Seed Oils: Should We Be Worried or Just Paying More Attention?
Fear of vegetable and seed oils is everywhere. Here's what you need to know.
Happy Tuesday, health heroes, and welcome to October!
When did you last look at the ingredients in your favorite snack (or Halloween candy - oh no, sugar season is about to begin!)? Or asked what oil your favorite restaurant uses?
Seed oils have been popping up in conversations everywhere, but for most of us, it’s not something we think twice about. A generation ago, we might not have thought about it at all! But times are changing, and so are the oils we cook with.
Seed oils have become the health topic trend of the day, and I’m here to uncover the truth down to the kernel.
There are many angles to this discussion – but today, I’ll focus on the nutritional aspect of seed oils and how they are processed. I am sharing my opinion in this article so you can look past it and form your own, should you choose.
Let’s dig in!
The Nutritional Side of Seed Oils
Most seed oils, like canola, sunflower, and soybean oil, are rich in Omega-6 fatty acids but low in Omega-3s.
Here’s why that matters: The typical American diet is heavy in Omega-6s, found in many processed and fried foods. Meanwhile, Omega-3s (the kind we get from things like fish and flaxseeds) are essential for heart and brain health but are often missing.
We need both but in balance. For many, this imbalance might mean missing out on the benefits of Omega-3s. The main health concern about eating too many omega-6 fatty acids is inflammation, which is a huge concern for our health and underlies most of our chronic diseases today, including coronary heart disease.
This wasn’t the case a couple of generations ago. Back then, diets were different. Our grandparents cooked with lard, animal fats, butter, and even tallow, a rendered fat typically derived from beef or mutton (sheep) fat. It’s created by slowly cooking down the fat to separate impurities, leaving behind a clean, solidified fat.
Tallow has been used for centuries in cooking, soap-making, and even candle-making. Fats like these didn’t mess with the Omega-6 to Omega-3 ratio as much. But most of us today would be averse to using animal fats and tallow – we’ve been told that these are bad for our heart health.
🤔 Hmmm. So, are they as bad as seed oils?
Vegetable and seed oils weren’t really part of the scene until the early 20th century when mass production and industrialized farming made them more accessible and affordable. They were seen as a healthy, modern alternative, but now we’re learning more about the impacts they might have on our bodies. They aren’t as lovely as they first seemed. Convenient yes, but healthy? It depends.
How Are Seed Oils Processed?
Most of us don’t realize that seed oils often undergo a hefty amount of processing before they hit the shelves. Cold-pressed oils? Those are a rarity. The process often involves chemicals like hexane to extract the oil, followed by bleaching and deodorizing to clean it up for cooking. I don’t think either should touch my food - except maybe by way of bleached containers and utensils holding and mixing the food. If you’re thinking, “Wait, bleach in my food?”—you’re not alone. No one wants to mix their food with bleach or chemicals, but that’s the reality of mass production.
Back in the day, oils weren’t processed the same way. Butter, for example, was just… butter. People relied on natural fats, and their food often had fewer steps from farm to table. It’s worth considering the difference, but we don’t need to panic. We just need to ask some questions.
The Health Navigator Approach: Cooking With Intention
What if we adjusted our fat intake - not just quantity but type? The book Good Energy by Casey Means and Calley Means, a recent New York Times Bestseller, addresses this issue front and center. The authors recognize that omega-3 and omega-6 fats are needed in the body. But they give us hope that we can impact our cell membranes in as little as three days if we intentionally change the high concentrations of omega-6 fats from processed vegetable and seed oils and increase omega-3 fats. Food is medicine - including fat!
Here’s where the conversation gets fun. We don’t need to overreact and ditch everything in the pantry overnight.
We might need to add some things to the pantry – hello tallow! A health navigator approach is all about curiosity and balance, not fear or overreaction. Instead of taking an all-or-nothing approach, think of it as an opportunity to dial back on some seed oil consumption, pick cold-pressed varieties, and try new ways of cooking that don’t rely heavily on oils.
Want to shift away from seed oils? Crock pots, pressure cookers, air fryers, baking, and steaming require little or no oil. What about cooking with little to no oil at all? Or, try olive oil or avocado oil for cooking. They’ve got heart-healthy fats and fewer processing steps. Even butter can be a great alternative if used in moderation, depending on your stance on dairy.
And what about those missing Omega-3s? If you’re not getting enough fatty fish, consider other sources like chia seeds, flaxseeds, walnuts, or Omega-3 supplements. It’s not about making drastic changes; it’s about introducing more thoughtful, intentional choices into your daily routine. Let me get you thinking about other fats to consider consuming and using for cooking. Do your own deep dive and keep exploring!
Let’s take a closer look at some healthy oils to keep in your pantry.
🫒 Olive Oil
Olive oil is one of the healthiest oils, particularly extra virgin olive oil, which is cold-pressed and packed with antioxidants. It’s rich in heart-healthy monounsaturated fats and has a great balance of Omega-3s and Omega-6s, though it’s not particularly high in either. Olive oil is best for light sautéing, salad dressings, or drizzling over cooked foods, but because of its low smoke point, it’s not ideal for high-heat cooking.
🥑 Avocado Oil
Avocado oil is another heart-healthy option that’s high in monounsaturated fats and has a good balance of Omega-3s and Omega-6s. Its high smoke point makes it perfect for high-heat cooking like grilling, roasting, and stir-frying. It also has a neutral flavor, so it works in almost any dish.
🥥 Coconut Oil
Coconut oil is high in saturated fats, specifically medium-chain triglycerides (MCTs), which are metabolized differently from other fats. MCTs are quickly used by the body for energy, making coconut oil popular in certain diets, like keto, for boosting metabolism. While it doesn’t contain significant amounts of Omega-3s or Omega-6s, the MCTs provide other health benefits, such as supporting brain health and potentially aiding in weight management. Coconut oil is stable at medium temperatures, making it great for baking, sautéing, and adding a subtle coconut flavor to tropical or sweet dishes. Its stability also makes it less likely to oxidize when heated, compared to oils higher in polyunsaturated fats.
🌱 Sesame Oil
Sesame oil, commonly used in Asian-inspired dishes, contains a higher level of Omega-6s but very little Omega-3s. It has a nutty, rich flavor and works well in stir-fries, marinades, or even as a finishing oil.
With a medium-high smoke point, it’s a versatile choice for various cooking methods.
🥮 Toasted Sesame Oil
Toasted sesame oil brings a rich, nutty flavor to dishes, making it a favorite in Asian cuisine. It’s rich in antioxidants like sesamol and sesamin, and contains healthy unsaturated fats, which are good for heart health when used in moderation. However, like other seed oils, it’s high in Omega-6 fatty acids, which can contribute to inflammation if consumed in excess, especially without balancing Omega-3s.
Additionally, it has a low smoke point, so it’s best used as a finishing oil or drizzled over foods rather than for high-heat cooking. In small amounts, it adds bold flavor without the need for overuse.
🍇 Grapeseed Oil
Grapeseed oil is high in Omega-6s but contains very little Omega-3s. It’s often used for sautéing, frying, or baking due to its high smoke point and neutral flavor.
However, because of its high Omega-6 content, some recommend using it in moderation.
🪻 Flaxseed Oil
Flaxseed oil is a great source of Omega-3 fatty acids, but it’s not suited for cooking due to its very low smoke point. It’s best used cold, such as in salad dressings or drizzled over foods after cooking. It offers an easy way to boost Omega-3 intake, especially for those who don’t eat fatty fish.
🌰 Walnut Oil
Walnut oil is also rich in Omega-3s and offers a delicate, nutty flavor that works well in salad dressings or as a finishing oil. Like flaxseed oil, it’s not suitable for high-heat cooking but provides an excellent Omega-3 boost when used raw.
🥜 Peanut Oil
Peanut oil is high in Omega-6s and contains very little Omega-3s. With its high smoke point, it’s ideal for deep frying, stir-frying, and other high-heat cooking. It has a subtle nutty flavor, making it a common choice in Asian cuisine and fried dishes like French fries.
🌻 Sunflower Oil
Sunflower oil is another oil that’s rich in Omega-6s but low in Omega-3s. It has a high smoke point, making it popular for frying, baking, and sautéing. However, because of its high Omega-6 content, it’s best to use it in moderation and balance it with oils that offer Omega-3s.
🌼 Canola Oil
Canola oil is somewhat unique in that it offers a relatively balanced ratio of Omega-3s to Omega-6s compared to other seed oils. It has a high smoke point and neutral flavor, making it a common choice for frying and baking. However, it is often heavily processed, which is a concern for some health-conscious individuals.
🧈 Butter/Ghee
Butter and ghee contain almost no Omega-3 or Omega-6 fatty acids, but they offer other nutritional benefits, especially if sourced from grass-fed cows. Butter has a rich flavor and is great for medium-heat cooking, while ghee, or clarified butter, has a higher smoke point, making it better suited for high-heat cooking like roasting or frying.
🌺 Macadamia Nut Oil
Macadamia nut oil is high in monounsaturated fats and offers a small amount of Omega-3s but not much in the way of Omega-6s. Its buttery, smooth flavor makes it perfect for salad dressings, sautéing, and even roasting. With its neutral flavor and balanced fat profile, it’s a great option for everyday cooking.
A Variety of Oils: The Balanced Approach
Instead of relying on just one type of oil, why not mix it up? Using a variety of oils in your cooking can help diversify the fats in your diet and reduce the dependency on heavily processed seed oils.
Oils like olive, avocado, and coconut each have their unique benefits. In addition to fats, some cooking oils contain small amounts of other nutrients, though fats are the primary component. Here are some of the nutrients found in various oils:
Vitamin E: Many vegetable oils, such as sunflower, safflower, and olive oil, contain significant amounts of vitamin E, a powerful antioxidant that helps protect cells from damage.
Phytosterols: These plant compounds, found in oils like corn, canola, and soybean, may help lower cholesterol levels by competing with cholesterol absorption in the intestines.
Polyphenols: Extra virgin olive oil is particularly rich in polyphenols, which have antioxidant and anti-inflammatory properties. These compounds can offer additional health benefits beyond the fats in the oil.
Carotenoids: Some oils, like red palm oil, contain carotenoids such as beta-carotene, which the body can convert into vitamin A, essential for vision and immune health.
Chlorophyll: Unrefined oils, particularly extra virgin olive oil, can contain small amounts of chlorophyll, a pigment that contributes to its green color and has antioxidant properties.
Lecithin: Found in oils like soybean oil, lecithin is a fatty substance that aids in emulsifying fats and can support brain and liver function.
While these nutrients are present, the amount you typically consume from cooking oils is relatively small compared to other food sources. But the point is that variety is a great way to introduce varying benefits of different oils. Cooking oils are still primarily valued for their fat content, particularly their balance of saturated, monounsaturated, and polyunsaturated fats.
The takeaway? Experimenting with different oils can help you discover what works best for your health, cooking style, and taste buds, all while minimizing the potential downsides of overusing any single oil.
Have fun with the varieties of oils available!
Let’s Cook As If Our Grandparents Were Chefs
A generation ago, our grandparents likely cooked with a different set of oils—ones less processed and more straightforward, but they didn’t have the varieties we do today, either.
What if we asked our grandparents what they would do if they were us? I think they’d like us to cook like we’re chefs – experimenting with different oils and techniques (I would hope?!).
Their health challenges were different than ours today, and it’s worth considering how the food we eat impacts us over time. Could the rise in chronic diseases be related to what’s on our plates? I’m sure it has impacted our health. But thinking about it is the first step to making changes, the second is doing something about it. Let’s get diverse in our cooking ingredients!
Final Thoughts: Don’t Panic, Instead Pay Attention
The goal isn’t to make you toss out all of the “bad” foods in your kitchen but to spark curiosity about what we’re eating every day – most of us just don’t think about it because we’re busy. But when new information arises or there’s new buzz on the street about this food or that being good for our health, let’s look at the facts, and then decide what we’re going to do with them. Is the news sensationalizing our view? And just because someone strongly views vegetable and seed oils, does that mean we have to?
Live with curiosity and intention, and think critically about what you hear. Don’t panic, don’t throw out the baby with the bath oil (okay, poor analogy!).
Cooking with intention—whether swapping out seed oils for olive oil, trying new cooking methods, or simply paying attention to what’s in your food—can be a powerful shift. Think of it as getting back to basics, just with a little more knowledge about what’s in that bottle of oil.
That’s it for today! If you’re looking for more guidance on how to approach health decisions in a balanced way, stay tuned for my upcoming book and an upcoming resource for you - I’m building suspense. (And guess what? My book just made it to the final editing phase — woo hoo! 🥂 !!!) In it, I explore how to craft a health philosophy that keeps you grounded and thoughtful in your choices—without the extremes. Release date: early 2025! The title will be forthcoming soon.
Please share this post with anyone interested in growing their knowledge about health and navigating the confusion of our current health culture. And reach out anytime with comments, questions, and feedback. I hope you found this helpful.
See you all on Thursday, have a great week.
Dr. Alice
A little more about Dr. Alice Burron and The Health Navigator Group:
You can find more about The Health Navigator Group at our website: www.thehealthnavigator.org
On Instagram: @the.health.navigator
Learn more about Dr. Alice Burron at her website: draliceburron.com
View her personal Instagram: @dr_burron
And connect on LinkedIn, if you want to be professional about it. 👓
And if you’re not subscribed to Health Shift here on Substack, what are ya doing? It’s free, and packed full of useful tools to help you on your journey to better, faster healing.
Hi! New subscriber and just wanted to say I love how clear your breakdown of info is. So accessible. ✨