Seed Oils: Why You Should Pay Attention
Seed oils have taken over the modern Western diet, and not in a good way. They're cheap, easy to cook with, and show up in almost every processed food. But the more we’ve used them, the more clear it’s become: they’re not great for our health.
What Are Seed Oils?
Seed oils (also called vegetable oils) come from the seeds of plants like soy, corn, canola, sunflower, cottonseed, and safflower. You’ll find them in:
- Fried foods
- Packaged snacks
- Salad dressings
- Margarine
- Even plant-based milks
Why Seed Oils Are a Problem
These oils are loaded with omega-6 fatty acids. Omega-6s aren’t bad on their own, we actually need them, but the problem is balance. Most people get way too many omega-6s and not enough omega-3s, which throws off the body’s inflammatory response. Ideally, the ratio of omega-6 to omega-3 should be around 2:1, but in the typical Western diet, it can climb as high as 20:1 or even 30:1 in some cases.
This can lead to:
- Chronic inflammation: Tied to heart disease, autoimmune issues, arthritis, and more.
- Heart problems: High omega-6 intake may raise LDL (“bad”) cholesterol.
- Weight gain: They’re calorie-dense and easy to overconsume, especially hidden in processed foods.
- Blood sugar issues: Some studies suggest they play a role in insulin resistance and type 2 diabetes.
- Mental health concerns: Imbalances in omega-6 to omega-3 are linked to mood disorders like depression and anxiety.
According to MySuperheroFoods.com, the average American gets about 700 calories a day just from seed oils. That’s wild. These calories sneak in through restaurant meals, snack foods, frozen items, and anything ultra-processed.
Over a week? That’s nearly 5,000 calories, just from oil. No wonder rates of metabolic issues and inflammation are rising.
How to Cut Back
You don’t have to eliminate all oils overnight, but being more intentional helps. Try this:
- Cook at home more: Use extra virgin olive oil, avocado oil, or coconut oil in moderation. Skip the seed oils.
- Read ingredient labels: Watch for soybean, corn, cottonseed, or canola oil.
- Cut processed foods: These are the biggest sources of hidden seed oils.
- Eat more whole foods: Think lean proteins, fruits, veggies, nuts, seeds, and whole grains.
- Ask when eating out: Don’t be afraid to ask what oil they use. Some places will swap it out if you ask.
- Boost your omega-3s: Add in foods like wild-caught salmon, sardines, flaxseed, chia, and walnuts.
Seed oils are a big part of why inflammation, blood sugar issues, and weight gain are so common. But once you know what to look for, it’s a lot easier to avoid them. Swap them out, cut back on processed stuff, and focus on better fats. Your body will thank you.
