Health Benefits of Grapeseed Oil

Medically reviewed by Kierra Brown, RDMedically reviewed by Kierra Brown, RD

Grapeseed oil is a vegetable oil derived from the Vitis vinifera L. (grapevine) plant. It is a versatile oil known for its light, neutral flavor and high smoke point, making it better for pan-frying foods than some other oils. It is commonly used in recipes such as salad dressings or on its own as a cooking oil. The plant's berry seed oil is used in dietary supplements.

This type of oil is rich in vitamin E, a powerful antioxidant, and contains essential fats such as linoleic acid (a polyunsaturated fat) and oleic acid (a monounsaturated fat). These fats help with inflammation, improve cholesterol levels, and support heart health. Its phenolic compounds are also known for their anti-inflammatory properties. They may help improve insulin sensitivity and reduce the risk of chronic conditions like heart disease and diabetes.

In addition to its culinary uses, grapeseed oil is gaining popularity in skincare for its ability to reduce skin inflammation, improve elasticity, and provide UV protection. However, like all oils, mindful consumption and use are key to maximizing its benefits.

May Help Lower Cholesterol

Several studies have found that grapeseed oil may help lower cholesterol. One study found that consuming up to 3 tablespoons (tbsp) per day helped increase levels of "good" cholesterol—or high-density lipoprotein cholesterol (HDL)—by 13% and reduced levels of "bad" cholesterol—or low-density lipoprotein (LDL) cholesterol levels—by 7% in adults. More clinical trials are needed to evaluate these effects.

Improves Insulin Resistance

In a study involving overweight or obese individuals assigned female at birth, researchers found that consuming grapeseed oil for eight weeks improved insulin resistance and reduced inflammation. Compared to a group that consumed sunflower oil, those who consumed grapeseed oil had lower levels of an important inflammation marker, called highly sensitive C-reactive protein (hs-CRP).

May Help Fight Inflammation

Inflammation can lead to long-term conditions like diabetes and heart disease, but research suggests that polyphenols—compounds found in grapeseeds—may help reduce inflammation in the body.

However, studies so far indicate that large amounts of grapeseed oil are needed to see these anti-inflammatory effects. More research is needed to understand how the oil works to fight inflammation and disease, as well as to determine the optimal amount of grapeseed oil for maximum benefits. Large-scale studies will be important for confirming these findings.

May Prevent Cancer

Studies have found that grapeseed oil may help protect against some types of cancer by preventing oxidative cell damage. Oxidative cell damage occurs when your body breaks down cell tissue and causes DNA damage. This type of damage and stress can eventually lead to diseases such as cancer.

Other research shows that grapeseed oil contains compounds that prevent oxidative stress, such as phytosterols (natural plant compounds) and tocopherols (such as vitamin E). The oil is also a natural source of procyanidins (or antioxidant agents) found in plant stems, seeds, and leaves.

Protects the Heart

Grapeseed oil contains polyphenols and other beneficial plant compounds, which help protect the heart. For instance, it may reduce LDL cholesterol which can lead to cardiovascular disease.

Nutrition of Grapeseed Oil

Grapeseed oil has several nutritional benefits. One tablespoon of grapeseed oil provides the following nutrients:

• Calories: 120

• Fat: 13.6 grams (g)

• Saturated Fat: 1.31 g

• Unsaturated Fats: 11.7 g

• Sodium: 0 milligrams (mg)

• Carbohydrates: 0 g

• Fiber: 0 g

• Added Sugars: 0 g

• Protein: 0 g

• Vitamin E: 3.92 mg, or 26% of DV

Grapeseed oil contains healthful fats, including polyunsaturated fats, such as linoleic fatty acids, and monounsaturated fats, such as oleic acid. Linoleic fatty acids, which include omega-6s, are essential fatty acids that generally support your health when consumed in modest amounts.

However, there is controversy regarding whether the level of linoleic fatty acid consumed in the standard American diet is healthy. Linoleic fatty acids have been associated with chronic disease and inflammation when consumed in excess. To stay safe, use and consume grapeseed oil in moderation.

Oleic acid has several therapeutic effects, including inhibiting tumor growth in certain types of cancers (such as breast), aiding wound healing, and reducing inflammation of the skin and eyes. Some studies show that oleic acid may help reduce signs of inflammation in certain inflammatory disorders such as ulcerative colitis (UC). However, more studies in humans are needed.

Grapeseed oil also contains the antioxidant vitamin E. These antioxidants help neutralize free radicals, a buildup of which could lead to the development of chronic disease. Vitamin E has also been shown to have anti-tumor properties and brain-protective benefits.

Risks

Grapeseed oil and grapeseed extract are generally safe to consume in moderate amounts. However, grapeseed extract used in supplements may interact with blood thinners such as Coumadin (warfarin).

If you have a bleeding disorder, if you are on blood thinners, or if you are scheduled to have surgery, avoid taking grapeseed oil. Speak with your healthcare provider if you are unsure whether grapeseed oil or extract is safe for you to consume.

Tips for Consuming Grapeseed Oil

Grapeseed oil can be used in place of vegetable oil for baking and frying and in recipes such as marinades and salad dressings. This oil is considered a high-heat cooking oil, which means it's good for frying and grilling, especially since its smoke point is 445 degrees Fahrenheit (229 degrees Celcius).

To store grapeseed oil, keep it in a cool, dark place such as a kitchen pantry. If stored unopened, it will last 6-12 months. An open container stored in a pantry will last 3-5 months. If refrigerated after opening, the oil will last four months.

Other Uses for Grapeseed Oil

Beyond its culinary uses, grapeseed oil is being researched for its potential in skincare products to improve skin appearance. One double-blind study compared a novel grapeseed oil-loaded gel (or dermo-cosmetic nanoemulgel) to a placebo. The researchers found that the grapeseed product significantly reduced skin redness, skin melanin (pigment), oil production, and the size of pores. While these results are promising, the study was small, and larger studies are needed to confirm the findings.

Another study found that grapeseed extract (in a cream formulation) may help protect the skin from UV-A rays, potentially preventing premature aging. Researchers believe the antioxidant properties of the oil’s plant compounds are responsible for this sun-protective effect. More research is required to understand its benefits fully.

A Quick Review

Derived from the grapevine plant, grapeseed oil is commonly used as a high-heat cooking oil or added to recipes such as salad dressings and marinades. The versatile oil is also being studied for its sun-protective and skin-health benefits.

Nutrients in grapeseed oil include vitamin E, phenolic compounds, and fatty acids such as oleic acid, a monounsaturated fat that aids in wound healing and reduces inflammation.

While grapeseed oil and grapeseed extract are both generally safe to consume, if you have a bleeding disorder, take blood thinners, or are scheduled for surgery, avoid grapeseed.

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