Seed oils: what are they, and should you avoid them?

The Seed Oil Debate

Curious why everyone is talking about seed oils lately? At the crossroads of health trends and extensive studies, the topic of seed oils has become a lightning rod. Some praise them as a versatile cooking staple; others criticize them for their role in a myriad of health issues. This post dives deep into the seed oil debate, helping you understand their effects and how to make informed, health-conscious decisions.

What Are Seed Oils?

Seed oils are extracted from the seeds of plants like soybeans, sunflowers, and canola. Common examples include:

• Canola Oil

• Soybean Oil

• Sunflower Oil

• Corn Oil

• Safflower Oil

They’re often found in processed foods, fried items, margarine, salad dressings, and even snacks labeled as “healthy.”

These oils contain high levels of omega-6 fatty acids, a type of polyunsaturated fat that can offer some health benefits when consumed in moderation. However, modern diets pack an overabundance of omega-6 fatty acids relative to omega-3s, raising red flags about their health impacts.

The Debate Over Seed Oils

The Downsides of Seed Oils

Seed oils have faced criticism largely because of their impact on inflammation and how they are processed. Here’s why they’ve come under scrutiny:

• High in Omega-6 Fatty Acids

While omega-6 fats are necessary, an imbalanced ratio of omega-6 to omega-3 fatty acids in your diet may promote inflammation. Modern diets often magnify this imbalance.

• Heavily Processed

Many seed oils go through refining, bleaching, and deodorizing processes, exposing them to high heat and chemicals that may generate harmful compounds.

• Correlations With Chronic Diseases

Studies suggest that heavy consumption of seed oils, particularly heavily processed ones, may contribute to obesity, diabetes, and heart disease.

What Experts Are Saying

The debate gets heated when you juxtapose the criticisms of seed oils with input from mainstream health organizations like the American Heart Association. (It's worth noting that the American Heart Association accepts financial support from companies like Bayer who produce these highly refine oils... I'll let you do the math on that). These groups highlight the benefits of the unsaturated fats in these oils, especially when replacing saturated fats like butter or lard. Research shows that they can lower LDL ("bad") cholesterol when consumed in moderation. The problem, however, lies in overconsumption and reliance on ultra-processed foods, which typically contain such oils in large amounts. Some experts suggest it’s not the seed oils themselves but the broader context in which they’re consumed that matters, but again, I have to question their motives and who backs them financially before taking them seriously.

Should You Avoid Seed Oils?

The simple answer? Yes. It's impossible to avoid them completely unless you live in a bubble, so do your best to minimize consumption. Moderate consumption of minimally processed seed oils is unlikely to cause harm, especially if they’re part of a balanced diet rich in whole foods and omega-3 sources like salmon or flaxseeds.

That said, refined seed oils are abundant in processed foods, making it easier than you think to overconsume them. Here's what you can do to limit your intake:

• Favor Whole Foods

Reduce dependency on processed and fast foods that often contain refined seed oils.

• Explore Healthier Alternatives

Swap refined seed oils for options like olive oil, avocado oil, or coconut oil. These contain beneficial fats and tend to undergo less processing.

• Balance Omega-6 and Omega-3

Make an effort to increase your omega-3 sources while reducing excess omega-6. Foods like fatty fish, walnuts, flaxseed, and chia seeds are great options.

Seed Oils on Your Plate

Not sure which oils to use? Here are some insights into both ends of the spectrum.

Oils to Use Sparingly/Never  

• Highly refined canola oil

• Corn oil

• Soybean oil

• Cottonseed oil

Healthier Alternatives  

• Extra virgin olive oil (ideal for dressings and low-temp cooking)

• Avocado oil (great for high-heat cooking)

• Coconut oil (for baking or sautéing)

• Grass-fed butter or ghee (for rich flavor and stability in cooking)

• Beef Tallow (great for frying or high-heat cooking)

Making a Careful Choice

There’s no need to completely demonize seed oils because you can't completely avoid them without living in a bubble... but your choices do matter. Focusing on whole, minimally refined oils and maintaining a balanced diet can help reduce the risks associated with high seed oil consumption. Keep it simple, and aim for balance rather than extremes.

How I approach seed oils: I definitely keep them out of my kitchen, but I don't beat myself up if I have a meal out at a restaurant that might have seed oils in it. Many restaurants are catching on and offering modifications or removing seed oils completely from their kitchen.

If you want to find seed-oil free restaurants in Houston, check out my blog post with my Top Healthy Restaurants in Houston.

Do you want to explore healthier cooking options or find recipes free from processed oils? Reach out for personalized resources and start your wellness journey today.