
- Polyunsaturated Fat: 10 g
- Monounsaturated Fat: 2.5 g
- Trans fat: 0 g
- Total Carbohydrate: 0 g
- Protein: 0 g
Related Questions
Is sunflower oil inflammatory?
Sunflower oil is high in omega-6 fatty acids. Omega-6 fats tend to be more pro-inflammatory than omega-3 fats, but they still have their health benefits. It’s best to include plenty of omega-3 fatty acids in your diet to balance out the omega-6 fats, which tend to be more prevalent in a typical Western diet.
Is sunflower oil good for weight loss?
Sunflower oil isn’t known for promoting weight loss any more or less than other vegetable oils. Because it’s high in fat, it should be eaten in moderation as a part of an overall balanced diet.
Is sunflower oil paleo?
While seeds are allowed on a Paleo diet, sunflower oil usually isn’t considered paleo-friendly. It isn’t Paleo-friendly because of the high proportion of omega-6 fatty acids compared to omega-3’s, and the fact that it’s usually refined.