Are seed oils killing us or just getting bad PR?
This debate is NUTS.
If you’ve been on the internet lately, someone has probably told you to “cut out seed oils immediately” — like they’re dietary napalm.
According to the internet, seed oils are:
🛢️ Toxic sludge that causes chronic inflammation
💀 The real reason everyone’s tired, bloated, and dying
🤯 Worse than sugar, gluten, and your ex combined
But before you buy into these bogus claims, let’s take a science-backed look at what’s really going on.
💡 First, what even are seed oils?
Seed oils are vegetable oils extracted from seeds—think:
Soybean oil
Sunflower oil
Canola oil
Corn oil
Safflower oil
Cottonseed oil
They’re high in unsaturated fats, especially omega-6 fatty acids, and they’ve been used in cooking for over 100 years.
🔥 Why the hate?
The anti-seed oil movement blames them for:
Chronic inflammation
Obesity
Heart disease
Brain fog
The *flawed* logic goes like this: Omega-6 fats → pro-inflammatory → disease. And because seed oils are in everything from chips to fast food to protein bars, they must be the villain, right?
The main flaw in that logic? There is no definitive scientific evidence that links seed oils to heightened levels of inflammation in the body.
And keep in mind that processed foods like french fries may contain seed oils, yes, but they also contain added sugars, plenty of salt, and more. So the unsavory health outcomes associated with these foods can’t be due seed oils alone, there are too many other ingredients in the mix!
🧪 What the science actually says
This is where it gets interesting.
✅ Omega-6 fatty acids aren’t necessarily bad.
In fact, like their cousins omega-3 fatty acids from fish, omega-6 fats are good for the heart and body. That being said, omega-6 fatty acids can be involved in the production of pro-inflammatory substances. It’s about balance—especially with omega-3 fatty acids.
✅ No good evidence links seed oils to inflammation in humans.
Most studies either show no effect or a decrease in inflammatory markers.
✅ Plenty of evidence links unsaturated fats (like those found in seed oils) to reduced rates of cardiovascular disease.
Fats from animal sources such as butter, cheese, and meat contain mostly saturated fat. Decades of research shows that consuming more unsaturated fat and less saturated fat is linked to a lower risk of heart attack and death from cardiovascular disease.
✅ What matters more:
How much processed food you’re eating overall—not the oil it’s cooked in. Seed oils are often a passenger, not the driver.
🧠 My take as a doctor (and human who eats)
I’m not saying guzzle canola oil by the cup. But here’s what actually makes a difference for your brain, heart, and hormones:
🌱 Prioritize whole, minimally processed foods
🐟 Get enough omega-3s (think salmon, walnuts, chia)
🥑 Mix up your fats: olive oil, avocado, and yes, seed oils
🧘 Don’t fear your food— the majority of nutrition advice really boils down to one key principle: everything in moderation
TL;DR: Should You Panic About Seed Oils?
No.
Unless you’re deep-frying every meal, you’re probably fine. The problem isn’t seed oils—it’s oversimplification.
Wellness influencers want to give you a single villain.
But your health? It’s a little more nuanced.