The Hype Over Seed Oils: Separating Fact from Fiction

So the latest nutrition controversy is the debate over seed oils. Social media posts have sparked considerable controversy without much explanation and have folks dropping seed oils from their diets in the hopes that this will be the next quick fix. While I love when questions start rolling in or people send me links about new trends - I feel frustration for myself and the public over all the opinions and “info-besity” we have to sift through to find a path that works for us. If you find my little tips helpful - please let me know!  I’m here to answer your questions and dig into what matters to you.  

Ok back to seed oils:  Here’s what you need to know: 

To start, let’s acknowledge that most oils are not really good for you. 

That said, seed oils, including soybean, sunflower, corn, and canola oil, have become staples in modern diets, thanks to their affordability and versatility. However, concerns have been raised about their high omega-6 fatty acid content and the potential health implications associated with excessive consumption. These concerns were raised nearly a decade ago but have recently been making more noise. 

As far as I can tell, this concern arises from the fact that most seed oils are utilized in fast foods, processed and ultra processed foods. 

Oils are also a processed food. They are stripped of their natural vitamin E and phenol contents and then mostly used in packaged foods and that’s where the danger lies. 

Most often, outside your own home, you’re most likely to consume processed seed oil when eating something that’s already bad for you (high in fat, sugar, and sodium). Think fast food, chips, fries, ritz crackers, nachos, pizza, etc.  

Many studies that have looked at fat content and type of diets around the world have found no evidence of increased risk from seed oils alone. They are rich in polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease and other inflammatory conditions when used as part of a balanced diet. Additionally, these oils are often praised for their neutral flavor profile and high smoke point, making them ideal for cooking and baking.

Critics point to the skewed omega-6 to omega-3 ratio found in seed oils, suggesting that an imbalance in these essential fatty acids may promote inflammation and contribute to various chronic diseases. Many benefits come with consuming more omega 3 fats (this is important and you should be eating them) which improves the ratio of fats in our diets and reduces risk. 

Bottom Line: 

While it's true that consuming excessive amounts of omega-6 fatty acids relative to omega-3s may have adverse health effects, demonizing seed oils as inherently harmful oversimplifies the issue. Like most things in nutrition, context matters. While seed oils can be part of a healthy diet when consumed in moderation and as part of a balanced omega-6 to omega-3 ratio, relying solely on them while neglecting other sources of healthy fats may pose risks.

Furthermore, not all seed oils are created equal. Cold-pressed, unrefined versions retain more of their natural nutrients and antioxidants, offering potential health benefits over their highly processed counterparts. Opting for organic and non-GMO varieties can also mitigate concerns related to pesticide residues and genetic modification.