In this episode, I’m breaking down one of the most polarizing topics in wellness right now: seed oils. Are they toxic? Are they inflammatory? Are they the reason chronic disease rates are climbing? Or is this whole thing overblown? I’m walking through all of it, including the main arguments against them, what the research says about each one, and more. Plus, I’m sharing what I cook with in my own kitchen. If you’ve been confused or stressed about these oils, this ep is for you.
If you’ve been on the internet at all in the past 2-3 years, you’ve probably encountered the seed oil debate. Someone in your feed has told you to avoid anything with canola oil. Someone else has told you to stop panicking. And then you’re standing in the grocery store aisle, wondering if you should skip the chips with safflower oil or not.
I get it. This topic comes up constantly in my coaching calls, and the confusion is understandable. The conversation around seed oils has gotten very loud and very political. And I think a lot of people are making decisions from a place of fear rather than information. So let’s fix that.
What are seed oils?
Seed oils are cooking oils extracted from the seeds of plants. The 8 that get the most attention online—sometimes called the “Hateful 8”— are the following:
Canola
Corn
Cottonseed
Soybean
Sunflower
Safflower
Grapeseed
Rice bran oil
They’re widely used because they’re cheap, have a neutral taste, and hold up well at high cooking temps. From a food manufacturing perspective, they’re incredibly versatile. Hence why they’re in most things that come in a box or a bag. If you’ve ever looked at an ingredient list and seen “soybean oil” or “sunflower oil,” that’s a seed oil.
The 3 Arguments Against Seed Oils
In the episode, I walk through the 3 main arguments you hear against seed oils and break down what the science supports (and doesn’t).
1. Inflammation
The first argument is that seed oils are high in omega-6 fatty acids (yes, true), which cause inflammation (not entirely true). This is the most common claim. For context, omega-6s are essential fatty acids. Meaning, our body needs them but we can’t produce them on our own. We need to get them from food. But research from Johns Hopkins found that people with the highest levels of linoleic acid (the primary omega-6 in seed oils) had a 35% lower risk of developing type 2 diabetes. And a 2017 meta-analysis of randomized controlled trials found that increased linoleic acid intake had no significant effect on inflammatory markers.
2. The omega-6 to omega-3s ratio
The second argument is about the omega-6 to omega-3 ratio being dangerously off. While it’s true that modern diets tend to include more omega-6 than omega-3, the research consistently suggests that the solution isn’t to cut omega-6. It’s to eat more omega-3-rich foods like fatty fish (sardines, salmon, etc.), walnuts, hemp seeds, and flaxseed.
3. Oxidation
The third argument—that seed oils produce harmful compounds when heated—is the one I think has the most nuance. High-heat cooking does cause oxidation in oils, and oxidation isn’t improving anyone’s longevity. But context matters enormously. The research focuses on deep frying at extreme temperatures with reused oil (not roasted veggies roasted in safflower oil at a restaurant). When possible, use avocado oil for higher-heat cooking! This is a smart, evidence-based choice.
The Real Issue No One Talks About
Here’s the part I really want you to hear: the issue isn’t the oil. It’s what the oil is in. Seed oils show up most heavily in ultra-processed foods—foods that are also loaded with added sugar, refined carbs, sodium, and sometimes, artificial ingredients. When studies associate seed oil consumption with poor health outcomes, it’s nearly impossible to isolate the oil from the dietary pattern it’s part of. The foundation of your diet matters infinitely more than any single ingredient.
What I Use In My Own Kitchen
For most cooking, my go-to is extra virgin olive oil (for sauteeing, salad dressings, marinades, etc.). I use avocado oil for all things roasting. And I love ghee for scrambling eggs, toast, or starting the base of a soup. For baking, Kerrygold butter is a house faave! And I don’t stress about seed oils when we’re eating out.
When it comes to snacks for me (or my kids), I mainly opt for chips, crackers, popcorn, cookies, etc., without seed oils. But I don’t buy a ton of those things as they mainly snack on fruit with peanut butter or almond butter, smoothies, string cheese, chopped carrots/cucumber, GoMacro bars, yogurt, or meat sticks.
I talk about alllllll of this in much more detail in the episode—including my thoughts on beef tallow. ;)
The Strong(er) Body Blueprint
Lastly, if you’re working on building a stronger nutrition foundation—getting enough protein, eating to support your workouts, or navigating body recomp after having kids—my 56-page guide, The Strong(er) Body Blueprint, is the framework you need.
As a subscriber, you’re getting the discounted price; no code needed! Grab your guide here.
