Should You Avoid Seed Oils? Here's What You Need to Know
In today’s world, nutrition often gets caught in an all-or-nothing mindset—foods are labeled as either good or bad, and health advice is boiled down to extremes. In my practice, I hear this question all the time:
"Should I be avoiding this food? Is it healthy or unhealthy?"
But the reality is, nutrition isn’t that black and white. While some foods offer little to no nutritional value and contain ingredients that aren’t ideal for the body, does eating them occasionally mean you're doomed to chronic disease? Probably not.
At the end of the day, balance matters more than absolutes—and this is especially true when it comes to the seed oil and omega-6 debate.
So, where did seed oils get such a bad reputation? Let’s break it down.
It starts with Omega-6 fatty acids.
The primary concern with omega-6 fatty acids is their role in inflammation. The most common dietary omega-6, linoleic acid (LA), found in vegetable oils (seed oils!), nuts, and seeds, is converted into arachidonic acid (AA), which serves as a precursor to inflammatory mediators like prostaglandins, thromboxanes, and leukotrienes. It's important to note that inflammation is not inherently bad - it's essential for survival. It's chronic inflammation (as opposed to acute inflammation) and chronic overproduction of these inflammatory mediators that lead to chronic disease like cardiovascular disease, autoimmune conditions, and metabolic disorders (diabetes for example).
So there's an inflammatory potential with omega-6 fatty acids.
But did you know that omega-6’s are essential for health?
Essential in this way is defined as a nutrient our bodies require but cannot produce on their own; meaning, we need to consume it through food.
You'd be surprised to learn the numerous benefits of omega-6s:
AA supports brain and nervous system development, especially in infants (fun fact: it's an important component of breastmilk)
LA and AA are integral to cell membrane structure
They play a role in immune function and wound healing.
AA contributes to muscle growth and recovery, making it important for athletes.
The real problem is not omega-6 itself …
But rather:
The modern imbalance between omega-6 and omega-3 intake.
The sources of omega-6
The key isn’t avoiding omega-6s but choosing the right sources and balancing them with omega-3s.
The critical balance of omega-6 to omega-3
Historically, humans consumed an omega-6 to omega-3 ratio of around 1:1 to 4:1.
Today, the Western diet often has a ratio exceeding 20:1!!!
This leads to pro-inflammatory conditions. Omega 3's (DHA and EPA, primarily from fish) counterbalance the inflammatory effects of omega 6's by producing anti-inflammatory eicosanoids and resolvins. However, many people lack sufficient omega-3 intake, allowing omega-6 metabolites to dominate.
Where do seed oils come into the picture?
Seeds oils, also known as vegetable oils, are extracted from seeds like soybeans, corn, canola, sunflower, safflower, and cottonseed. They have become a staple in modern processed foods due to their low cost, long shelf life, and ability to withstand high-heat cooking. They are at the center of controversy regarding their impact on inflammation, metabolic health, and overall well-being.
Why the controversary?
Seed oils have a high linoleic acid (LA) content, a type of omega-6
How seed oils are processed
Omega-6s are essential, but excessive intake (especially in processed forms) creates an imbalance with omega-3s, promoting inflammation and oxidative stress.
Polyunsaturated fats (PUFAs), like those in seed oils, are highly unstable and prone to oxidation. When exposed to heat, light, and oxygen, seed oils degrade, forming toxic aldehydes and lipid peroxides, which contribute to oxidative stress, inflammation, and metabolic dysfunction. Cooking with seed oils at high temperatures accelerates oxidation, increasing the formation of harmful trans fats and inflammatory byproducts.
Seed oils are in nearly all processed foods, making it easy to consume excessive amounts without realizing it. These include:
Fried foods (french fries, chips, chicken tenders)
Packaged snacks (crackers, cookies, granola bars)
Salad dressings & condiments
Processed meats and fast food
Plant-based dairy / meat alternatives
Take a look in your pantry and see how many of your packaged foods (even the organic ones!) contain a seed oil.
What are the potential health risks of excess seed oil consumption?
Increased inflammation
Increased oxidative stress and lipid peroxidase (for example, oxidized LDL-cholesterol is a major driver of heart disease)
Metabolic disease and insulin resistance (think: obesity, diabetes, fatty liver disease)
Gut health disruption (Seed oils may contribute to leaky gut and gut imbalances leading to further inflammation)
Impact on brain health & mental well-being (the brain is highly sensitive to oxidative damage and some researchers believe the rise in seed oil consumption parallels the increase in neurological diseases like Alzheimer's and dementia.
Are all seed oils bad then?
Not all seed oils are inherently harmful. Some minimally processed, cold-pressed oils (flaxseed oil, sesame oil) may provide health benefits in moderation.
Actionable next steps to get the health benefits of omega 6's without the inflammatory concern:
1. When cooking, prioritize stable fats that are less prone to oxidation.
Extra Virgin Olive Oil - Rich in monounsaturated fats and polyphenols; Great for low heat cooking but I prefer to top my foods with EVOO after cooking.
Avocado oil - High in monounsaturated fats; Good for higher heat cooking
Coconut oil - Contains saturated fats; Highly stable for cooing
Grass-fed butter & ghee - Provides vitamins A, D, and K2 and are more stable than seed oils
Animal fats (beef tallow, duck fat, lard) - Traditional cooking fats that are heat-stable and nutrient-rich
2. Increase intake of omega-3 foods to improve the balance between omega-6s to omega-3s.
Wild-caught fatty fish (salmon, sardines, mackerel)
Pastured eggs
Grass-fed meats
Algae-based DHA supplements (for plant-based sources)
3. Minimize exposure to seed oils
Eat a whole-foods diet. This is my answer to almost every diet-related question. Whole foods are minimally processed, real foods, typically with one ingredient. Think: nuts, seeds, fruits, vegetables, high-quality animal proteins. Prioritizing a whole foods diet naturally reduces seed oils without even having to focus on reducing seed oils.
Read ingredient labels. Avoid purchasing foods with soybean, corn, canola, sunflower, safflower, and cottonseed oil.
Cook at home to control the fats you use.
Opt for real, stable fats like butter, olive oil, coconut oil, or tallow over processed vegetable oils.
TL;DR
Seed oils are not inherently toxic, but excessive consumption, processing, and oxidation can pose health risks.
The biggest concerns arise from refined seed oils, overconsumption, high omega-6 intake, and oxidation.
Prioritizing whole food sources of fats (olive oil, butter, animal fats, coconut oil, avocado oil), increasing omega-3 intake, and minimizing processed vegetable oils can help optimize health and reduce inflammation.
At the end of the day, nutrition isn’t about extremes—it’s about balance. Instead of obsessing over eliminating every trace of seed oil, focus on simple, sustainable swaps that support overall health. Prioritizing whole, minimally processed foods will naturally guide you toward better choices—without the stress of rigid food rules.
