In the past few years, there has been an increase in wellness-related fearmongering about seed oils, which raises the question: Are seed oils really scary? From canola and sunflower to grapeseed and safflower oils, what are seed oils, really, and are they harmful to our health?
Massachusetts General Hospital defines “seed oils” — also known as vegetable oils — as cooking oils derived from the seeds of various plants. Social media wellness influencers specifically target canola (rapeseed), corn, cottonseed, soybean, sunflower, safflower, grapeseed and rice bran oils labeling them the ‘hateful eight.’
It seems the problem most people have against seed oils is due to the processing. According to registered dietitian Julia Zumpano, the refining process that seed oils go through improves taste and shelf life at the expense of removing the oils’ antioxidants. Removing the antioxidants and leaving the seed oils with their naturally high amounts of omega-6 fatty acids can result in inflammation. This inflammation is due to the fact that the American diet already includes a high amount of omega-6 fatty acids, so this addition further throws off the body’s ratio of omega-6 fatty acids to omega-3 fatty acids. Ultimately, the main reason seed oils are deemed unhealthy is because they are used in fried or ultra-processed foods which can lead to inflammation.
It is worth noting that not all seed oils are created equally. For example, oils like flaxseed or hemp seed are rich in omega-3 fatty acids which have anti-inflammatory properties, support heart health and decrease the risk of high blood pressure. Additionally, when consumed in moderation, seed oils like sunflower or safflower can be part of a balanced diet, especially if they’re minimally processed. Cold-pressed and expeller-pressed oils allow the product to retain more nutrients and avoid some of the harmful chemical residues in heavily processed oils.
So, are they toxic? No. However, moderate consumption within a healthy diet is key. A small amount of seed oils shouldn’t be inherently harmful to your health. However, swapping out heavily processed oils for healthier fats like olive oil, avocado oil or coconut oil, which are higher in monounsaturated fats and anti-inflammatory benefits, could be something to consider when using seed oils in everyday cooking.
