Seed Oils

Seed oils are just what they sound like: tasty oils that come from seeds. There are many types of seed oil, and each one has its own flavor and aroma. They have high smoke points, which means they’re good at cooking foods at high temperatures.

Seed oils first started appearing on shelves in the early 1900s. They’re a common ingredient of many packaged and processed foods, which is why they have a reputation for being unhealthy. 

How are seed oils made?

Some oils (like olive oil) come from fruit. This fruit is pressed at cold temperatures, squeezing out the oil. Seed oils, on the other hand, come from seeds. 

The seeds are heated and pressed until they release the oil. But many seed oils go through additional processing steps, like bleaching and refining. These processes make the oils taste good and last longer on shelves. But they also cause the oils to lose their nutrients.

There are a few common seed oils:

• Canola oil (grapeseed oil)
• Chia seed oil
• Corn oil
• Cottonseed
• Grapeseed oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Rice bran oil
• Peanut oil
• Pumpkin seed oil

Canola oil

This is a common oil for baking and stir-frying. “It’s the perfect neutral oil,” says Kathleen Zelman, a registered dietitian nutritionist. 

It’s relatively low in saturated fats, which can raise your cholesterol. Instead, it has a lot of polyunsaturated fats like omega-6, which boost your heart health.

Grapeseed oil

Like canola oil, grapeseed oil is low in saturated fats and high in omega-6. It’s also good for baking and stir-frying.

Sunflower oil

Sunflower oil has a very high smoke point, which means it’s great for deep frying and cooking at high temperatures. Look for “high-oleic” versions, which have more healthy unsaturated fats.

Sesame oil

Sesame oil has a unique nutty flavor. It has a low smoke point, so it’s better for low-heat cooking like light sauteing. Keep it refrigerated when you’re not cooking.

Is avocado oil a seed oil?

Avocado is not a seed oil. But it’s still good for searing, browning, and deep frying. It has a sweet smell.

Is coconut oil a seed oil? 

It’s not. This type of oil is packed with saturated fat, so enjoy a little bit at a time.

Is vegetable oil a seed oil?

It depends. Vegetable oil is an umbrella term for any oil made from seeds, nuts, and fruits. Many types of seed oils, like canola and peanut oils, are considered vegetable oils. But olive oil, which is made from the flesh of the olive fruit, is also considered a vegetable oil.

By themselves, seed oils aren’t particularly good or bad for you. The problem is, they’re often used in fried, processed, or packaged foods. These foods tend to be high in fat, sugar, and sodium. They can be occasional treats but probably shouldn’t be a main part of your diet.

Are seed oils toxic?

Seed oils have become a hot topic on social media, Zelman says. Some influencers claim that seed oils are toxic because they’re often made with chemicals like hexane. Hexane gas is toxic. But in this case, it’s used as a liquid to help the seeds release their oil. Afterward, the hexane dries up. It’s not clear how much (if any) trace of hexane is left in the oil.

Seed oils and inflammation. Seed oils have a lot of omega-6 fats. You may have also heard of omega-3 fats.

In general, your body likes to have a lot of omega-3 and some omega-6. Some scientists think that when you have too little omega-3 and too much omega-6, the imbalance can lead to inflammation. But the amount of inflammation it causes is so low that it isn’t noticeable, Zelman says. 

Both omega-3 and omega-6 fats are good for you — both are polyunsaturated fats, which lower your cholesterol. The American Heart Association recommends eating both omega-3 and omega-6 fats. In particular, omega-6 fats can help fight inflammation and boost heart health. 

Seed oils tend to be high in unsaturated fats like omega-3 and omega-6. Overall, these fats are much healthier than the saturated fats you would find in dairy or meat products. These unsaturated fats can lower cholesterol, especially LDL (or “bad”) cholesterol. And omega-6 fats in particular can promote heart health and improve glucose metabolism, says Zelman.

Because of this, seed oils can be a healthy alternative to butter in cooking and baking. “When you compare seed oils to using butter or lard, there’s no question that a polyunsaturated fat is better for you,” Zelman says. But keep in mind that even healthy fats should be enjoyed in moderation.

There are many ways to use seed oils in your kitchen. Some popular ones are:

• Baking. Some recipes use seed oils as a healthy substitute for butter.
• Frying. Don’t reuse the oil or get it too hot. This can make the oil more unhealthy. 
• Dressing. Some oils, like flaxseed oil and wheat germ oil, go great in dressings, dips, and marinades.

If possible, try to add more whole seeds (like sunflower seeds or peanuts) into your diet. For example, consider swapping out a seed oil salad dressing for whole seeds. These unprocessed seeds can pack extra nutrients into your meal.

When cooking or baking, try to stick to healthier oils, like:

• Olive oil
• Avocado oil

These oils are rich in healthy fats. They also go through less processing, so they keep a lot of their nutrients. 

If you do use seed oil at home, only use a little bit at a time. Look for options that are labeled as pure or unrefined. These varieties go through less processing and have more nutrients. Don’t reuse the oil or cook with it at high temperatures — this can cause harmful chemicals to form.

Seed oils are oils that have been made by pressing and heating seeds. Although they’re commonly used in processed foods, seed oils themselves are not particularly unhealthy. In fact, they’re a great source of healthy unsaturated fats. You can enjoy seed oils in moderation as a cooking and baking ingredient, but try to limit processed foods that contain seed oils.

Can seed oils cause bloating? There is no evidence that seed oils cause bloating.

When did seed oils become popular? Seed oils first became available in the early 1900s.

Can seed oils cause acne? Seed oils do not cause acne.

Will seed oils be banned? Seed oils are not banned in the United States. But the FDA has banned brominated vegetable oil, a type of oil that has been modified with the chemical bromine.

Can seed oils cause headaches? There is no evidence that seed oils cause headaches.