The Fuss With Seed Oils
AND WHY THE GROWING CONCERN
Should You Be Worried About Seed Oils? Here’s What You Need to Know
Lately, it seems like everyone is talking about seed oils—TikTok, wellness blogs, even restaurant menus are starting to highlight "seed oil-free" options. But why the sudden concern? Are seed oils actually bad for you, or is this just another health trend? Let’s break it down.
What Are Seed Oils?
Seed oils are exactly what they sound like—oils extracted from seeds. The most common ones include:
Canola oil
Soybean oil
Sunflower oil
Corn oil
Safflower oil
Cottonseed oil
Grapeseed oil
They’re in everything—processed snacks, salad dressings, restaurant cooking, even so-called "healthy" foods. You’ll find them in most fast food and packaged goods because they’re cheap, have a long shelf life, and are easy to produce.
Why Are Seed Oils Suddenly a Concern?
For years, seed oils were promoted as heart-healthy alternatives to butter and animal fats. But now, some research suggests that they may not be as good for us as we once thought.
The main issue? Seed oils are high in omega-6 fatty acids, which, when consumed in excess, can contribute to chronic inflammation. While we do need omega-6s in our diet, the problem is the imbalance—we already get way too much of them compared to omega-3s (the healthy fats found in foods like salmon and flaxseeds).
According to a study published in the Journal of the American College of Cardiology, diets high in omega-6 fats without enough omega-3s can contribute to inflammation, which is linked to issues like heart disease and metabolic disorders (1).
Seed Oils to Avoid
If you’re looking to cut back, here are the most common seed oils to watch out for:
Canola oil – Found in salad dressings, mayonnaise, and fried foods
Soybean oil – A common ingredient in processed foods and fast food
Corn oil – Used in margarine, snack foods, and frying
Sunflower & safflower oil – Marketed as "healthy," but high in omega-6
Cottonseed oil – Often used in processed snacks and baked goods
Grapeseed oil – Popular in some "health" products, but still very high in omega-6
Better Alternatives
The good news? There are plenty of better options for cooking and everyday use:
Olive oil – Rich in antioxidants and anti-inflammatory properties (great for salads and low-heat cooking)
Avocado oil – A fantastic high-heat option for frying and roasting
Coconut oil – Solid at room temperature, great for baking and high-heat cooking
Butter or ghee – More natural and stable for cooking
Tallow or lard – Old-school but gaining popularity for frying due to their stability
Are seed oils the worst thing ever? Not necessarily. But given how overused they are in processed foods and restaurant meals, cutting back where you can might be a good idea—especially if you want to reduce inflammation and improve your overall health.
Small swaps, like using olive oil instead of canola oil or opting for butter over margarine, can make a big difference. Plus, when you cook at home, you have full control over what you’re using.
