Are seed oils healthy? That depends on who you ask.
If you ask someone in a multi-million dollar industry with a lot of money to lose, you’d probably hear whatever they thought would keep the dollars rolling in — whether the claims are true or not.
The global consumption of seed oil has increased nearly 1.5 times since 2013. Research suggests worldwide consumption will reach 213.08 million metric tons in 2023, which is an increase of approximately 2% from last year.
And as more seed oil slides onto the shelf, more people show up on my operating table.
Getting clear information about seed oils and heart health is harder than it should be. Some sources encourage regular consumption as a part of a well-rounded diet. Others cite confusing or misleading research without backing up their claims.
I believe you deserve to see the research for yourself and come to your own conclusions.
Let’s get started.
What are seed oils?
Seed oils are exactly what they sound like: oils made from seeds. These were mostly used as mechanical lubricants until the 20th century, when the first product for human consumption (Crisco) hit the market in 1911.
Today, seed oils are a cornerstone of the standard American diet. The most common are referred to as ‘the Hateful Eight’:
- Canola oil
- Corn oil
- Cottonseed oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Rice bran oil
There are a few things you should know about the chemical structure of seed oils.
For one thing, they contain a large amount of polyunsaturated fat, or PUFA. This is in contrast to more traditional oils, which are a higher source of saturated fats.
Seed oils also contain a large amount of omega-6, which is an essential oil. Unfortunately, it’s extremely prevalent in the American diet, so most people already consume too much of it – which can cause inflammation. Oils that were once commonplace in our diets contain higher levels of omega-3 (like fish oil, for example).
It’s these two differences that link poor metabolic health to the regular consumption of seed oils.
How do seed oils affect your heart?
Modern seed oil production has reached its 100-year anniversary — but research surrounding its dubious nature has doubled over the past few years. Despite claims of being a dietary alternative and a ‘heart-healthy’ solution for Americans, an increasing body of research continues to cast these claims into doubt.
There’s an overwhelming amount of evidence linking seed oil to heart disease:
- Individuals who replace saturated fats with polyunsaturated fats in seed oils have a higher risk of coronary heart disease.
- Diets high in omega-6 are associated with inflammation, which is a precursor to obesity and chronic disease.
- Seed oils contain trans fats, which are deleterious to human health and associated with heart disease.
- Hydrogenated oils contain an even higher amount of trans fat, building up your LDL levels and harming soft tissue.
- Seed oils contain very low levels of micronutrients like minerals and antioxidants, which are readily available in other fat sources like olive oil and butter.
The most serious aspect of the seed oil problem is its universal presence. Dozens of products sold to us as ‘healthy’ hide an enormous amount of seed oil, which builds up over time and affects our health and wellness.
For example, you may not even think to look for seed or vegetable oils in:
- Coffee creamer
- Pre-made hummus
- Microwave popcorn
Nevertheless, these are some of the most seed oil-ridden substances in the grocery store.
Unless you make a point of avoiding seed oils in your diet, they’ll likely find a way into your home. This means avoiding fast food restaurants, resisting processed foods, and outfitting your cooking space with seed oil alternatives.
Healthy oil alternatives to consider
If you want to stay off my operating table, you need to cut seed oils out of your diet. But in a country where unhealthy oils sit on every shelf and menu, it can be tough to phase them out completely.
Thankfully, you have a few options for healthy oil alternatives:
- Olive oil is a decent seed oil alternative if you like to make salad dressings at home. But a word of caution — many olive oils are not 100% pure, and instead cut with cheaper seed oils to boost profit margins. You can check out the North American Olive Oil Association to find brands with verified pure olive oil.
- Avocado oil is a lighter oil with many cooking applications. It’s often used in homemade mayonnaise thanks to its inoffensive taste, although you can use it to replace seed oils in other ways.
- Coconut oil is a unique alternative, especially since it can be used as both a solid and liquid oil. Still, it’s important to verify product purity and select trustworthy brands.
There are also several healthy alternatives in solid form:
- Butter is an excellent dairy fat and far less processed than oil. However, if you are lactose intolerant or sensitive to dairy, you may want to use ghee instead.
- Ghee, or clarified butter, is also solid at room temperature. You can make your own at home using sticks of butter, or purchase a jar from a reputable brand.
- Animal fats are extremely beneficial to the human body, and an important part of ‘nose-to-tail’ eating for those on the carnivore diet. There are several different types, including tallow (ruminant fat), lard (pork fat), and schmaltz (chicken fat). If you don’t render these fats at home, you can purchase from brands with accredited purity.
There are lots of seed oil alternatives on the market, and many of them are readily available in the average grocery store. That said, migrating away from conventional oils may take time, especially if you’re in the early stages of your metabolic health journey. Make wise choices, check your nutrition labels, and importantly, surround yourself with a community of others. If you reframe your health as a journey rather than a destination, you’re more likely to stay the course.
If you’re looking to find a community of like-minded people to join, my metabolic coaching membership programs are available at any time. Whether you want support along your journey or just need to clarify a few points, I’d be happy to chat with you in my monthly Q&A and get you the information you need.