Should You Avoid Seed Oils? The Truth From Dietitians

February 3, 2025

If you’ve scrolled through social media lately, you’ve probably seen claims about seed oils being toxic or inflammatory. These debates have sparked confusion about whether seed oils harm your health or offer surprising benefits. Critics often point to their omega-6 fatty acid content as a cause for concern, while supporters highlight research suggesting potential perks. So, what’s the truth? Here’s what dietitians have to say about whether seed oils deserve their bad reputation.

Read this: Are Plant-Based Omega-3s as Good as Fish Oil?

What are seed oils?

Seed oils are just what they sound like—oils extracted from seeds. Common examples include sunflower oil, canola oil, safflower oil, and soybean oil.

If you’ve ever baked boxed brownies, you’ve probably used one of these oils for their neutral flavor—looking at you, canola oil. Beyond the baking aisle, seed oils are a staple in restaurants and commercial kitchens thanks to their affordability, versatility, and heat stability.

Read this: How to Avoid Buying Rancid Olive Oil

Why do seed oils get a bad rap?

“Seed oils are often criticized due to their high levels of omega-6 fatty acids, which can promote inflammation when consumed in excess,” says Vanessa Imus, MS, RDN of Integrated Nutrition for Weight Loss. “This can potentially contribute to chronic inflammation and associated health conditions such as cancer, heart disease, and obesity.”

The omega-6 fatty acids found in seed oils raise some concerns. But how worried should we really be?

Are seed oils really bad for you?

It’s easy to feel lost in the seed oil debate—one influencer warns they’re harmful, while another highlights their benefits. But when it comes to the research on seed oils and omega-6 intake, the evidence doesn’t fully align with the panic.

One 2020 systematic review and meta analysis published in the American Journal of Clinical Nutrition found that higher omega-6 intake led to a “modestly lower risk” of mortality from all causes, suggesting potential health benefits. Culinary dietitian Sharniquia White MS, RDN, LDN adds that seed oils may “help regulate satiety or fullness” too.

On the flip side, a 2021 systematic review in the Archives of Medical Science in 2021 found mixed results, highlighting some potential risks for cardiometabolic health and emphasizing the need for more research.

So, what’s the takeaway?

“The concern is less about seed oils themselves and more about the imbalance of omega-6 and omega-3 fatty acids in your diet overall,” explains Alyssa Simpson RDN, CGN, CLT, a digestive health dietitian in Phoenix, AZ. “The ideal ratio is around 4:1, but many people are consuming ratios closer to 15:1 or 20:1.”

Both omega-6 and omega-3 fatty acids are essential, but balance is key. A higher omega-6-to-omega-3 ratio may promote inflammation, while a balanced ratio supports overall health.

Read this: 9 Anti-Inflammatory Foods to Add to Your Diet Right Now

Focus on this instead

“While seed oils are part of the problem, the bigger picture is that it’s not just about cutting them out—it’s also about boosting omega-3 intake with foods like fatty fish, flaxseeds, and walnuts to help restore a healthier balance,” says Simpson.

Health isn’t defined by a single ingredient—it’s about your overall diet. No single food is likely to make or break your health, so it’s more effective to focus on sustainable habits.

Instead of obsessing over ingredient lists, prioritize these practical changes:

Reduce ultra processed foods. Not only will this naturally cut down on seed oils if you’re concerned, but it also promotes a more nutrient-dense and filling diet.
Eat more omega-3 fatty acids. It’s much more enjoyable to load up on fish, walnuts, and flaxseed than to stress over occasional seed oil use.
Focus on fiber. Adding fiber-rich whole foods like fruits, vegetables, whole grains, and legumes is a researched-backed way to improve your health.

These habits don’t just help balance omega-6 and omega-3 intake—they may also improve heart health, digestion, and reduce your risk of chronic disease, with strong evidence to support their benefits.

Read this: 9 Delicious Ways to Use Heart-Healthy Canned Fish

Final thoughts

Focus on balancing your overall diet instead of fixating on a single ingredient like seed oils. Reduce ultra-processed foods, include more omega-3-rich options, and load up on fiber-filled whole foods to support your long-term health. A sustainable and nourishing approach to eating beats stressing over every drop of oil in your pantry.

And remember, the key is balance – a diet filled with diverse, whole foods will always matter more than whether you use a splash of seed oil in your cooking.

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This article has been archived by Conspiracy Resource for your research. The original version from MSN can be found here.