Are Seed Oils Unhealthy?
Isabella Cannon
| 3 min read
Medically reviewed by Shanthi Appelo, MS, RD
You may have seen viral social media posts on TikTok that claim, "seed oils are toxic,” or "seed oils are the root problem to your health issues," but is it true?
To understand the potential health effects of seed oils, let’s start by defining what they are.
What are seed oils?
Seed oils are plant-based cooking oils made from seeds of various plants. Here are the eight most common seed oils:
- Canola oil
- Corn oil
- Cottonseed
- Soybean oil
- Sunflower oil
- Safflower oil
- Rice bran oil
- Peanut oil
Are seed oils bad for you?
Seed oils themselves are not unhealthy. Like all oils, seed oil provides dietary fat, which is essential for vitamin absorption as well as the creation and function of the body’s cells, according to Mayo Clinic. The problem with seed oils comes from the way they’re made, used and the amount they are used.
Seed oils are made through a chemical process where they’re bleached, refined and heated before use which strips them of their nutrients. Because of the way they’re made, most seed oils are being utilized in the form of ultra-processed, packaged and fast foods.
According to the Cleveland Clinic, seed oils have high levels of omega-6 fats, which throws off your body’s ratio of omega-6 fatty acids to omega-3 fatty acids, leading to inflammation in the body. Omega-6 fatty acids, a type of polyunsaturated fat, is necessary in small amounts for healthy cholesterol levels and protection from heart disease.
In general, it’s a good idea to limit your consumption of saturated fats, such as from fat sources that are solid at room temperature such as butter, meat and dairy fat. The American Heart Association recommends that no more than 5% to 6% of your daily calories come from saturated fats.
Inflammation risks
While a little bit of inflammation is your body’s way of healing cell damage, chronic inflammation is not something you want. According to the Cleveland Clinic, chronic inflammation is linked to conditions like:
- Arthritis
- Heart disease
- Metabolic syndrome
- Stroke
- Type 2 diabetes
Oils for cooking
Using seed oils while cooking at home is better for you than consuming them in ultra-processed foods, such as fast and fried foods. Alternatives like avocado oil or olive oil may be a healthier choice. Studies published by the National Library of Medicine have found both offer health benefits and are linked to disease prevention.
When you are at the grocery store, look for oils that are unrefined. Pure and unrefined oils are less processed and maintain nutrients such as vitamin E. When using seed oils to cook at home, consider the frequency and amount you are using. As with many things, moderation is key.
Tips moving forward
Despite what you hear on social media, seed oils are not toxic and eliminating them from your diet is not the magic cure to improving your health. Instead, practice healthy eating habits such as:
- Eat nutrient-rich foods
- Swap out ultra-processed foods for healthier alternatives
- Be mindful of what you eat during mealtimes
- Drink water instead of sugary beverages
- Add more vegetables, fruits and whole grains to your diet
Photo credit: Getty Images
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