The Truth About Seed Oils: Should You Be Concerned?
In the ever-growing conversation around health and nutrition, seed oils have become a hot topic of debate. Some claim they are the hidden culprit behind chronic disease, while others argue they are a harmless and even beneficial part of the modern diet. So what’s the real truth about seed oils? Like most controversial subjects, there is nuance and the details here really matter.
What Are Seed Oils?
Seed oils are the oils extracted from the seeds of plants such as soybean, corn, sunflower, safflower, cottonseed, grapeseed, and canola. They are widely used in processed foods, restaurant cooking, and home kitchens due to their affordability, long shelf life, and mild flavor. They are sometimes used in skincare products also.
Why Are Seed Oils Controversial?
Many of the concerns surrounding seed oils stem from their high omega-6 fatty acid content, complicated processing methods, and potential for oxidation. While omega-6 fatty acids are essential for health, the modern diet tends to contain an imbalance—far too much omega-6 and not enough omega-3. This imbalance has been linked to increased inflammation, which may contribute to conditions such as heart disease, obesity, and autoimmune disorders. How often do you look at a label to see soybean oil as one of the primary ingredients?
Most commercial seed oils undergo heavy refining, including chemical extraction with solvents like hexane, high-heat processing, and deodorization. These processes can create harmful byproducts, such as trans fats and oxidized lipids, which may negatively impact health. These plants are also grown in monocultures and often sprayed with glyphosate, one of the most evil chemicals on the planet (in my opinion).
Potential Health Risks of Seed Oils
-
Inflammation and Chronic Disease – Excessive omega-6 intake without balancing omega-3s may contribute to systemic inflammation.
-
Oxidation and Toxic Byproducts – When seed oils are exposed to heat and light, they can oxidize, forming harmful compounds like aldehydes, which have been linked to cellular damage.
-
Impact on Metabolic Health – Some studies suggest that high consumption of industrial seed oils may contribute to insulin resistance and obesity.
Are There Any Benefits to Seed Oils?
Not all seed oils are inherently bad. Some, like high-oleic sunflower oil, contain higher amounts of monounsaturated fats, which are more stable and can have heart-healthy benefits. Certain seed oils also contain vitamin E and other antioxidants, which help protect against oxidative stress. We need to be very mindful with where and how we use these oils, because the damaging ones are already snuck into many products.
What Are the Best Alternatives?
Heating up these seed oils can cause oxidation and cellular damage. For cooking, there are some better alternatives:
-
Extra Virgin Olive Oil – Rich in monounsaturated fats and antioxidants, great for cooking and drizzling.
-
Avocado Oil – Has a high smoke point and is full of beneficial fats.
-
Coconut Oil – A more saturated option that is stable for high-heat cooking.
-
Grass-Fed Butter & Ghee – Natural sources of healthy fat that add flavor and nutrition.
-
Animal Fats (Tallow, Lard, Duck Fat) – Traditional fats that have been used for centuries in cooking.
The Bottom Line
Not all seed oils are created equally! They are not inherently evil, but their overuse in processed foods and cooking, along with their high omega-6 content, raises valid concerns. Moderation and quality is key—if you consume seed oils, opt for cold-pressed or high-oleic varieties and balance them with omega-3-rich foods. Prioritizing whole, minimally processed fats like olive oil, avocado oil, and traditional animal fats can be a healthier choice in the long run.
The Oil We Use
By now you know we're committed to only using the highest quality products possible to make our healing herbal remedies with. We use a cold-pressed, organically grown, high-oleic sunflower seed oil from a family farm in NY that is high in Omega 3 Fatty Acids, Antioxidants, and Vitamin E. This is the highest quality, locally sourced, organically-grown oil I can find.
There are NO heat or chemicals used in the extraction process, it's non-GMO and also gluten-free. It extracts the medicinal properties of the plants very well, and because it's incredibly light-weight, and easily absorbed by your skin - it's a wonderful, moisturizing way to get benefits of the plants into your body. Read more about herbal body oiling here.
We use animal fats for cooking with, and the same food-grade sunflower seed oil we make our remedies with for marinades, dressings, etc. So - are seed oils evil? Does the context matter? Let me know what you think!