Plant sterols are naturally occurring compounds found in plants that have a structure similar to cholesterol. They are found particularly in vegetable oils, seeds, nuts, and grains. Although many people are familiar with plant sterols mainly through cholesterol-lowering spreads and other fortified foods, they are also naturally present in an ordinary plant-based diet.
But what exactly are plant sterols, how are they related to cholesterol, and which foods naturally contain them?
What Are Plant Sterols?
Plant sterols are also known as phytosterols. They are fat-soluble compounds found in plant cell membranes, where their role is somewhat similar to the role cholesterol plays in the human body.
Some of the most common plant sterols include beta-sitosterol, campesterol, and stigmasterol.
Plant sterols are obtained through food, as the human body does not produce them in the same way it produces cholesterol. They occur in varying amounts in many plant-based foods.
How Are Plant Sterols Related to Cholesterol?
The best-known property of plant sterols is related to the absorption of cholesterol in the intestines. Because plant sterols have a structure similar to cholesterol, they compete with cholesterol for absorption. As a result, some of the cholesterol from food and bile is not absorbed by the body.
In the European Union, an approved health claim states that plant sterols have been shown to lower blood cholesterol. High cholesterol is one of the risk factors for coronary heart disease.
However, it is important to distinguish between plant sterols naturally present in foods and foods fortified with plant sterols. The amount associated with the approved cholesterol-lowering effect is 1.5–2.4 grams of plant sterols per day. The amount obtained from an ordinary diet is generally lower.
For this reason, vegetable oils or seeds should not be viewed as a direct replacement for plant sterol supplements or fortified foods. Instead, they can form part of a balanced diet that provides not only plant sterols but also unsaturated fats, fibre, protein, and other nutrients.
Where Can You Get Plant Sterols?
Plant sterols occur in almost all plant-based foods, although their concentrations vary considerably.
Natural sources of plant sterols include:
- vegetable oils
- seeds
- nuts
- whole grains
- legumes
- plant-based spreads
- vegetables
Vegetable oils are among the food groups naturally richest in plant sterols. Seeds are also an interesting source because they provide unsaturated fatty acids, protein, and often fibre at the same time.
Plant Sterols and Vegetable Oils
Plant sterols are a natural part of plant lipid metabolism, which is why they can be found in many different vegetable oils.
For example, rapeseed, sunflower, corn, and soybean oils contain plant sterols. Studies have also identified several plant sterols in camelina oil, including beta-sitosterol and campesterol.
Camelina oil is an interesting cooking oil for other nutritional reasons as well. It is rich in unsaturated polyunsaturated fatty acids and is particularly notable for its content of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA).
Impolan Kasvitila's camelina oil is made from Finnish-grown camelina using cold pressing. It can be used in salads, porridge, dressings, and a wide variety of everyday meals.
Hemp Seeds Are Also a Versatile Addition to a Plant-Based Diet
Seeds are an easy way to add variety and nutrients to a plant-based diet.
Impola Farm's whole hemp seeds contain plenty of unsaturated fats, plant protein, and dietary fibre. They can be added to porridge, smoothies, baking, or sprinkled over salads.
A convenient alternative is hulled hemp seeds, which can be eaten as they are or added to almost any meal. According to Impola Farm's nutritional information, hulled hemp seeds contain more than 30 grams of protein per 100 grams as well as a high proportion of polyunsaturated fats.
Cold-pressed hemp oil is another simple way to add unsaturated fatty acids to the diet. Hemp oil works particularly well in salads, porridge, smoothies, and as a finishing oil for prepared dishes.
Plant Sterols Should Be Viewed as Part of the Bigger Picture
Rather than focusing on a single nutrient, it is useful to consider the diet as a whole.
Foods containing plant sterols are often the same foods that are generally included in a plant-focused diet: vegetable oils, seeds, nuts, whole grains, and legumes.
These foods can also provide unsaturated fats, omega-3 fatty acids, fibre, and plant protein.
The quality of dietary fat is particularly important. Replacing saturated fats with unsaturated fats can help maintain normal blood cholesterol levels.
In practice, this could mean partially replacing butter and other foods high in saturated fat with vegetable oils, while also increasing the amount of seeds, nuts, whole grains, and legumes in the diet.
Plant Sterols From Food or a Plant Sterol Supplement?
Ordinary plant-based foods and products fortified with plant sterols have somewhat different purposes.
A varied diet naturally provides some plant sterols every day. However, if the specific goal is to achieve the cholesterol-lowering effect associated with plant sterols, research and the approved health claim refer to a considerably higher daily intake of 1.5–2.4 grams of plant sterols.
The main advantage of vegetable oils, seeds, and other plant-based foods lies in the overall nutritional package they provide. Alongside naturally occurring plant sterols, they also contain several other valuable nutrients.
Summary: What Are Plant Sterols and Where Can You Get Them?
Plant sterols, also known as phytosterols, are naturally occurring plant compounds with a structure similar to cholesterol. They can be obtained from foods such as vegetable oils, seeds, nuts, whole grains, and legumes.
Vegetable oils and seeds are particularly interesting sources because they also provide plenty of unsaturated fats.
Impola Kasvitila's Finnish camelina and hemp products can be included as part of this kind of plant-focused diet. Explore cold-pressed camelina oil, hemp oil, and Finnish hemp seeds and discover new ways to include locally grown plant-based ingredients in your everyday diet.
