What’s the Deal with Seed Oils? Experts Explain

In recent years, we’ve heard a lot of buzz about seed oils and why some people think we should avoid them. For generations, we’ve cooked with what many influencers call “The Hateful Eight,” and now we’re questioning the impact on our health. Are canola oil, corn oil, cottonseed oil, soybean oil, sunflower oil, safflower oil, grapeseed oil, and rice bran oils really the devil? Or, can we rely on the old adage that “everything in moderation” is OK? Let’s see what the experts have to say.

One of the biggest concerns some people have with seed oils is their potential to cause inflammation. Many believe that omega-3 fatty acids cause inflammation, but that's not really the case.

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“The omega-3s seem to be a little more anti-inflammatory than the omega-6s,” Christopher Gardner, PhD, the director of nutrition studies at the Stanford Prevention Research Center, says. “But somehow, this has been flipped into saying the omega-6s are pro-inflammatory. That isn’t the case. Just because research suggests that omega-3s have stronger anti-inflammatory effects doesn’t mean omega-6s are harmful.”

So where did this all come from? The dislike for seed oils likely stems from their use in fast-food restaurants. Because oils like canola and soybean are less expensive and give good flavor, restaurants use them. Of course, we know that consuming a large amount of fast food, fried food, and processed food isn’t good for us, and if people are consuming a significant amount of seed oils in this way, they’ll likely be less healthy than those who don’t.

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“We know that ultra-processed foods generally are not good for your health. They are usually high in sodium or salt, added sugars, unhealthy fats, and additives,” Matti Marklund, PhD, MSE, an assistant professor in International Health, explains. “That's why it's bad for you, not the inclusion of seed oils.”

Should we toss all our seed oils and start over? The experts don’t think so. Instead, incorporate seed oils as part of a balanced diet. There’s nothing wrong with treating yourself from time to time. Focusing on whole foods, fruit, vegetables, and lean protein will lead to a healthier life in the long run.