Seed oils have been a part of the human diet for quite some time, but their presence has dramatically increased in recent years. Food companies have started adding them to nearly every packaged product, while often vilifying the healthy options such as butter, tallow, and ghee. Today you will find seed oils in almost all packaged and processed foods that we consume and would find at Australian supermarkets. While these oils have been touted as a healthier alternative to saturated fats, such as butter or lard, there’s growing concern about the health effects of consuming them.

What Are Seed Oils?

Seed oils are extracted from the seeds of various plants and are rich in polyunsaturated fats (PUFAs), particularly omega-6 fatty acids. Some examples of seed oils include:

Soybean oil
Sunflower oil
Corn oil
Cottonseed oil

These oils have become even more popular because they are cheap, versatile, and have a high smoke point, which makes them ideal for cooking and frying. Or so we thought.

The main reasons I chose to avoid seed oils is:

1. High Omega-6 Fatty Acids and Chronic Inflammation

Seed oils are rich in omega-6 fatty acids, which are essential for our health in moderate amounts. However, in the modern Western diet, omega-6 fatty acids are consumed in excess, especially when we eat large amounts of seed oils.

Here’s the problem: omega-6 fatty acids are pro-inflammatory. While inflammation is a natural part of the immune response, chronic inflammation is a driving factor in many serious health conditions, such as:

Heart disease
Obesity
Diabetes
Cancer

2. Oxidation and the Creation of Harmful Compounds

One of the biggest concerns with seed oils is how they react when exposed to heat, light, and air. Polyunsaturated fats in seed oils are prone to oxidation, a process that produces harmful free radicals and other toxic byproducts. These compounds can damage your cells, tissues, and DNA, leading to long-term health issues.

3. The Hidden Danger of Trans Fats

Though trans fats are mostly associated with partially hydrogenated oils, some hydrogenation can also occur in refined seed oils. Trans fats are artificial fats created during food processing, and they have been shown to have negative effects on cardiovascular health.

4. The Omega-6/Omega-3 Imbalance

Our ancestors consumed a more balanced ratio of omega-6 to omega-3 fatty acids, but modern diets are heavily skewed toward omega-6s, mainly due to the prevalence of seed oils in processed foods. This imbalance can lead to a pro-inflammatory state in the body, which is a key factor in chronic diseases.

5. Seed Oils and Chronic Diseases

Numerous studies have shown a strong connection between high omega-6 intake and several chronic diseases, including cardiovascular disease, obesity, and even cancer.

Heart Disease: Research indicates that excessive omega-6 intake contributes to atherosclerosis, a major risk factor for heart disease.
Obesity and Metabolic Syndrome: A high intake of omega-6-rich oils can promote insulin resistance and contribute to weight gain, both of which increase the risk of type 2 diabetes and obesity.
Cancer: Studies have shown that the pro-inflammatory effects of omega-6 fatty acids may encourage the development of certain types of cancer, such as breast cancer.

Conclusion: Should You Avoid Seed Oils?

The evidence seems clear to me, which is why I made the decision to remove seed oils from my diet as much as possible. In upcoming posts, I'll share how challenging this process was and reveal some surprising foods that contain seed oils. The key takeaway is to limit your intake wherever you can. By eliminating seed oils, you'll likely cut out other processed foods high in sugar and unhealthy additives, ultimately promoting a healthier diet overall.

Why are seed oils bad for you?

How to avoid consuming seed oils