If you’re not sure which oils to buy these days and which to skip, you’re definitely not alone. Grapeseed oil is one of those misunderstood oils. Is it good for you?
Well, because it’s loaded with polyunsaturated fats (PUFAs) that do contain some health benefits, some consider it a healthy fat. But because of those fats, it breaks down easily when heated to too high of a temperature and can form harmful byproducts, so it’s considered a less-than-ideal cooking oil.
In the right amounts and used the right way, grapeseed oil can be anti-inflammatory and health-promoting for hormone production, the brain, heart and more.
What is grapeseed oil?
Grapeseed oil is made by pressing grape (Vitis vinifera L.) seeds. What you might not know is that it’s usually a leftover byproduct of winemaking.
After wine is made, by pressing the juice from grapes and leaving the seeds behind, oils are extracted from the crushed seeds. It might seem odd that oil is held within a fruit, but in fact, a small amount of some type of fat is found inside just about every seed, even those of fruits and vegetables.
Because it’s created as a byproduct of winemaking, grapeseed oil is available in high yields and is usually expensive.
What is grapeseed oil used for? Not only can you use it with food, but you can also apply grapessed oil to your skin and hair due to its moisturizing effects.
Nutrition facts
According to the USDA, one tablespoon of grapeseed oil contains:
- Calories: 120
- Total Carbohydrate: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Total Fat: 13.6 g
- Saturated Fat: 1.3 g
- Polyunsaturated Fat: 9.5 g
- Monounsaturated Fat: 2.2 g
- Trans Fat: 0 g
- Protein: 0 g
- Cholesterol: 0 mg
- Sodium: 0 mg (0 % DV*)
- Vitamin E: 3.92 mg (19% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
In terms of its fatty acid composition, grapeseed oil is very high in polyunsaturated fats. It predominately contains linoleic acid (C18:2) followed by oleic acid (C18:1) and palmitic acid (C16:0).
Benefits
1. Very high in anti-inflammatory PUFAs, especially linoleic acid
Studies have found that the highest percentage of fatty acid in grapeseed oil is linoleic acid (LA), a type of essential fat — meaning we can’t make it on our own and must obtain it from food. LA is converted to gamma-linolenic acid (GLA) once we digest it, and GLA can have protective roles in the body.
There’s evidence demonstrating that GLA might be able to lower cholesterol levels and inflammation in some cases, especially when it’s converted to yet another molecule called DGLA. It might also help decrease the risk for developing dangerous blood clots due to its lowering effects on platelet aggregation.
One study published in the International Journal of Food Science and Nutrition even found that compared to other vegetable oils like sunflower oil, the consumption of grapeseed oil was more beneficial for lowering inflammation and insulin resistance in overweight or obese females.
One animal study also found that consumption of grapeseed oil helped improve antioxidant status and adipose fatty acid profiles (the types of fats stored in the body below the skin).
2. Good source of vitamin E
Grapeseed oil contains a good amount of vitamin E, which is an important antioxidant. Compared to olive oil, it offers about double the vitamin E.
Research indicates that vitamin E benefits include protecting cells from free radical damage, supporting immunity, eye health, skin health, as well as many other important bodily functions.
3. No trans fat and non-hydrogenated
There might still be some debate as to which ratios of different fatty acids are best, but there is no debate about the dangers of trans fats and hydrogenated fats, which should be avoided.
Trans fats are commonly found in ultra-processed foods, fast food, packaged snacks and fried foods. The evidence is so clear that they’re bad for our health that they’re even banned in some cases now, and many large food manufacturers are committing to moving away from using them for good.
4. Helps hydrate skin and improve elasticity
Skin dryness is a common problem due to causes including frequent use of hot water, soaps, detergents, and irritants such as perfumes, dyes, etc. These products can remove natural oils from the skin’s surface and cause a disruption in the skin’s water content, leading to dryness and loss in elasticity, as well as itching and sensitivity.
According to a 2018 article focused on plant oil application, the high concentration of PUFAs contribute to grapeseed oil’s hydrating qualities. Applying this oil to your face or body can help to maintain normal skin moisture and have soothing effects.
While olive oil possesses similar skin benefits, some find that grapeseed oil is absorbed better, leaving behind less of a greasy residue. It also has a higher vitamin E content. This means it may be better for those with oily skin or who are acne-prone, since it’s less likely to leave behind a shine or to clog pores.
5. Helps hydrate and defrizz hair
Fatty acids found in plant oils like grapeseed oil can penetrate into hair cuticles, helping to reduce water loss and lock in moisture, while preventing breaking and blocking frizz.
Many people find that grapeseed oil is lighter in weight and smell than other oils, including avocado oil, olive oil and coconut oil, so it shouldn’t leave your hair feeling weighed down, flat or greasy.
It’s also non-comedogenic and unlikely to cause clog pores, making it a good choice for people with sensitive skin types who may become irritated when using chemical haircare products.
How to buy
Oils can be made in various ways — for example, some products are “cold-pressed” or “expeller-pressed” (like those labeled as extra virgin), while others require chemical solvents and a very lengthy process to draw the oils out.
In order to extract the oil from the tiny grape seeds, heavy machinery and sometimes chemicals need to be used. Some modern industrial machines used to make oils heat the oil to very high temperatures, which is the opposite of what we want, since this can chemically alter the fatty acids.
For this reason, the potential benefits of different grapeseed oils depend a lot on how the oils are processed and bottled.
Ideally look for cold-pressed, pure, organic grapeseed oil. Cold-pressing, or expeller-pressing, means that the product wasn’t heated to very high temperatures during the manufacturing process. This keeps the molecular composition of the fatty acids from negatively changing.
Cold-pressing is basically using powerful machines to squeeze the oil out, without exposing it to chemical solvents or other ingredients that can make their way into the oil and be damaging to your health.
To cut costs and speed up efficiency, most manufacturers turn to solvents, such as hexane, along with high-heat machines during the processing period. Thus, you might have to pay a bit more for high-quality, pure grapeseed oil products, but it’s worth it.
To prevent the oil from going rancid, make sure it’s not exposed to light and high heat while being stored.
How to use
Oils that contain PUFAs, like grapeseed oil, are not usually the best choice for cooking because they can oxidize when overheated. That being said, grapeseed oil has a moderately higher smoke point (421 degrees Fahrenheit) than olive oil (325 to 375 degrees) and certain other PUFA oils.
As a result, grapeseed oil is generally a good substitute for olive oil, such as when stir-frying, baking and sautéing at moderate or low heat. It’s also definitely a step up from processed seed oils like sunflower, corn and safflower oils. As indicated above, don’t try to fry food with it, since PUFAs are not the best type of fat for this purpose.
In terms of its taste, it’s virtually flavorless and odorless, which some people like because it doesn’t alter the taste of recipes like some other fats sometimes can. When making salad dressings or dips, other flavorful oils like virgin olive oil may be preferred, but grapeseed oil will allow for other salad dressing ingredients and their flavors to shine, such as balsamic vinegar.
Risks and side effects
While generally considered healthy, grapeseed oil is high in omega-6 fatty acids, which may contribute to inflammation and certain chronic health conditions if not balanced out by foods rich in omega-3 fatty acids.
As shown above, it’s also important to choose cold-pressed grapeseed oil that avoids the chemical-involved extraction process.
Avoid grapeseed oil if you’re allergic to grapes.
Conclusions
- Grapeseed oil is made by pressing grape seeds. It’s high in vitamin E and very high in polyunsaturated fats (PUFAS).
- Is grapeseed oil a healthy cooking oil? Most people can afford to eat less omega-6 foods and more omega-3s, so considering grapeseed oil contributes high amounts of omega-6s, it’s not the best oil to have in high amounts. However, it does have a higher smoking point than some other healthy fats, so it’s a smart option in moderate amounts.
- Other potential health benefits of grapeseed oil include moisturizing skin and hair and helping lower high cholesterol.
- It shouldn’t be the primary source of fat in your diet, and you should aim to balance it out with other types of healthy fats.
