What’s the Deal with Seed Oils?

Seed oils have become a hot topic in the wellness world. Some praise them as heart-healthy; others claim they’re the root of modern chronic illness. So… what’s the truth?

Let’s break it down.

What are seed oils?

Seed oils are vegetable oils extracted from seeds. Some of the most common include:

• Canola (rapeseed)
• Soybean
• Sunflower
• Corn
• Cottonseed
• Safflower
• Grapeseed

They’re widely used in packaged foods and restaurant cooking because they’re inexpensive, have a long shelf life, and a neutral flavor.

Why are seed oils controversial?

The debate centers on how these oils are processed and how they interact with the body, especially when consumed in excess.

Here are the main concerns:

1. Highly refined + chemically extracted
   Most seed oils are extracted using high heat and chemical solvents. This process may damage the oil and generate oxidized compounds, which can contribute to inflammation and cellular stress in the body.
   
   
2. High in omega-6 fatty acids
   Seed oils are rich in linoleic acid, a type of omega-6 polyunsaturated fat. While we need some omega-6s, the modern diet tends to be heavy on them and low in omega-3s (think salmon, flax, chia). This imbalance may promote chronic, low-grade inflammation linked to heart disease, autoimmune conditions, and more.
   
   
3. Found in ultra-processed foods
   Seed oils are often not the problem on their own, but rather the company they keep. Think fried foods, chips, and shelf-stable snacks. These foods are typically nutrient-poor, high in refined carbs, and can drive insulin resistance, inflammation, and weight gain.
   

So… should you avoid seed oils?

The research isn’t black and white. Studies show replacing saturated fats with unsaturated fats can improve cholesterol levels and heart health. But overheating or reusing oils, especially in deep-frying, can create harmful byproducts. And again, dose and context matter. Using a little sunflower oil at home is not the same as eating fast food daily.

Our Take at The Lanby

We don’t believe in fearmongering or rigid food rules. We believe in education, balance, and food quality.

Here’s our practical approach:

• Use cold-pressed oils at home when possible: Extra virgin olive oil or avocado oil for cooking. They’re rich in antioxidants, omega 3s, and less processed. Learn more about how to choose the best extra virgin olive oil here. 
• Limit ultra-processed foods that often contain low-quality oils and little nutrition.
• Don’t stress over small amounts of seed oils when dining out or eating packaged foods occasionally.
• Focus on overall dietary pattern, not single ingredients. Fiber-rich veggies, lean protein, healthy fats, and mindful meals make the biggest difference.

The quality, quantity, and context all matter. Instead of obsessing over one ingredient, let’s zoom out and support your body with nourishing, anti-inflammatory foods as often as possible.