Don’t Ditch Seed Oils—New Study Suggests They’re Actually Good for You

Medically reviewed by Patricia Mikula, PharmD

Some people avoid seed oils over concerns that they may cause inflammation or weight gain. But research shows that seed oils can actually support health when included in a balanced diet.

A new study links linoleic acid—an omega-6 polyunsaturated fat found in seed oils—to reduced inflammation and a lower risk of type 2 diabetes.

What the Study Found

Researchers measured height, weight, and blood levels of total omega-6 polyunsaturated fatty acids, linoleic acid, insulin, and glucose in 1,894 adults. They found that higher levels of linoleic acid were linked to fewer biomarkers of inflammation and lower diabetes risk. The findings were presented at the recent American Society for Nutrition annual meeting.

These results challenge the online narrative that seed oils are pro-inflammatory and promote obesity, according to Kevin C. Maki, PhD, lead author of the study and an adjunct professor at the Indiana University School of Public Health-Bloomington, and chief scientist at Midwest Biomedical Research.

While the study was observational and more research is needed, previous research has also suggested that linoleic acid supports heart health and may reduce the risk of early death.

“Limiting seed oil intake is not warranted based on the current scientific evidence. Not only does the evidence suggest they are not harmful, but on balance, it favors benefits of consuming foods that are rich in linoleic acid, including seed oils,” Maki told Verywell in an email.

One Ingredient Won’t Make or Break Health

Common seed oils include corn, canola, soybean, safflower, grapeseed, cottonseed, peanut, and rice bran oils.

You might feel uncertain about using seed oils, especially as more food products carry “seed oil–free” labels and anti-seed oil messages spread online—from wellness influencers to Health and Human Services Secretary Robert F. Kennedy Jr.

“A lot of people are saying seed oils are inflammatory. That simple statement is not true. It is kind of causing fear in people to say, ‘I can never use seed oils,'” Grace A. Derocha, MBA, RD, CDCES, a Detroit-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell.

Derocha said using seed oils in moderation can be part of a balanced dietary pattern, and no single ingredient will “make or break your health.”

Consider Where the Seed Oils Are Used

Many nutrient-poor and ultra-processed foods contain seed oils. When people avoid seed oils, they often end up eliminating these less-nutritious foods from their diet. Cutting out these foods, not the seed oil specifically, may cause the health benefits.

“In essence, you cut out your seed oils, but you also cut out your treats and junk foods that were higher in caloric density and usually lower in nutrition,” Derocha said.

Benefits of Using Seed Oils Over Saturated Fats

A recent study found that people who replaced about 10 grams of butter with plant-based oils like canola, soybean, or olive oil daily had a 17% lower risk of dying from cancer.

These findings support the Dietary Guidelines for Americans, which recommend using monounsaturated and polyunsaturated oils—such as seed oils—in place of saturated fats like butter, coconut oil, and palm oil.

The American Heart Association also notes that omega-6 fatty acids, such as linoleic acid, may help reduce the risk of heart disease.

“Linoleic acid is not the enemy. Try to appropriately use seed oils in a way that can support your heart health,” Derocha said.

What This Means For You

New research links linoleic acid, found in seed oils, to lower inflammation and reduced diabetes risk. Experts say there’s no need to avoid seed oils; instead, focus on using them in moderation and as substitutes for saturated fats like butter.

Read the original article on Verywell Health