Over the past few decades, seed oils have crept into nearly every aisle of the grocery store. Found in salad dressings, chips, granola bars, frozen meals—even “healthy” snacks—these oils are often labeled as heart-friendly and essential for modern cooking. But behind the marketing is a growing body of research and concern suggesting these oils might be doing more harm than good.

Let’s unpack the truth about seed oils—and what healthier, natural options you can choose instead.

🧪 What Are Seed Oils, Really?

Seed oils (also known as industrial seed oils or vegetable oils) are extracted from seeds like:

  • Canola (rapeseed)

  • Soybeans

  • Corn

  • Sunflower

  • Safflower

  • Cottonseed

  • Grapeseed

These oils are high in omega-6 fatty acids, which are essential in small amounts but inflammatory when consumed in excess—especially without a proper omega-3 balance.

⚠️ How Are They Made? Spoiler: It’s Not Natural

Seed oils don’t just come from pressing seeds like olive oil comes from olives. They undergo intense industrial processing that often includes:

  1. High heat (which denatures nutrients)

  2. Chemical solvents like hexane (a known neurotoxin)

  3. Deodorization to mask rancid odors

  4. Bleaching to remove impurities

By the time they’re bottled, these oils have oxidized and may contain harmful byproducts like trans fats and aldehydes, which are linked to inflammation and cellular damage.

🔥 Why Excess Omega-6s Are a Problem

Your body needs a balance between omega-6 and omega-3 fatty acids. But modern diets—filled with processed foods—can create a 15:1 omega-6 to omega-3 ratio (or worse), when our ancestors likely had closer to a 1:1 ratio.

Excess omega-6s are linked to:

  • Chronic inflammation

  • Heart disease

  • Obesity

  • Autoimmune disorders

  • Depression and mood issues

👎 Where Seed Oils Are Hiding

They’re not just in your frying pan—they’re in:

  • Store-bought salad dressings

  • Packaged snacks (chips, crackers, cookies)

  • Restaurant and fast food

  • Frozen entrees

  • Vegan cheese and plant-based meat substitutes

  • Protein bars

  • “Healthy” nut butters and granolas

Reading labels is the first step to cutting them out.

✅ Natural Fats to Embrace Instead

Nature already gave us better options—fats that your body recognizes and uses more efficiently:

  • Extra virgin olive oil – rich in antioxidants and polyphenols

  • Avocado oil – high smoke point, great for cooking

  • Coconut oil – stable saturated fat for baking or sautéing

  • Grass-fed butter or ghee – rich in CLA and fat-soluble vitamins

  • Tallow, duck fat, or lard – traditional animal fats that are stable for high heat

These options are minimally processed, stable at high temperatures, and don’t cause the same level of oxidative stress.

🧠 The Bottom Line: Choose Your Oils Wisely

Seed oils may be cheap and convenient, but the long-term health cost is anything but. Chronic inflammation is at the root of many modern diseases—and dialing down your seed oil intake is one of the easiest and most impactful places to start.

Want better energy, fewer aches, clearer skin, and less brain fog? Start with what you cook with and what you snack on. Your body will thank you.

Ready to clean up your pantry? Our Natural Pantry Guide is coming soon—stay tuned for a full printable list of foods to keep and foods to ditch.