Are seed oils bad for you? Learn what seed oils are, why they're controversial, and discover healthier alternatives.
Key Takeaways:
Seed oils are everywhere. They are used to cook french fries, bake cookies, and even make salad dressings. You’ll find them in many snacks and fast food. Because seed oils are cheap and easy to produce, food companies use them a lot.
However, some people worry that seed oils might not be good for your health. In this article, we’ll explain what seed oils are, why they are used so often, and what makes them a possible health concern. We’ll also look at better oil choices.
Seed oils are oils made from the seeds of plants. These oils are often used for cooking and making processed foods. Common seed oils found in modern foods include:
To make seed oils, the seeds are first crushed to get the oil out. Then, chemicals like hexane are used to help pull out even more oil. After that, the oil is heated to very high temperatures to clean it, remove colors, and take away strong smells. This process is called refining. It helps make the oil look clear, taste neutral, and last longer in stores.
Seed oils only became popular in the 1900s, when machines made it easier and cheaper to produce large amounts of oil from seeds. Today, seed oils are used in many processed and fast foods because they are inexpensive.
Seed oils are not always bad. In small amounts, they can be part of a healthy diet. Some seed oils even have nutrients like vitamin E and omega-3, which have many benefits. However, eating too much seed oil can be harmful. The problem is that seed oils are used in so many processed foods, so people often eat more than they realize.
Here are some reasons why eating a lot of seed oils may not be good for your health:
Most seed oils are not made by simply pressing the seeds, like olive oil or coconut oil. Instead, they go through many chemical steps to get the oil out and make it ready for cooking. This is called refining ❶.
First, the seeds are crushed to squeeze out the oil. To collect more oil, factories use a chemical called hexane. Hexane is commonly used in making seed oils, but it’s also used in making products like glue, paint thinners, and cleaning agents.
Next, the oil is heated to very high temperatures. This helps clean the oil, remove bad smells, and get rid of unwanted colors. However, heating the oil this much can also change the natural fats in the oil.
After heating, the oil goes through bleaching and deodorizing. Bleaching makes the oil look clear, while deodorizing removes strong smells. These steps help the oil look clean and taste neutral, but they can also strip away some of the oil’s natural nutrients and beneficial compounds.
Polyunsaturated fatty acids (PUFAs) are essential fats that our bodies cannot produce on their own, which makes them necessary in our diet. Omega-3 and omega-6 fatty acids are the two primary types of polyunsaturated fats. Although both are vital, maintaining a proper balance between them is important ❷.
However, modern diets often contain an overabundance of omega-6 fatty acids, especially due to the high consumption of seed oils like soybean, corn, and sunflower oil. This imbalance may contribute to chronic inflammation, which is associated with various health issues.
Some studies suggest that excessive intake of omega-6 PUFAs, without adequate omega-3s, may be linked to an increased risk of conditions such as heart disease, cancer, and diabetes ❸. Therefore, it's advisable to moderate the intake of omega-6-rich oils.
Another problem with seed oils is that they are more likely to go bad through a process called oxidation. Because seed oils are high in polyunsaturated fatty acids (PUFAs), they have many double bonds in their structure. These double bonds make the oils unstable when exposed to heat, light, or air.
When oxidation happens, it creates harmful substances called free radicals and oxidized fats, which can damage cells and lead to inflammation in the body.
The problem isn't just the seed oil itself, but the fact that it’s part of a larger pattern of poor eating habits. You’ll find seed oils in fried foods, packaged snacks, baked goods, margarine, and even salad dressings.
These foods are often high in added sugars, refined carbs, and unhealthy fats, which can lead to obesity, diabetes, and heart disease when eaten in excess.
According to the Centers for Disease Control and Prevention (CDC), highly processed foods make up more than 60% of the average American diet ❹. This overconsumption of processed foods loaded with seed oils is linked to rising rates of chronic health conditions.
Related: Your Complete Seed Oil-Free Grocery List
Rather than completely cutting out seed oils, moderation is the key. The real issue is that many processed foods, like chips, fast food, and store-bought baked goods, are packed with seed oils, often without us realizing it. A good rule of thumb is to eat these foods in moderation and focus on more whole, unprocessed options when possible.
If you do cook at home, you might consider switching to more natural oils like extra virgin olive oil for salad dressings, avocado oil for cooking, and algae oil for both.
Related: List of Seed Oils to Avoid for Better Health
When it comes to cooking and adding oils to your diet, you don’t have to rely on seed oils. Some healthier alternatives offer better nutritional profiles and stability. Let’s look at three options:
Thanks to its remarkable health benefits, algae oil is becoming a go-to cooking oil. Its high smoke point of 535°F allows it to withstand high-heat cooking like frying and sautéing without emitting harmful compounds.
Rich in omega-9 fatty acids — providing 13 grams per serving — this oil helps reduce inflammation and support a healthy heart.
In addition to its health benefits, algae oil has a light and neutral taste. Plus, producing algae oil creates 47% fewer carbon emissions than canola oil, and even less than other popular cooking oils like olive and avocado oil. It’s a sustainable choice for people who want to care for both their health and the environment.
Extra virgin olive oil has long been considered one of the healthiest oils you can use. It contains polyphenols, which are powerful antioxidants that can help protect your body from oxidative stress.
The effects of olive oil are linked to its antioxidants, especially phenolic and polyphenolic compounds. These substances help protect the body’s cells by fighting free radicals and harmful molecules that can damage cells and lead to diseases like cancer ❺.
Related: Is Olive Oil a Seed Oil?
Avocado oil is another fantastic alternative to seed oils. Similar to olive oil, avocado oil contains a high amount of heart-healthy monounsaturated fats. These fats help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
In addition to healthy fats, avocado oil is rich in vitamin E, a powerful antioxidant that helps protect your cells from damage and supports skin health.
Avocado oil also has a smoke point between 350-400°F, which makes it a good choice for medium-heat cooking.
Related: Avocado Oil Isn’t a Seed Oil — But There’s More to the Story
Seed oils are cheap and widely used, but their high omega-6 content, chemical processing, and tendency to oxidize raise valid health concerns when consumed in excess.
Luckily, there are better alternatives available, and algae oil from Algae Cooking Club is worth a try. By making this simple swap in your kitchen, you can reduce your intake of heavily processed seed oils without sacrificing taste, convenience, and health.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
