How Processed Cooking Oils and Sugar Mess with Our Body's Nutrient Absorption

So, let’s talk about something we all deal with daily—food. We’re constantly surrounded by ultra-processed options, from snacks to sauces to take-out, and many of these foods are packed with ingredients that, while convenient, can seriously mess with our health. Two of the biggest culprits in the modern American diet are ultra-processed seed oils and high fructose corn syrup (HFCS). These ingredients are everywhere and, while they might make food taste good or last longer, they also play a big role in interfering with how our bodies absorb essential vitamins and minerals. This can leave us feeling sluggish, tired, or worse—deficient in the nutrients our bodies really need to thrive. Let’s take a closer look at why these ingredients are so problematic.

What’s the Deal with Seed Oils?

You’ve probably noticed that seed oils like soybean, corn, canola, and sunflower oil are used in pretty much everything nowadays. They’re cheap, they last forever on the shelf, and they’re great for cooking. The problem is, while they might seem like harmless oils, they are loaded with omega-6 fatty acids. Now, omega-6s are okay in moderation, but the issue is that most of us are getting way more than we need.

When we consume too many omega-6 fatty acids (which is pretty easy to do given how many processed foods contain them), it throws off the balance between omega-6 and omega-3 fats in the body. Omega-3s are the “good” fats that are anti-inflammatory, while omega-6s can promote inflammation if consumed in excess. And when the body’s inflammatory response is constantly triggered, it messes with the digestive system, which is where most nutrient absorption happens.

How Inflammation Impacts Absorption

Here’s the thing: chronic inflammation in the gut can make it harder for your body to absorb nutrients from food. Think of your digestive system like the filter for all the nutrients you need—if it’s clogged or inflamed, it can’t do its job properly. When the gut lining is compromised by excessive omega-6s (or other factors like poor diet), it can lead to what’s called “leaky gut,” where tiny holes form in the intestinal wall. These gaps let toxins and undigested food particles leak into the bloodstream, which isn’t good for overall health.

So, when you’re eating foods rich in omega-6s, like those loaded with seed oils, it could prevent you from absorbing important nutrients from your meals, like fat-soluble vitamins (A, D, E, and K) and minerals like magnesium and zinc. These vitamins and minerals are essential for everything from strong bones to a healthy immune system. If your body isn’t absorbing them properly, you might start noticing some health issues—everything from fatigue to weak nails and hair, to poor bone health.

The Sneaky Role of High Fructose Corn Syrup

Now, let’s talk sugar. Specifically, high fructose corn syrup (HFCS), which is a sweetener found in almost everything these days—sodas, baked goods, even sauces. HFCS might seem harmless, but it’s far from it. When you consume too much of it, it messes with the gut microbiome (the collection of good bacteria in your digestive system). A healthy gut microbiome is crucial for digesting food and absorbing nutrients. When too much sugar disrupts the balance of bacteria, it can lead to all kinds of gut issues, like bloating, constipation, or even diarrhea. Plus, a messed-up gut means your body struggles to break down and absorb the nutrients it needs.

But it doesn’t stop there—fructose also has the ability to mess with how we use and absorb important minerals like calcium, magnesium, and zinc. All of these are vital for everything from bone health to muscle function, so when the body’s mineral levels are out of whack because of too much fructose, it can lead to bigger issues down the road. On top of that, consuming a lot of sugary foods might mean you’re not eating as many nutrient-dense foods like fruits, vegetables, and whole grains that could help balance things out.

The Hidden Problem with Seed Oils and HFCS Together

Now, here’s where it gets interesting: when seed oils and high fructose corn syrup show up together in processed foods, it’s like a one-two punch to your nutrient absorption. Both of these ingredients contribute to inflammation, which messes with your gut. They also impair the balance of fat-soluble vitamins (like vitamin D and vitamin E), which can impact everything from immune function to skin health. And when the gut is struggling to work properly due to inflammation, your body just isn’t going to absorb nutrients as well as it should.

How All of This Affects Your Vitamins and Minerals

Here’s a quick breakdown of what can happen when seed oils and HFCS mess with your nutrient absorption:

1. Vitamin D and Omega-6 Imbalance: You need fat to absorb vitamin D, but too much omega-6 from seed oils can make it harder for your body to do that. This can leave you with lower vitamin D levels, which could lead to weak bones, fatigue, or even a compromised immune system.
2. Magnesium and Calcium Absorption: HFCS and excessive sugar intake can affect how your body handles minerals like calcium and magnesium. These are vital for muscle function and bone health, and if you're not absorbing enough, you could experience muscle cramps, poor sleep, or even bone loss.
3. Gut Health and Nutrient Absorption: Since both seed oils and HFCS can mess with the gut, they also mess with nutrient absorption. This means that even if you're eating healthy foods, your body might not be able to fully benefit from them. A stressed-out gut means nutrients like zinc, iron, and even vitamin C can go to waste.

Why You Should Care

The bottom line is that our bodies need a variety of vitamins and minerals to stay healthy. But when we eat too many ultra-processed foods loaded with seed oils and HFCS, we’re not just increasing our calorie intake—we’re also making it harder for our bodies to absorb the nutrients that keep us feeling and functioning at our best. Over time, this can lead to deficiencies, inflammation, and a whole host of other health problems.

So, what’s the solution? It starts with reducing processed foods and focusing on a diet full of whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Instead of reaching for processed snacks and sugary drinks, try cooking with healthy fats like olive oil or avocado oil, and look for natural sweeteners when you can. The goal is to stop letting processed oils and sugar take the reins and start giving your body the nutrition it actually needs.

Of course, making these changes isn’t always easy, but even small adjustments can make a big difference. If you’re still worried about not getting all the nutrients you need, adding a supplement to your routine (whether it's vitamin D, magnesium, or something else) can help support your health. Just remember, it’s about balance and finding what works for your body in the long run. Your body will thank you for it!