If you have been on social media for anymore than 2 minutes, we can guarantee you’ve heard something related to seed oils. They have become one of the most debated topics in nutrition. Social media is filled with claims that oils made from seeds are “toxic,” inflammatory, or responsible for a range of chronic health problems. But what exactly are seed oils, and should you be avoiding them?
What are seed oils?
Seed oils are cooking oils extracted from the seeds of plants. Common examples include canola, soybean, sunflower, safflower, corn, grapeseed and cottonseed oil. Most are rich in unsaturated fats, including polyunsaturated fats such as omega-6 fatty acids. These are essential fats, meaning the body needs them but cannot produce them on its own.
Why are they controversial?
Much of the concern centers on omega-6 fatty acids, particularly linoleic acid. Critics argue that eating too much omega-6 compared with omega-3 fats promotes inflammation. However, current evidence does not support the idea that consuming seed oils as part of a balanced diet inherently causes inflammation. The American Heart Association and other major health organizations continue to recommend unsaturated plant oils as healthier alternatives to fats high in saturated fat.
The bigger issue may be how seed oils are used. Seed oils are common in highly processed foods such as packaged snacks, fried foods and baked goods. These foods can also be high in refined carbohydrates, added sugar, sodium and calories. Which is the exact opposite of the foods we are recommending on a daily basis. However, blaming the oil alone can therefore oversimplify the bigger dietary picture.
Repeatedly heating oil to excessive temperatures or reusing oil multiple times—particularly in commercial deep-frying—can also contribute to degradation and the formation of unwanted compounds.
Are there healthier alternatives?
For everyday cooking, extra-virgin olive oil is an excellent choice and is a cornerstone of the Mediterranean-style eating pattern. Other options include avocado and sesame oils, depending on the type of cooking and flavor you prefer.
Ultimately, seed oils are not inherently “bad.” The bigger goal is to focus on the overall quality of your diet. Using unsaturated oils in place of butter, lard and other sources of saturated fat, while emphasizing vegetables, fruits, whole grains, legumes, nuts and minimally processed foods, is a more evidence-based approach than eliminating seed oils altogether.