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Founder of the platform, with more than 11 years of experience in marketing within the oils and fats industry.
Seed oils have seen increased interest in recent years. According to a November 2024 International Food Information Council (IFIC) survey, 3 out of 4 Americans are familiar with the term “seed oils.”
Social media is full of information claiming that seed oils are “toxic” or contribute to multiple chronic diseases. But are these claims true? Are seed oils really harmful? Should they be avoided altogether?
The answer is not as simple as promoted by some influencers, so here is a comprehensive analysis of its nature, benefits and health risks.
Seed oils are vegetable oils extracted from plant seeds, not nuts (such as peanut oil) or fruit pulp (such as olive oil).
Opponents of these oils call them the “hated eight”. They include:
These oils are frequently used in cooking, especially because of their high degree of combustion, making them suitable for frying, roasting and baking.
It is also used in salads and many processed foods.
Seed oils are rich in polyunsaturated fatty acids (PUFAs), especially omega-6 acids.
Essential fatty acids such as omega-3 and omega-6 are not produced by the body and must be obtained from food. It plays a role in cellular membrane function, regulation of inflammation, and blood clotting.
According to the American Heart Association, omega-6 acids can reduce the risk of heart disease.
A study involving more than 68,000 people found an association between higher omega-6 levels and a lower risk of heart attacks and strokes.
A systematic review in 2025 of a number of studies showed improvements in blood fat levels and sugar control in patients with diabetes and dyslipidemia when using seed oils.
Seed oils are often extracted using hexane, a solvent. Some critics claim that traces of hexane remain in the oil and may be toxic.
But a 2017 study found that hexane effects in commercially sold seed oils were below the limits allowed by the EU and therefore posed no real risk.
Seed oils are said to cause inflammation because they are rich in linoleic acid (omega-6), which can turn into arachidonic acid that causes inflammation.
But multiple researches, including a systematic review of 30 studies in 2017, found no relationship between linoleic acid consumption and increased markers of inflammation.
The Western diet is very high in omega-6 compared to omega-3 (16:1 ratio).
Although the body needs both, increasing omega-6 may reduce the body's benefit from omega-3, increasing the risk of inflammation.
A study from 2024 in Britain linked a high percentage of omega-6 and omega-3 to an increased risk of death from heart disease and cancer.
A systematic study from the World Health Organization in 2022 found that:
Conclusion: the effect is twofold, and a full understanding still needs further studies.
Although seed oils have been criticized for their role in obesity, the biggest problem lies in the ultra-processed foods they contain.
These foods are often high in calories and low in nutritional value. They contain added sugars, fats, colorants and preservatives. They include:
These foods account for more than 50% of the calorie intake of American adults and have been linked to obesity, heart disease, type 2 diabetes, and mental health disorders.
The real cause of weight gain is not the seed oils themselves, but The surrounding food environment.
Yes, like:
However, replacing seed oils with animal fats (such as ghee and butter) may cause greater harm. For example, a study in 2025 found that eating butter frequently increases the risk of death by 15%.
The short answer is: not.
There is no strong scientific evidence to justify total exclusion. Rather, it is recommended to moderate and reduce the consumption of ultra-processed foods, and focus on whole, unprocessed foods.
It is also recommended to increase omega-3 intake from sources such as:
Source: aol.
