Tuesday Tip: Are Seed Oils Really Toxic?

Tuesday Tip: Are Seed Oils Really Toxic? 🌻

You may have seen social media wellness influencers decrying the evils of seed oils (canola, corn, cottonseed, grapeseed, rice bran, soybean, sunflower, and safflower oils), calling them inflammatory or toxic. But what does the actual evidence say?

The main argument is that seed oils are high in omega-6 fatty acids, which supposedly cause inflammation and chronic disease. It sounds scary, but it’s not that simple.

#1 What Omega-6s Actually Do
Omega-6 fats, like linoleic acid, are essential, our bodies need them for cell structure and function. Most people get about 6% of their calories from them, and research shows this intake is linked with lower risk of heart disease, not higher. When people replace saturated fats (like butter or coconut oil) with seed oils, LDL (“bad”) cholesterol tends to drop.

#2 The Inflammation Myth
Yes, linoleic acid can be metabolised into arachidonic acid, a compound involved in inflammation, but only a tiny fraction (0.3–0.6%) actually does. Large studies show no link between omega-6 intake and inflammation, heart disease, or cancer. Inflammation is a complex process driven by stress, sleep, illness, smoking, and environment, not by a drizzle of oil.

#3 Processing and ‘Toxins’
Seed oils are refined with a solvent called hexane. That sounds alarming, but residual amounts are negligible and far below safety limits. Refining actually makes oils more stable, less rancid, and more affordable.

#4 The Bigger Picture
Health isn’t just about one ingredient. Social media fearmongering about seed oils distracts from real issues such as limited access to fresh food, chronic stress, inequities in healthcare, and disordered eating habits which cause far more harm.

So, can you have seed oils?
Yes, they’re safe, evidence-based, and heart-healthy when used instead of saturated fats. So instead of cutting them out, focus on adding more omega-3s (salmon, flaxseed, walnuts) for balance.

Don’t let fear-based social media nutrition trends dictate your diet. Eat a variety of foods, that you enjoy, and remember balance always wins.

Happy Tuesday 🤗xx