If you’ve been on TikTok or listened to certain wellness podcasts lately, you’ve probably heard people dragging seed oils like they’re the villain in every health story.
But is it hype… or is there truth to the panic?
Let’s clear things up.
🥜 First, what are seed oils?
Seed oils are vegetable oils extracted from seeds — examples include:
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Sunflower oil
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Soybean oil
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Canola (rapeseed) oil
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Corn oil
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Grapeseed oil
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Safflower oil
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Cottonseed oil
They’re used in everything from salad dressings and hummus to crisps, granola bars, and fried foods. They’re popular because they’re cheap, neutral in flavour, and shelf-stable.
🧪 The concern: Omega-6 overload & inflammation
Seed oils are high in omega-6 fatty acids, which aren’t “bad” — your body needs them for brain function, hormone production, and cell health.
But in excess (especially without enough omega-3s to balance them out), omega-6s can potentially promote chronic inflammation — which has been linked to issues like heart disease, joint pain, and mood disorders.
The real issue?
Modern diets are super skewed, often containing 10–20x more omega-6s than omega-3s. That imbalance is what may drive problems — not the oils themselves.
🔥 Also: It’s not just the oil, it’s the processing
The way some seed oils are extracted (with high heat and solvents) can cause them to oxidise, leading to unstable compounds that may be harmful in large amounts.
Plus, when these oils are used for deep frying, they can break down further and create inflammatory by-products.
💡 So… should you avoid seed oils?
You don’t need to fear them — but you can be mindful.
Here’s a simple approach:
✅ Do:
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Focus on whole food sources of healthy fats — olive oil, avocado, nuts, seeds, oily fish
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Cook with extra virgin olive oil or cold-pressed oils when possible
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Read labels and limit ultra-processed foods high in refined oils
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Increase omega-3 intake (think: flax, chia, walnuts, salmon)
🚫 Don’t:
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Obsessively cut out all seed oils — that’s not realistic (or necessary)
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Fear a little sunflower oil in your hummus or a drizzle of sesame oil on your stir-fry
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Assume all seed oils are toxic — it’s more about how much and how often
Seed oils aren’t the devil — but they’re also not a superfood.
The key is balance. Reduce highly processed, fried, or ultra-refined foods and focus on getting a good mix of omega-3 and omega-6 fats from quality sources.
Wellness isn’t about extremes — it’s about realistic, informed choices that support your body long-term.
