It’s been a debate in the health world for years now:
Are seed oils actually bad for you, or are they just misunderstood?
Some say they’re inflammatory and contribute to modern diseases like heart disease, obesity, and even cognitive decline.
Others claim they’re “heart-healthy,” because they help lower cholesterol
So what’s the truth? Let’s break it down.
First of all what are seed oils, anyway?
Seed oils are extracted from (you guessed it) seeds. Think canola, soybean, corn, cottonseed, sunflower, safflower, grapeseed, and rice bran oil.
These are often labeled “vegetable oils,” but they don’t come from vegetables at all.
They’re everywhere:
- Packaged snack
- Restaurant fryers
- “Healthy” salad dressings
- Home kitchens
They’re cheap to produce, have long shelf lives, and can handle high heat. That’s why food companies love them.
The problem starts with how they’re made
To get oil out of a tiny seed, manufacturers use:
- High heat
- High pressure
- Chemical solvents like hexane (a petroleum byproduct)
That process strips nutrients and can damage the fats inside, producing oxidized byproducts that may trigger inflammation in your body.
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It’s not just the oil, it’s the fatty acid imbalance
Seed oils are very high in omega-6 fats.
While omega-6s aren’t inherently bad, they need to stay in balance with omega-3s (like the ones in fish, chia seeds, and walnuts).
When omega-6s dominate, which they often do in modern diets, they can push your body toward chronic low-grade inflammation. And that’s been linked to:
- Heart disease
- Diabetes
- Obesity
- Depression
- Joint pain
- Cognitive decline
Our ancestors had roughly a 1:1 to 4:1 omega-6 to omega-3 ratio. Today? It’s closer to 20:1 or higher for many people.
That’s a massive change, and one worth paying attention to.
So… are seed oils inherently dangerous?
Not necessarily. But here’s what we do know:
- We’re eating way too much of them.
Between 1909 and 1999, linoleic acid intake rose over 1,000%, mostly from soybean and corn oil. - They’re hiding in processed foods.
Even if you never cook with them at home, you’re likely consuming them in chips, crackers, frozen meals, sauces, and takeout. - They break down under heat.
When seed oils are used for frying, they can create aldehydes and oxidized fats, which may damage cells and contribute to disease (especially in animal studies).
So why do health organizations say they’re “heart-healthy”
Groups like the AHA and WHO still recommend them, mainly because replacing saturated fat with polyunsaturated fats (like those in seed oils) can lower LDL cholesterol.
But here’s a better idea:
- Swap in monounsaturated fats like olive oil and avocado oil
- Use saturated fats like coconut oil or ghee for high-heat cooking
- Focus on whole foods, not ultra-processed ones full of hidden oils
You’ll still get the cholesterol benefits, without the questionable byproducts or omega-6 overload.
My personal take
I avoid seed oils whenever possible.
Not because it’s trendy. But because it’s simple, logical, and evidence-informed.
For high-heat cooking: Avocado oil, coconut oil, or ghee
For raw use: Extra virgin olive oil or walnut oil
If you do nothing else, just cut back on ultra-processed foods. That move alone will massively reduce your seed oil intake, and improve your omega balance.
Stay healthy,
Jorian
Protocol.
PS – If you missed the last email. you can read it here: Microplastics are Destroying your health (How to Detox)