Seed Oils are not the enemy: What science actually says
Seed oils health benefits are often overlooked in online debates about inflammation and processed foods.
You’ve probably heard it; “Seed oils are toxic!” The internet is full of bold claims saying that oils like canola or soybean cause chronic inflammation, obesity, or worse. However, when you get away from the chaos and look at the real research, a different picture emerges.
Let’s break down what peer-reviewed science says about seed oils, omega-6 fats, and their role in a healthy diet.
What are seed oils, really?
Seed oils come from, you guessed it, seeds. These include oils like:
- Canola or rapeseed
- Soybean
- Sunflower
- Safflower
- Corn
What they have in common is a high content of polyunsaturated fatty acids (PUFAs), especially omega-6 fatty acids like linoleic acid, which your body needs but can’t produce on its own.
Cold-pressed seed oils like sunflower or safflower are a gentle and heart-healthy addition to your kitchen.
Cardiovascular Benefits, Backed by Science
The strongest body of evidence around seed oil lies in heart health.
- A 2024 comprehensive review published in Contemporary Clinical Trials Communications found that oils high in unsaturated fats, such as canola and sunflower, regularly reduce LDL cholesterol, a major risk factor for heart disease.
- A 2023 systematic analysis in Nutrients found that substituting saturated fats, such as lard and beef tallow, with seed oils improves lipid profiles and lowers cardiovascular risk.
These effects are not just theoretical but have been shown in real people over real time, not just in petri dishes or mouse models.
But don’t seed oils cause inflammation?
This is one of the most common claims and one of the most misunderstood!
Linoleic acid (the dominant fatty acid in many seed oils) has been accused of being pro-inflammatory, but:
- A 2018 study in Advances in Nutrition included 30+ controlled feeding studies and found no evidence that linoleic acid causes inflammation in healthy adults.
- On the contrary, omega-6 fats such as linoleic acid can help lower LDL cholesterol and enhance metabolic indicators without causing adverse immunological reactions.
In short? Linoleic acid doesn’t “fuel inflammation”—that’s internet pseudoscience, not biochemistry.
What about the Omega-6 to Omega-3 Ratio?
You’ve heard that our diets contain too much omega-6 and too little omega-3. That is correct; however, eliminating omega-6 fatty acids is not the solution; it’s to boost omega-3s.
- Experts currently concur that increasing omega-3 intake (for example, from flaxseed, walnuts, or fish) is considerably more effective than limiting omega-6s, such as those found in seed oils.
- The Harvard T.H. Chan School of Public Health notes that omega-6s are still needed and can be health-promoting in the correct environment.
So, rather than eliminating seed oils, look for more balance.
Instead of cutting out omega-6s, focus on increasing omega-3 intake with foods like fatty fish, flax, and avocado.Context is Everything
Here’s where nuance counts: Seed oils are commonly found in ultra-processed meals like chips, packaged snacks, and deep-fried takeout. That is where problems develop.
However, blaming seed oils for the health consequences of a highly processed diet is like blaming lettuce for the calories in a Big Mac.
Minimally processed seed oils, whether used for cooking at home or in salad dressings, are not toxic and constitute part of a healthy diet in many cultures.
Practical Takeaways
Canola, sunflower, and safflower oils are all stable, moderate, and versatile seed oils for regular cooking.
✔ Eat whole foods rich in healthy fats, such as nuts, seeds, avocado, and fatty fish, rather than relying on supplements.
✔ To avoid additives and oxidation, opt for cold-pressed or lightly processed oils.
✔ Avoid demonizing certain dietary groups due to social media trends. Follow the data, not the drama.
Pair seed oils with omega-3-rich foods like sardines for a more balanced ratio of healthy fats.Further readings
Johnson, G. H., & Fritsche, K. (2012).
Effect of dietary linoleic acid on markers of inflammation in healthy persons: A systematic review of randomized controlled trials.
Advances in Nutrition, 3(3), 394–403.
https://doi.org/10.3945/an.112.002014
Li, Y., Hruby, A., Bernstein, A. M., et al. (2015).
Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease.
Journal of the American College of Cardiology, 66(14), 1538–1548.
https://doi.org/10.1016/j.jacc.2015.07.055
Lian, Y., et al. (2023).
Effects of vegetable oils on glycemic control and lipid profiles: A systematic review and meta-analysis.
Nutrients, 15(11), 2456.
https://doi.org/10.3390/nu15112456
Farvid, M. S., et al. (2014).
Dietary linoleic acid and risk of coronary heart disease: A systematic review and meta-analysis of prospective cohort studies.
Circulation, 130(18), 1568–1578.
https://doi.org/10.1161/CIRCULATIONAHA.114.010236
de Souza, R. J., et al. (2015).
Intake of saturated and trans unsaturated fatty acids and risk of all-cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis.
BMJ, 351, h3978.
https://doi.org/10.1136/bmj.h3978
Disclaimer:
This information is for educational purposes only and does not constitute professional medical advice. Always consult a healthcare professional before incorporating any new therapy into your practice.
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