Short answer? Not really. We don’t use seed oils because the crowd has spoken and doesn’t like them, but we still want to be honest about the facts.
1. Processing Does Matter
Seed oils (like canola, corn, sunflower, soy) are often extracted using chemical solvents like hexane and then heavily refined, bleached, deodorized, heat-treated. This may strip out nutrients and raise concerns about oxidation or trace chemicals.
But experts argue the process also removes potential toxins, making the oil safe to eat. Statements from leading nutrition scientists affirm that seed oils are, in fact, generally safe.
Any oil or ingredient that is highly processed or the processing manufacturer is not transparent with their data on how they extract oils should be of concern.
2. Inflammation Fears Rooted in Oversimplification
Critics often blame seed oils for inflammation, pointing to their high omega‑6 content. While omega‑6 fats can drive inflammation if unbalanced, they’re essential nutrients.
Recent human studies and meta‑analyses show no clear link between seed oil consumption and inflammation. Some even suggest anti‑inflammatory effects and reductions in cholesterol when used in place of saturated fats.
3. Evidence Supports Seed Oils Over Saturated Fats
Switching butter to seed oils like canola or soybean has been associated with a ~17% reduction in death from all causes and cardiovascular disease.
Organizations like the American Heart Association recommend polyunsaturated fats, including omega-6s, as part of a heart-healthy diet.
4. Context is Everything
The problem isn’t seed oils themselves, it’s how they’re used. They often appear in ultra-processed foods loaded with sugar, refined carbs, and additives. That’s where the real health damage comes from.
Using seed oils occasionally at home? Fine. Relying on them every day via fast-food and frozen dinners? Not great.
5. How Do They Compare to Olive Oil?
Olive oil, especially extra virgin, is cold-pressed, rich in monounsaturated fats, antioxidants, and phenols, and more stable under heat.
That said, seed oils still supply essential fats and can be healthful when rotated with olive or avocado oil, especially if you’re cooking at higher heat.
Final Verdict
Seed oils aren’t the villains social media makes them out to be. The real issue is ultra-processed food, not the oils in isolation. Used thoughtfully, they can be part of a balanced, heart-healthy diet. Olive and avocado oils still rule for flavor and stability, but seed oils don’t automatically deserve a seat at the “evil pantry ingredients” table.