Sunflower Oil vs Safflower Oil – Which Oil is Better?

There is a simple difference between sunflower oil and safflower oil: they are two different plants. However, both safflower oil and sunflower oil are great for cooking, and they have beneficial health properties.

Sunflower oil is the beautiful creation of the sunflower plant. To make sunflower oil, sunflower seeds are pressed to extract sunflower oil, resulting in a golden-yellow colored oil with loads of health benefits!

Safflower oil is similar to sunflower oil in many nutritional characteristics, and it is produced from a similar process but using safflower seeds instead.

Safflower oil and sunflower oil are similar, but choosing the right one could make a significant difference in your cooking!

You can find both of these oils in just about every grocery store, or you can order them online. However, only about 60 countries currently cultivate safflower worldwide, showing its lack of usage, especially in the West.

Both safflower oil and sunflower oil serve as healthy alternatives to vegetable and other cooking oils, and they are perfect when you want to cook at high heat (such as using a deep fryer).

Other healthy oils, such as olive and coconut oil, are great for many purposes, but you cannot use them at high heat.

Keep reading below to learn more about the difference between sunflower oil and safflower oil!

Sunflower and Safflower Oil – The Best Oils for High Heat Cooking

Although there are tons of health benefits of sunflower and safflower oil, the main reason that these two are the best oils for deep frying is that they have a very high smoke point.

Sunflower Oil Smoke Point – 440°F/225°C

Safflower Oil Smoke Point – 510°F/266°C

Understanding the smoke point of the deep fryer oil you use is crucial because oil with a low smoke point will produce toxic fumes and harmful free radical cells.

The key to finding the best oil for deep frying is to find an oil with a high smoke point but also a healthy fatty acid profile.

Although sunflower oil and safflower oil do not contain omega-3 fatty acids, they are rich in other beneficial nutrients, including linoleic acid, a type of polyunsaturated fat that may have a positive effect on cholesterol levels and blood sugar control.

Health Benefits of Safflower Oil – Is Safflower Oil Healthy?

Not only does safflower oil have a suitable smoke point for high-heat cooking, but it also has many other health benefits.

Linoleic Acid in Safflower Oil

One of the main beneficial properties of safflower oil is that it contains linoleic acid, which has shown promise in its ability to:

• Prevent the Hardening of Arteries
• Lower Cholesterol
• Reduce the Risk of Heart Disease
• Manage Blood Sugar Levels

According to a study produced by National Product Research, about 70% of safflower oil is linoleic acid.

Linoleic acid is a polyunsaturated Omega-6 fatty acid, which means it is one of the few omega-6 fatty acids which is good for our health.

The typical Western diet is already higher in Omega-6 fatty acids than Omega-3 fatty acids, yet safflower oil still provides health benefits.

Diabetes Prevention & Management

The linoleic acid in safflower oil can help prevent and manage diabetes due to its linoleic acid content.

One study published in the Journal of Clinical Nutrition found that individuals with Type 2 diabetes who consumed a diet high in linoleic acid had significantly lower blood sugar levels compared to those who did not consume a diet high in linoleic acid.

Another study found that linoleic acid may improve insulin sensitivity and reduce the risk of developing type 2 diabetes in individuals with prediabetes.

Heart Health

Along with that, safflower oil can also help promote a healthy heart.

One study published in the American Journal of Clinical Nutrition found that individuals who consumed a diet high in linoleic acid had lower levels of total cholesterol and low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, compared to those who did not consume a diet high in linoleic acid.

Similarly, another study found that linoleic acid may increase the levels of high-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, in individuals with high cholesterol.

It is important to note that more research is needed to fully understand the relationship between linoleic acid and cholesterol levels, and the results of these studies should be interpreted with caution.

Weight Management

The presence of linoleic acid also may also promote a state of fat oxidization instead of fat storage, due to the compound Conjugated Linoleic Acid (CLA). Manufacturers often convert safflower oil into CLA supplements because it is a widely available source of this beneficial fatty acid that may have a positive effect on fat oxidation and storage.

One study published in the American Journal of Clinical Nutrition found that individuals who consumed a diet high in linoleic acid had a greater increase in fat oxidation (the process by which the body breaks down fat to use as energy) compared to those who did not consume a diet high in linoleic acid.

Another study found that linoleic acid may increase the expression of genes involved in fat metabolism and reduce the expression of genes involved in fat storage.

As you can see, choosing safflower oil is a simple and useful alteration for anyone who does a large amount of cooking since it assists in weight loss without making any major changes to the diet.

Oleic Acid in Safflower Oil

Although most safflower oil is linoleic acid, it also contains about 10% oleic acid.

Oleic acid is present in both animal and plant oils, and it is a monounsaturated Omega-9 fatty acid.

According to a study produced in Mini-Reviews in Medicinal Chemistry, similar to olive oil (also rich in oleic acid), safflower oil can present modulatory effects on wide physiological functions.

Potential areas of benefit are:

• Cancer
• Autoimmune Diseases
• Inflammatory Disease
• Wound Healing

Safflower oil does not contain as much oleic acid as olive oil, but it does contain enough to benefit your body.

Furthermore, oleic acid has direct benefits for your hair and scalp. Oleic acid helps increase circulation on the scalp, which strengthens follicles and stimulates hair growth. 

It also can enable vibrant and shiny hair, explaining its use in many organic cosmetic applications.

The linoleic acid and oleic acid content of safflower oil make it an excellent deep fryer oil!

Best Safflower Oil to Buy Online?

If you don’t want to drive to the grocery store to buy safflower oil, I suggest you purchase Hollywood Expeller-Pressed Safflower Oil on Amazon.

The Hollywood Expeller-Pressed Safflower Oil contains additional Vitamin E and is naturally expeller-pressed.

You can order one bottle for less than 9$, or sign up for a monthly subscription to save even more.

Last update on 2023-12-01 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Health Benefits of Sunflower Oil – Is Sunflower Oil Healthy?

Sunflower seed oil shares many of the same health benefits as safflower oil, along with a few other unique benefits.

Low in Saturated Fat

Sunflower oil is low in saturated fat, making it a healthier choice compared to oils that are high in saturated fat, such as palm oil, butter and lard.

Versatile

Sunflower oil has a neutral flavor and high smoke point, making it suitable for a wide range of dishes and cooking methods.

Rich In Antioxidants

Sunflower oil is rich in various vitamins, minerals, and antioxidants. Specifically, sunflower oil contains a large amount of the powerful antioxidant Vitamin E.

Vitamin E possesses a compound known as tocopherols, a powerful antioxidant that helps eliminate free radical cells within the body.

Overall, intaking foods rich in Vitamin E is a great way to reduce oxidative stress.

The antioxidants found in Sunflower oil can affect the immune system positively greatly and empower the body to resist attacks from future infections.

Colon Cancer Protection

According to a study produced in the International Journal of Cancer Research, sunflower seeds are potentially effective as chemoprotective agents against colon cancer due to their high levels of phytochemicals, strong antioxidant properties, and ability to kill cancer cells.

Also, sunflower seeds had effects on enzymes and proteins involved in detoxification and inflammation

Cons of Sunflower Oil Consumption

For those having issues with blood clotting, you may have to avoid the use of safflower oil as it is capable of slowing down blood clotting.

If you are allergic to ragweed, you may have to avoid it because they come from the same family, and safflower oil can potentially cause an allergic reaction.

One final word of caution regarding the use of safflower oil and sunflower oil- although the types of fatty acids present in these oils are beneficial in many ways, they do contain a higher Omega-6 fatty acid ratio than other options.

As a general rule, having excess Omega-6 fatty acids in the diet is never good.

Balancing your body’s Omega-3 fatty acid to Omega-6 fatty acid ratio can be affected more by these two oils than others, but it will only be problematic if you are eating very large amounts of Omega-6 fatty acids from other sources as well.

Best Sunflower Oil to Buy Online

If you are interested in purchasing sunflower oil online, Baja Precious Organic Sunflower Oil is as good as it gets.

Baja Precious Organic Sunflower Oil is an organic sunflower oil with high oleic acid content. Also, it is all-natural and expeller-pressed.

Compared to other sunflower oils on the market, Baja Precious Organic Sunflower Oil is higher in monounsaturated fat and lower in both saturated and polyunsaturated fats. 

For these reasons, Baja Precious Organic Sunflower Oil is both heart-healthy and an effective butter substitute.

Last update on 2023-12-01 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Concluding Thoughts – Safflower Oil vs Sunflower Oil

Sunflower oil and safflower oil are plant-based oils commonly used in cooking and as ingredients in various food products. Both oils have potential health benefits, but some differences are important when deciding which one to use.

Sunflower oil is a good source of vitamin E and is low in saturated fat, but it is high in omega-6 fatty acids, which can be pro-inflammatory if consumed in excess.

Safflower oil is high in monounsaturated fat and low in saturated fat, and it is also high in omega-9 fatty acids, which may have anti-inflammatory effects. However, safflower oil may be more expensive than other cooking oils.

Ultimately, the choice between sunflower oil and safflower oil may depend on individual preferences, dietary needs, and the intended use of the oil. For example, using a deep fryer with an oil high in Omega-3 fatty acids is a messy problem, and I honestly don’t suggest it.

The goal is to use an oil with a high smoke point, which is most likely going to be an oil high in Omega-6 fatty acids.

It is important to choose an oil that is appropriate for the cooking method and to use any oil in moderation as part of a balanced diet.

Compared to other options, sunflower and safflower oil are healthy choices.