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Seed oils like canola, sunflower, and soybean oil are everywhere, from your favorite salad dressing to that bag of chips you shouldn’t have opened while watching your favorite show.
They’re convenient, cheap, and, until now, seemingly innocuous—but some argue they’re THE hidden dietary villain behind many of the chronic conditions fueling our health crisis.
So what’s the deal? What is true, and what is just classic food fear mongering from shirtless health influencers filming content at their local Whole Foods? Well, the criticism stems from two primary concerns: their fatty acid composition and the way they’re processed.
Seed oils are high in omega-6 fatty acids, which, while essential in small amounts, are believed to promote inflammation when consumed excessively. Combine that with their industrial extraction process, which often involves high heat and chemical solvents, and you’ve got a recipe for skepticism.
Some studies suggest a correlation between rising seed oil consumption and increasing rates of obesity, diabetes, and chronic diseases like Alzheimer’s. Critics point out that these oils weren’t a staple of the human diet until relatively recently. They argue that our bodies haven’t adapted to this modern influx of omega-6 fats and that we’d be better off sticking to traditional fats like butter or olive oil.
But here’s the thing: while these claims have a gut-level appeal, the science is far from settled.
Researchers at Harvard’s T.H. Chan School of Public Health argue that the data actually support the heart-health benefits of seed oils. Omega-6s, in particular, have been shown to lower LDL cholesterol and reduce the risk of heart disease when they replace saturated fats.
I can already feel some of you reading and getting upset.
Deep breath.
Okay, but who’s right?
Context matters. If cutting out seed oils leads you to eat fewer processed foods and fast food—where these oils are most prevalent—that’s likely a win for your overall health.
But swapping canola oil for butter or coconut oil? That’s a lateral move at best.
The real issue isn’t the occasional splash of seed oil in your salad dressing. It’s the overwhelming presence of these oils in ultra-processed foods, which are often calorie-dense, nutritionally poor, and engineered to be over-consumed.
The problem lies in the bigger picture: a diet dominated by processed foods, not the oils themselves.
The key takeaway? Seed oils probably aren’t the supervillains they’re made out to be, but they’re also not without faults. If you’re cooking at home, high-quality olive oil or avocado oil is a solid choice for most meals.
Let me be clear—this is not defending seed oils or claiming they are healthy. It’s just simply that the data isn’t that black and white.
Ultimately, your energy is better spent focusing on the overall quality of your diet rather than obsessing over specific ingredients. The internet loves a good villain, but when it comes to seed oils, the truth is far more nuanced. That might seem unsatisfying, but it is the truth as far as the most current data is concerned.
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