Author
Leah Gibson
Seed oils have become the internet’s favorite scapegoat. What’s the truth behind all the seed oil hate? Let’s cut through the noise and answer the most common questions using real science, not viral takes.
Seed oils are exactly what they sound like: oils extracted from the seeds of plants like soybeans, canola, sunflowers, safflowers, cottonseed, grapeseed, and rice bran. They’re used in everything from salad dressings to deep fryers because they’re neutral in flavor, versatile in the kitchen, and widely available. Most seed oils are high in unsaturated fats, especially omega-6 fatty acids like linoleic acid. These are considered “essential” fats because your body can’t make them on its own. They’re also naturally low in saturated fats, which have been linked to heart disease when consumed in excess.
The backlash against seed oils didn’t start with science It started with vibes.
The conspiracy hinges on cherry-picked science and a lot of fear-mongering. Meanwhile, extensive research consistently shows that seed oils are safe, beneficial, and a valuable part of a balanced diet. They’re rich in heart-healthy polyunsaturated fats (PUFAs), and when used to replace saturated fats, they can help reduce inflammation and lower the risk of chronic disease.
It depends on the concern. Let’s look at the biggest ones.
Seed oils don’t fuel chronic inflammation when consumed in normal dietary amounts.
This is one of the most repeated claims online. The logic goes like this: omega-6 fats can turn into molecules in the body that contribute to inflammation, and seed oils are high in omega-6. Therefore, seed oils must = inflammation.
Sounds convincing, but it oversimplifies how the body works. In real life, studies show that eating linoleic acid (the main fat in seed oils) doesn’t raise inflammation markers in healthy people. Some research even suggests it reduces them. The body uses omega-6s in a variety of ways, many of which are beneficial.
It’s true that many seed oils are refined, sometimes using solvents like hexane. But:
Refining makes seed oils shelf-stable and safe. Yes, some use solvents like hexane, but the residue is negligible, well below safety thresholds set by global regulators. Most oils are also bleached, deodorized, and filtered to remove impurities. If you’re still uneasy, cold-pressed and expeller-pressed versions are widely available.
During a high-heat step called deodorization, very small amounts of trans fats (called heat-formed trans fats) can develop. But we’re talking about levels less than 2%, which is drastically lower than the partially hydrogenated oils that were banned in recent years. These levels are considered safe and still fall under the “zero grams trans fat” labeling rule.
No. Actually, the evidence says the opposite:
This one might feel true because seed oils are used in a lot of fast food and ulta-processed snacks. But that doesn’t make the oil itself harmful. Blaming seed oils for diabetes, obesity, or heart disease is like blaming whole wheat for the cupcake aisle.
They can be. Like most things in nutrition, it depends on the bigger picture. If you’re eating a balanced diet, cooking meals at home, and mixing in a variety of fat sources, seed oils can be a helpful and healthy option.
Here’s what they bring to the table:
They’re not magic, but they’re certainly not poison.
The internet loves a villain, and seed oils happened to be in the wrong place at the wrong time. But fear-driven nutrition advice isn’t the same as science.
Seed oils are not toxic. They’re not inflammatory. They’re not the reason for modern chronic disease. When used with intention, they’re simply another useful tool in a well-stocked kitchen.
So go ahead, cook with confidence, not controversy.
References
Health Implications of Linoleic Acid and Seed Oil Intake (by Nutrition Today)
Potential Public Health Risks of Avoiding Seed Oils
Soy Nutrition Institute Global seed oil information page
Unpacking the Science of Seed Oils
You Should Continue Adding Seed Oil Into Your Diet. Here’s Why
Seed Oils and Health: Examining and Evaluating the Evidence