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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

Tuesday Tip: Ultra-Processed Foods 🍟

With all the social media attention around Joe Wicks and ultra processed foods it’s worth looking at the actual research. You’ve probably heard that ultra-processed foods (UPFs) are toxic but let’s look at what the evidence actually says. Yes higher UPF intake is linked with greater risk of heart disease and metabolic problems etc but why?

The reasons are not as dramatic as social media makes it sound and it’s all about quantity and context.

#1 Energy balance

UPFs are easy to overeat because they’re tastier, quicker to eat, calorie dense and often lower in fibre and protein. One study showed people given UPF-based diets ate around 500 extra calories per day

compared to those eating minimally processed meals. So they’re very easy to overconsume.

#2 Diet quality

When you eat more UPFs, you naturally eat fewer whole foods. That means less fibre, fewer vitamins and minerals, and less protein from real food sources. Over time, that shift alone can explain a lot of the health differences seen in studies. It’s not that one snack bar causes disease, it’s that a diet built mostly on them means you eat less of the good stuff your body needs.

#3 Direct impact of Additives

This is the part that gets the most online attention and yet it’s probably the least important. While some research suggests certain additives might affect gut bacteria or inflammation, these effects are small, short-lived, and not shown to cause disease in humans.

The main reason UPFs are harmful isn’t because they’re toxic

or unnatural. It’s because they make it easier to eat too much and to eat fewer nutritious foods. Being overweight is biggest predictor of heart and metabolic disease, depression and early death. Over consuming anything can lead to that and UPFs make it easier to do that. The science here isn’t new.

So don’t panic, don’t stress about removing all UPF’s from your diet. Eat mostly whole foods, enjoy treats in moderation, and don’t fall for fear-based nutrition trends.

A balanced, evidence-based approach isn’t very social media worth, but it’s the truth

Happy Tuesday 🤗xx

Tuesday Tip: True hunger vs boredom 🍽️

I’m sure you’ve found yourself walking to the fridge for a snack even though you only had lunch 30 mins ago? Or having a few biscuits with your cuppa despite already having eaten? You feel like you’re hungry but you’re actually just bored. Separating boredom hunger and real hunger is important if you want to try to reduce your calorie intake and lose weight.

How do you tell the difference?

True hunger tends to build gradually. You may notice a rumbling stomach low energy, or struggling to focus. That’s your body asking for fuel. In contrast boredom hunger often hits suddenly out of nowhere. It’s usually emotional – from stress, procrastination, or simply seeing snacks nearby. It’s less about your body’s needs and more about your brain looking for a quick hit of comfort. If you respond to boredom hunger every time it hits you’ll quickly find you’re adding hundreds of extra calories. That will really hinder progress.

So how are you actually check if the hunger is real or just boredom?

⁃ check when you last ate. If you ate a proper meal 1-2 hrs ago then you’re probably not truly hungry.

⁃ Consider why you’re looking for food – are you stressed? Tired? Avoiding work? Upset? Food may just be filling that emotional need.

⁃ Are you hydrated? Thirst often presents as hunger so have some water first to see if that helps.

⁃ If after all that you’re still hungry just pause for 10 mins. If the urge disappears it wasn’t real hunger.

When you are truly hungry then eat. Restricting yourself when you genuinely need food is never a good plan, it will only backfire later. The key is fuelling yourself with meals that are balanced, satisfying, and nourishing and not cutting out foods.

You don’t have to avoid food or rely on willpower forever. The goal is awareness. The more you can spot boredom hunger in the moment, the more freedom you gain to eat in ways that actually support you.

Learning to separate the two isn’t about being perfect, it’s about improving your own self awareness and choosing intentionally. That’s how you stop food from controlling you and start eating in a way that feels good long-term.

Happy Tuesday 🤗xx