By Angela Dansby
Seed oils have become a hot topic in health conversations, particularly on social media, with plenty of questions—and sometimes confusion—about their role in our diets. Are they good for us? Science says a resounding “YES.”
What are Seed Oils?
Seed oils are vegetable oils derived from the seeds of plants, rather than the fruit. They include canola, soybean, corn, sunflower, peanut, cottonseed, rice bran, safflower, sesame and grapeseed oils. Some of these oils, namely soybean, canola and corn, are widely used for cooking, baking and food production because they are affordable, versatile and neutral in flavor.
Seed oils are made up mostly of healthy unsaturated fatty acids. They include the:
- Monounsaturated fatty acid (MUFA) oleic acid
- Polyunsaturated fatty acids (PUFAs) linoleic acid (omega-6) and alpha-linolenic acid (omega-3)
Linoleic and alpha-linolenic PUFAs are deemed essential fatty acids because the body cannot make them on its own and needs them to stay healthy.
Health Benefits of Seed Oils
Science shows that swapping saturated fat sources like butter, lard, tallow and coconut oil with unsaturated fat-rich seed oils is good for health, promoting:
✅ Heart Health: Seed oils can lower “bad” LDL cholesterol, reducing the risk of heart disease.
✅ Lower Inflammation: Despite myths, the omega-6 linoleic acid in seed oils does not cause inflammation. In fact, it may have the opposite effect.
✅ Blood Sugar Control: Seed oils can improve insulin sensitivity and blood sugar control, lowering the risk of type 2 diabetes.
✅ Healthy Weight: Replacing saturated fats with unsaturated fats from seed oils may help maintain a healthy weight.
That’s why leading health authorities like the American Heart Association (AHA) and Dietary Guidelines for Americans recommend replacing saturated fats with unsaturated fats, such as those in seed oils. Canola oil even qualifies for AHA’s Heart-Check Certification and has a qualified health claim from the U.S. Food and Drug Administration on its ability to reduce the risk of heart disease.
Debunking Myths
Let’s clear up some common misconceptions:
❌ “Seed oils cause inflammation.”
➡️ Not true. Multiple studies show that linoleic acid does not increase inflammation and may actually help reduce it.
❌ “Seed oils increase oxidative stress.”
➡️ Also false. Clinical studies show no increase in oxidative stress when people consume linoleic acid.
❌ “The omega-6 to omega-3 ratio is unhealthy.”
➡️ Experts no longer recommend focusing on this ratio. Instead, they advise getting enough of both types of fats for a healthy balance.
❌ “Americans consume too much of the omega-6 linoleic acid.”
➡️ In the United States, linoleic acid makes up about 7-8% of our total calorie intake. That’s right in line with recommendations from the American Heart Association (5-10% of calories).
Storing Seed Oils Properly
Seed oils can spoil (oxidize) over time, especially if exposed to heat, light or air. To keep them fresh:
- Store them in a cool, dark place
- Keep lids tightly closed
The Bottom Line
Seed oils contribute to a healthy diet. They are rich in essential fats the body needs and can reduce the risk of chronic diseases like heart disease and diabetes. And new research just confirmed that some seed oils, including canola, can reduce the risk of premature death when consumed in place of butter!
Check this website for more information about seed oils and health.
Angela Dansby is USCA director of communications.