Is Oleic Acid Bad For You?
Short answer
Foods high in oleic acid are typically very healthy, as long as you choose the right food source.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
If you notice the ingredient “high oleic acid” in your foods, understand that can mean a few different foods, typically oils. Sunflower, olive, and canola oils are very high in oleic acid. Foods cooked in these oils will also transfer the oleic acid to you as will cheese, poultry, and nuts which contain oleic acid naturally.
Oleic acid is as known as omega 9 fatty acid. Unlike omega 3 and omega 6, omega 9 can be made in the body as well as consumed in foods. Foods high in oleic acid can provide many health benefits, as long as they are consumed from healthy foods.
The American diet is rich in oleic acid food sources, and they aren’t all the best options of things to put in your body. Avocado, olive oil, and canola oil are among some of the richest sources of healthy oleic acid, but the majority of Americans don’t consume much of these foods unless on a diet or some other health craze. The more common sources of oleic acid in their diets comes from potato chips, desserts, sausage, pizza, burgers, dairy products, salad dressings and bread. These foods ultimately are more harmful to your body then fatty acids are beneficial considering the extra saturated fats, calorie content, sugar, preservatives, and that terrible bliss point that keeps you eating them after you’re already full.
If you choose less processed foods like yogurt, nuts, seeds and avocado for your oleic acid you will see a ton of benefits in your health. Oleic acid is a monounsaturated fat – a good fat! It can help to reduce the LDL (bad cholesterol) and increase the HDL (good cholesterol) in your blood which in turn lowers your risk of heart disease and stroke by eliminating plaque build-up in your arteries.
Oleic acid can also be beneficial to those with diabetes or pre-diabetes. Oleic acid can improve fasting plasma glucose, insulin sensitivity and circulation, which helps better control diabetes and prevent other related diseases. Be careful not to overdo it with oleic acid, though, as it is not a miracle cure. Oleic acid is high in calories and overconsumption can lead to weight gain – a back-step for diabetics.
Possible long-term side effects
Commonly found in
- avocado
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nuts
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seeds
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poultry
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olive, sunflower, and canola oils
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processed foods
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dairy products
Ingredients to be aware of
Benefits
- reduces bad cholesterol
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decreases risk of heart disease and stroke
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improves fasting plasma glucose and insulin sensitivity
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improves blood flow
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Written by Kristin Brown, DC, MS
Published on: 07-23-2016
Last updated: 12-10-2016
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 07-23-2016
Last updated: 12-10-2016
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