On a popular episode of Dr. Oz show, the good doctor shared two of his “best-kept health secrets”. While I did not watch the show myself (I’ve only watched 2 of his shows ever), several readers emailed me about it and I confirmed the topic selection by checking his blog post of the same day. Apparently, Dr. Oz is now a big fan of pumpkin seed oil.
In fact, he is so taken with this supposed “health secret” that he described pumpkin seed oil as being in the same league with coconut oil and olive oil.
Not sure what planet Dr. Oz is coming from with that statement, but he sure isn’t in Kansas anymore!
Here’s what he had to say about pumpkin seed oil in his blog post:
“My next health secret can help lower your blood pressure and cholesterol. It’s a cooling oil that has joined the ranks of olive and coconut oil at promoting longevity. It’s pumpkin seed oil. It has a nice nutty flavor with earthy tones. Not only is it a great source of omega-3 and omega-6 essential fatty acids, it’s also been shown to lower blood pressure and increase HDL or good cholesterol. The essential fatty acids also work with the HDL to lower cholesterol levels and reduce your risk of heart disease.
Use pumpkin seed oil with some fresh lemon, ginger and garlic to make your own salad dressing. You can also use it as a garnish for starchy vegetables like sweet potatoes or use as a substitute for butter.”
Dr. Oz clearly does none of his own research before putting out this type of confusing and extremely misleading health information. Lower blood pressure, cholesterol and reduce the risk of heart disease? Talk about being stuck in a 1950’s mental time warp.
Cholesterol level is not a good indicator of heart disease risk and many doctors and researchers are now actually warning people about the dangers of lowering cholesterol. In fact, it is a complete MYTH that people with high cholesterol are more prone to heart attacks!
The truth is that young and middle-aged men with cholesterol levels over 350 are only slightly more at risk for heart attacks. Those who have cholesterol levels just below 350 are at no greater risk than those whose cholesterol is very low. For elderly men and for women of all ages, high cholesterol is associated with a longer lifespan.
Pumpkin Seed Oil Full of “Good” Fats? Not So
Regarding Dr. Oz’s assertion that pumpkin seed oil is a good source of omega-3 fats – I found very conflicting information on this. Some sources claimed that there were hardly any omega-3 fats in pumpkin seed oil and others claimed up to 15%.
No doubt the truth depends on the type of pumpkin seeds the oil comes from, but the bottom line is that you really can’t be sure how much omega-3 is in pumpkin seed oil. Most of the sources I checked claimed that there was little to none.
The label isn’t going to help you either as omega-3 and omega-6 fats are lumped together and listed as “polyunsaturated”. In addition, if the pumpkin seed oil is not cold-pressed, any omega-3 fats present will be rancid and dangerous to consume anyway!
Relying on pumpkin seed oil as a source for your critically important omega-3 fats is not a good idea, Dr. Oz!
Now for the real sticking point.
Pumpkin Seed Oil is NOT as Good as Olive Oil and Coconut Oil
Dr. Oz’s claim that pumpkin seed oil has “joined the ranks” of olive oil and coconut oil is nothing short of completely ludicrous. The reason is that both olive oil and coconut oil are extremely low in inflammation triggering and backside building omega-6 fats. Moreover, coconut oil is loaded with incredibly healthy and beneficial medium-chain triglycerides (MCTs) that help you lose weight and fuel your brain optimally.
Pumpkin seed oil has no MCT’s at all!
Omega-6 polyunsaturated fats are those fats that are used everywhere in processed foods (think chips, cookies, crackers, muffins – the stuff most people eat way too much of) and when these types of fats are consumed to excess, they contribute to inflammation and chronic illness.
Additionally, while a very small amount of omega-6 fats are necessary for health, when excessively consumed as happens in the Western diet, vegetable oils contribute to the overproduction of neuromodulatory lipids called endocannabinoids that are responsible for signaling hunger to the brain.
Guess what these little guys do? They give you the munchies!
You may wonder why the word endocannabinoid sounds a bit like cannabis (weed). Weed is famous for giving people the munchies too so you can consider omega-6 vegetable oils the marijuana of fatty acids and pumpkin seed oil is loaded with it.
Omega-6 Fats in Pumpkin Seed Oil are the Ones to Avoid
Omega-6 fats are the type of fats that health-conscious people want to avoid with their oils of choice. Why? They are already getting plenty of it in their diet and only a small amount is needed for health, so no need to get more with the oils they are choosing to cook and make salad dressing with at home.
How much omega-6 does pumpkin seed oil actually have? How about up to a whopping 64%!
According to the Australian Pumpkin Seed Company, pumpkin seed oil has the following lipid breakdown (note that there are no omega-3 fats listed):
Fatty acid profile of Pure Pumpkin Oil
- Linoleic Acid (Omega 6 PUFAs) 64.2%
- Oleic Acid (Omega 9) 11.3%
- Palmitic Acid (saturated) 14.6%
- Stearic Acid (saturated) 9.9%
Even more conservative estimates of the omega-6 composition of pumpkin seed oil list anywhere from 42-57% which is still far too high for this oil to even be considered for home use. Next to the very unhealthy fatty acid profile of grapeseed oil which clocks in at 65+% linoleic acid, pumpkin seed oil has the most unbalanced fatty acid profile of omega-6 fats I’ve ever examined.
By comparison, olive oil has 3-21% omega-6 fats, canola has about 20%, and coconut oil has about 2%.
Should you follow Dr. Oz’s advice and use pumpkin seed oil? Or, another one of his favorites – CLA safflower oil supplements for weight loss. Seriously? Sure, do as he says if inflammation, chronic illness, and metabolic syndrome are your goals.
Pumpkin seed oil is no way, no how in the same league as olive oil and coconut oil!
I will say one positive thing about Dr. Oz and his love of pumpkin seed oil. At least he doesn’t suggest that people cook with it. He suggests to use it for salad dressing which would be the least damaging way to use it as a polyunsaturated fat like pumpkin seed oil should not be heated or used for cooking.
On the other hand, he doesn’t say not to cook with it either! Maybe he made that clarification in the actual show. I hope so!
Let me suggest a piece of friendly advice. Skip the Dr. Oz Show. While he seems to be a really nice guy and does give out good information once in a while (and has had some good guests on in the past like Dr. Mercola and Dr. Kaayla Daniel), when it comes to listening to him for consistently correct health information, his advice does nothing but confuse and ultimately harm his viewers.
He is obviously trying to please both the health community and his Big Food, Big Pharma sponsors by sitting on the fence. A tough spot to be in to keep your job, so make sure your health isn’t a casualty of this back and forth battle.
Want to Know the Real Skinny About Fats?
If learning more about fats is of interest to you, my book Get Your Fats Straight, gives you the lowdown so you know which ones to eat and which ones to avoid.
References
Pumpkin Seed Oil Analysis
Why Women Need Fat, William Lassek MD
The Oiling of America
My Best Kept Health Secrets
More Information
Myths and Truths about Cholesterol
Is Rice Bran Oil Healthy?
How Argan Oil Benefits Health
Red Palm Oil Benefits Rival Coconut Oil
Walnut Oil: Healthy Sub for Flax Oil
Palm Oil
Actually, you might want to check with Dr. D’Adamo on all of that. For some blood types, pumpkin seeds are not recommended. However, for blood type O’s, pumpkin seeds are highly beneficial. Also, a good source of linoleic acid is helpful in weight loss. Conversely, sunflower seeds are NOT recommended for blood type O’s.
Have you tried it, though? It tastes great—nothing wrong with everything in moderation. Life is a symphony of tastes and sights and smells, a little pumpkin seed oil once in a while is okay.
Very nice post. I just stumble upon your blog and wanted to say that I’ve truly enjoyed brdowsing
your blog posts. Afte all I’ll be subscribing to your rss feed and I hope you write again soon!
HUH?
mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx
healthline.com/health/pumpkin-seed-oil
lifeextension.com/magazine/2012/10/The-True-Potency-Of-The-Pumpkin-Seed/Page-01
superfoodprofiles.com/pumpkin-seed-oil-health-benefits
As stated very clearly in the article, nothing wrong with pumpkin seed oil except that it is overly high in omega-6 fats which westerners already get too much of in the diet! Choose another oil!
Pumpkin is the perfect for replenish dry, summer skin. Look for any good pumpkin skin care product to exfoliate surface skin cells, provide antioxidant support, stimulate collagen activity, and leave skin feeling smooth and polished!
DID YOU KNOW THAT PUMPKIN…
contains the highest content of naturally occurring Vitamin A and Beta Carotene over any other fruit (yes, it’s a fruit, not a vegetable).
is often referred to as “nature’s natural collagen”.
helps remove toxins that are stuck deep in pores and neutralize free radicals.
naturally protects skin from ultra violet rays due to its high zinc content.
Sarah, what do you have against Dr.OZ? Something personal? Or trying to earn a popularity via his name? This is so obvious…
Dr. Oz is awesome. I have nothing against him. Just wanted to set the record straight on pumpkin seed oil which is not a good idea for most people!
All I know is that by taking pumpkin seed oil, I (and 5 of my senior friends) have reduced our nightly visits to the bathroom from an average of 4 times a night to a max of 2 visits! Some have been taking it for 1+ years; 2 of us have only been taking it for about 3 months. The results speak for themselves!
Yes, it has helped me sleep through the night without having to get up in the middle of the night, and as an added bonus, it reversed my erectile dysfunction. Without the need for viagra anymore. I also take Beta Sitosterol (the generic brands work just as well as the one you see advertised on television), and Saw Palmetto, but pumpkin seed oil made the most improvement for me. I still recommend all 3 of them, because I think they all work together.
Its very beneficial for prostate/bladder health. Ive had prostatitis for years pumpkin seed oil and the seeds are life savers.
Pumpkin contains no saturated fats or cholesterol. So pumpkin helps to save our heart. Pumpkin is the great source of dietary fiber and unsaturated fatty acids, which are beneficial for heart health.
You didn’t read the article, did you?
But just because you wrote it in an article doesn’t mean it is true. You are saying that high fat diet that we all eat now days while being sedentary is just fine because people are not at any greater risk of heart attack. Lets just say the heart attack part is true for your benefit. Okay so why give people a half truth about health to lul them into a false sense of security about their current diet? Diabetes, cancer, poor circulation that leads to infinite other health problems because of capillaries clogged by fat! yeah so it isn’t heart disease so great. Everything is fine. Keep eating crap!
Maybe they didn’t read your article, or maybe they did.
You say omega-6s are bad for you. I guess that is why they are called “essential fatty acids”? Yes, people get more of them in their diet than they are supposed to relative to their omega 3s (and there should be a balance), but to quote the University of Maryland’s Medical Center:
“Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, and normal growth and development. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.”
It further states that not all omega-6 fatty acids cause inflammmation: “There are several different types of omega-6 fatty acids, and not all promote inflammation. Most omega-6 fatty acids in the diet come from vegetable oils, such as linoleic acid (LA), not to be confused with alpha-linolenic acid (ALA), which is an omega-3 fatty acid. Linoleic acid is converted to gamma-linolenic acid (GLA) in the body. It can then break down further to arachidonic acid (AA). GLA is found in several plant-based oils, including evening primrose oil (EPO), borage oil, and black currant seed oil.”
They further state:
“GLA may actually reduce inflammation. Much of the GLA taken as a supplement is converted to a substance called DGLA that fights inflammation. Having enough of certain nutrients in the body (including magnesium, zinc, and vitamins C, B3, and B6) helps promote the conversion of GLA to DGLA.”
I don’t know which omega 6s are in pumpkin seed oil, so maybe they are the wrong ones. But it is incorrect to paint all omega 6s as inflammatory and dangerous.
Then you say the omega-6 fatty acids are the ones we should be worried about in junk food. As far as I know, the danger is not polyunsaturated fats per se, but when they are artificially hydrogenated, “Partial hydrogenation of the unsaturated fat converts some of the cis double bonds into trans double bonds by an isomerization reaction with the catalyst used for the hydrogenation, which yields a trans fat.”
I am no expert, but considering your overreaction to omega-6s, I have to wonder if unsaturated are actually problematic if they have not been artificially hydrogenated. Maybe so, maybe not, but while I don’t know enough about fats to think I fully understand the process, I do know what I am reading on this page doesn’t jive with things I have read elsewhere.
Here’s an article on GLA that may clarify for you: https://www.thehealthyhomeeconomist.com/gamma-linolenic-acid-weight-loss-fat-with-anti-inflammatory-benefits/
Actually pumpkin seed raises estrogen production :
http://www.ncbi.nlm.nih.gov/pubmed/23859042
But its DHT blocking effect is good if you want to castrate yourself, or as a last resort for prostate issues (which newer schools of thought are attributing to estrogen rather than DHT)