Seed Oils and Your Health: Separating Fact from Fiction

Seed oils have been making headlines lately, with some sources calling them “toxic” and warning about their potential health risks.

But do they really live up to the hype? Or is this another health trend gone viral?

If you’re like many of us, you may have noticed that seed oils pop up everywhere… in packaged foods, at restaurants, and maybe even in your own kitchen!

Well, today, let’s separate fact from fiction and talk about what seed oils are, how they impact your health, and smarter ways to use oils in your daily diet.

What Are Seed Oils, and Why All the Fuss?

Seed oils, as their name suggests, come from the seeds of plants like soybeans, sunflowers, and corn.

They’re popular in cooking and food production because they’re relatively cheap and have a mild flavor. But to make them shelf-stable and suitable for high-heat cooking, they undergo processing that removes beneficial nutrients and antioxidants. These oils include:

Canola oil (rapeseed)
Corn oil
Cottonseed oil
Grapeseed oil
Soybean oil
Sunflower oil
Safflower oil
Rice bran oil

Some call these oils the “hateful eight” because they’re linked to inflammation, thanks to high omega-6 fatty acid content.

This doesn’t mean they’re inherently harmful, but the way they’re processed and used—mostly in ultra-processed foods—means they can negatively impact your health.

Why Seed Oils Are Often Problematic

When we consume seed oils in processed foods like chips, fried fast foods, or packaged snacks, it can contribute to chronic inflammation. Seed oils contain omega-6 fatty acids, which our bodies do need, but most Western diets already have an excess of omega-6s and lack omega-3s (found in foods like fish, flaxseeds, and walnuts).

This imbalance can lead to a higher risk of inflammation-related conditions, such as:

Arthritis
Heart disease
Stroke
Type 2 diabetes

Registered dietitian Julia Zumpano emphasizes that it’s not just the seed oils themselves but the foods they’re often found in that are problematic. By cutting back on processed foods, you’ll naturally reduce your intake of seed oils and lower your inflammation risk.

While it’s wise to limit processed foods, it doesn’t mean you have to eliminate seed oils entirely, especially if you’re using them sparingly at home.

For instance, a small amount of unrefined sunflower oil isn’t likely to cause harm if used occasionally. Experts recommend focusing more on reducing ultra-processed foods, as this is where the risks of excessive omega-6 intake arise.

Smarter Choices for Home Cooking

If you are cooking at home (and hopefully you are!), there are better options.

Extra-virgin olive oil and avocado oil are both healthier alternatives. They’re rich in omega-3s and monounsaturated fats, which are known for their heart-protective and anti-inflammatory effects.

Here are some tips for oil use at home:

Low-heat cooking: Use extra-virgin olive oil for low to moderate heat. It’s packed with antioxidants and nutrients.
High-heat cooking: Opt for avocado oil, which has a higher smoke point and retains its health benefits at higher temperatures.
Omega-3 focus: Make sure you’re getting enough omega-3s to help balance out any omega-6 intake. Add sources like salmon, flaxseeds, and walnuts to your meals.

Tips for Dining Out

When you eat out, you’ll likely encounter foods cooked in seed oils, as they’re commonly used in restaurants. Here’s how to manage your intake when dining out:

Ask about the oil: If possible, inquire about the oil used in cooking and request olive oil as an alternative.
Limit fried foods: Fried foods tend to contain high levels of omega-6-rich seed oils.
Balance with healthy fats: If you’re indulging occasionally, balance your diet at home with foods rich in omega-3s to counteract the omega-6 excess.

Ultimately, reducing your intake of seed oils can benefit your health, especially if it means cutting down on processed foods.

But it’s not about completely banning them—rather, it’s about making informed choices. Focus on whole, unprocessed foods as much as possible, and enjoy meals made from simple, high-quality ingredients at home.

This way, you’ll be able to manage inflammation naturally without the need for drastic diet changes.

P.S. Did you know that your brain NEEDS carbs? Here’s how to choose the right ones.

Sources:

Cleveland Clinic. (2023, October 3). Seed Oils: Are They Truly Toxic? Cleveland Clinic. https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic

The TRUTH About Seed Oils

What Are Seed Oils, and Why All the Fuss?

Why Seed Oils Are Often Problematic

Smarter Choices for Home Cooking

Tips for Dining Out

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