Are seed oils still a part of your diet? Even if you’ve stopped cooking with them (which you definitely should), they are still hidden in a vast array of processed foods, including many salad dressings, chips, cookies and crackers.

While they may seem harmless, these oils – such as canola, soybean, corn, sunflower, and safflower – are far from the health promoting fats our bodies need. In fact, a growing body of research suggests that seed oils can contribute to chronic inflammation, metabolic disorders, and even long term health complications.

What Are Seed Oils?

Seed oils, also known as vegetable oils, are extracted from the seeds of plants using industrial processes that involve high heat, chemical solvents, and refining methods. These oils are highly processed and often contain preservatives and additives to extend shelf life.

Unlike traditional fats such as butter, olive oil, and coconut oil, seed oils undergo significant alterations that strip them of their natural stability and nutritional value.

Inflammation and Chronic Disease

Excess omega-6 fatty acids promote the production of pro-inflammatory molecules in the body. Chronic inflammation has been linked to conditions such as arthritis, heart disease, and neurodegenerative disorders. The human body thrives on a balanced ratio of omega-6 to omega-3 fatty acids, ideally around 1:1. However, the modern diet has skewed this ratio as high as 20:1 in favor of omega-6s, increasing the risk of chronic inflammation.

Oxidation and Free Radical Damage

Most seed oils are highly unstable when exposed to heat, light, and oxygen. Their polyunsaturated fat content makes them prone to oxidation, leading to the formation of harmful compounds called free radicals. These free radicals contribute to oxidative stress, damaging cells and accelerating aging, inflammation, and chronic disease development.

Negative Impact on Metabolic Health

Regular consumption of seed oils has been linked to insulin resistance and obesity. Because of their chemical structure, they interfere with normal cellular function, disrupting the body’s ability to properly regulate glucose and fat metabolism. Studies suggest that high consumption of linoleic acid (the predominant fatty acid in seed oils) can contribute to metabolic dysfunction and an increased risk of type 2 diabetes.

Toxic Byproducts During Cooking

When seed oils are heated, they break down and release toxic aldehydes and other harmful compounds. Frying and high-heat cooking with seed oils significantly increase the production of these toxins, which have been linked to neurodegenerative diseases and cancer. Unlike stable fats such as ghee and coconut oil, seed oils degrade quickly under heat, making them a poor choice for cooking.

The Healthier Alternatives

Eliminating seed oils from your diet is one of the best ways to support your long-term health. Instead, choose traditional fats that have been used for centuries and provide stability and essential nutrients:

Extra Virgin Olive Oil – Rich in monounsaturated fats and antioxidants, ideal for drizzling over foods and low-heat cooking.

Coconut Oil – High in stable saturated fats that support metabolism and brain health.

Butter & Ghee – Nutrient-dense and stable for cooking.

Avocado Oil – A heat-stable option with a high monounsaturated fat content (I personally would not cook with this oil and only use it cold)

The widespread use of seed oils in processed foods has made them nearly impossible to avoid completely, but by making conscious choices, you can significantly reduce your intake. Prioritising whole, unprocessed foods and traditional fats over industrial seed oils can help protect your body from inflammation, oxidative stress, and metabolic dysfunction.

Small changes, such as swapping out canola oil for extra virgin olive oil or choosing pure coconut oil over margarine, can make a significant impact on your long-term health.

Check out this video on the subject of seed oils.

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