Seed Oils and Metabolic Health: Everything You Need to Know

Seed oils have developed quite a reputation for wreaking havoc on metabolic health. Though we have seen this headline over and over again, it's really an oversimplified way of explaining how seed oils impact our metabolism and our overall health. Many people will tell you they are harmful, but the science on the subject is a lot more nuanced. Rather than labeling them as 100% good or bad, we will dive into what the research really says, expert-backed recommendations, and suggestions for incorporating seed oils or alternative oils into your diet.

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What Are Seed Oils?

Simply put, seed oils are oils extracted from the seeds of plants or vegetables. They are often mass-produced in the Western world's food supply because they are widely available, easily accessible, and affordable for packaging goods.

Here are the most popular seed oils you will see on ingredient lists:

• Canola: Also known as rapeseed oil, canola oil is one of the most popular oils used for frying or baking. It has a mild flavor, a high smoke point, and mostly omega-6 fatty acids.
• Corn Oil: Extracted from corn, corn oil is rich in polyunsaturated fats and is often used for deep frying due to its mild, neutral flavor.
• Cottonseed Oil: Cottonseed oil is another seed oil often found in processed food. It has a relatively long shelf life and a very neutral taste.
• Soybean Oil: One of the most widely used seed oils, soybean oil is used in many dressings, sauces, dips, and marinades. 
• Safflower Oil: Sunflower oil contains Unsaturated fats with omega-6 fatty acids and has a high smoke point.
• Sunflower Oil: Often found in dressings, marinades, and foods, sunflower oil is rich in polyunsaturated fats.
• Grapeseed Oil: Another light flavored oil with a high smoke point, grapeseed oil is often used in salad dressings, cooking, and restaurants.

Other seed oils include flaxseed, sesame, rice bran, and hemp seed oil.

Are Seed Oils Inflammatory?

Seed oils are often perpetuated as inflammatory because of their high omega-6 content — a type of unsaturated fat. Though it’s true that they are rich in omega-6, this does not make them inherently inflammatory. Rather, what's more important is your personal ratio of omega-6 to omega-3 in your diet. Consuming too many omega-6 fatty acids without enough omega-3 might increase inflammation in the body.¹

Foods rich in omega-3 fatty acids are fatty fish, like salmon, tuna, walnuts, and egg yolks. Getting enough omega-3's in your diet can be challenging, and many Americans do not reach the recommended amounts per day.²

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What About Omega-6s?

Keep in mind that omega-6s are essential fats that the body can't produce on its own. They are necessary for brain function, energy levels, and regulation of hormones in the body. Excluding all omega-6s from your diet would also result in negative health consequences. Instead, focusing on the balance of omega-6s to omega-3s is the best way to reduce inflammation and ensure you eat healthy fats.¹

Ultimately, no single food can inherently cause inflammation in your body. Instead, your overall diet quality matters more than one single food or ingredient. A diet rich in lean proteins, high fiber, carbohydrates, heart, healthy fats, and plenty of fruits and vegetables will do way better for inflammation levels than worrying about seed oils.

Do Seed Oils Contribute to Weight Gain?

Like all types of fat and oil, seeded oils are calorie-dense, and overconsuming them will contribute to weight gain. They will not directly cause weight gain, but because they contain more calories than protein and carbohydrates, if you eat more than what your body needs, weight gain is inevitable, as with all high-calorie foods.

3 Health Benefits of Seed Oils

Seed oils contain essential fatty acids, nutrients like antioxidants, vitamins, and minerals, and they may help keep your heart healthy when consumed in a balanced diet. Here are some of the top dietitian-approved health benefits of seed oils.

• Heart Healthy Fats: As a source of omega-6 fatty acids, seed oils contain monounsaturated and polyunsaturated fat, which can support heart health by improving LDL “bad” cholesterol levels. Particularly if you are reducing fats from saturated and trans sources, increasing your unsaturated fats can improve your health or reduce your heart health risks.³
• Antioxidants: Despite being labeled as inflammatory in the media, seed oils are often rich in antioxidants like vitamin E, which helps reduce free radical damage and oxidative stress in the body. Some seeded oils, specifically rice bran oil, contain a compound called gamma oryzanol, which is associated with improved heart health outcomes and reduced inflammation.⁴
• Minerals: In addition to vitamin E, seed oils also contain trace minerals like potassium, magnesium, and phosphorus. It depends on each oil's processing and extraction method, but some oils will have trace amounts of minerals in them.⁴

Seed Oil Alternatives

We established that seed oils can be a healthy choice, but diversifying your fat sources is also a good idea. Here are some oils that are not seed oils but are still agreed upon by experts as healthy choices.

• Olive Oil: Rich in monounsaturated fats and antioxidants, like vitamin E, olive oil is known for its heart, protective and anti-inflammatory components.
• Peanut Oil: A monounsaturated fat source often used for cooking or frying due to its higher smoke point.
• Walnut Oil: Rich in omega-3 fatty acids, walnut oil is a great way to incorporate heart-healthy fats into homemade salad dressings or marinades.
• Avocado Oil: Another oil with a high smoke point and very neutral flavor, avocado oil is great for cooking at home.

Frequently Asked Questions

Can I Cook With Seed Oils at High Temperatures?

‍Some seed oils, such as sunflower, safflower, and canola, have a high smoke point.

Do Seed Oils Contain Trans Fats?

‍Unless they are partially hydrogenated, seed oils will not contain trans fats.

How Do Seed Oils Compare to Olive Oil or Coconut Oil?

‍Seed oil is higher in polyunsaturated fat and omega-6s than olive oil. Coconut oil is rich in saturated fats, and olive oil is particularly rich in monounsaturated fats.

Are Seed Oils Safe for People With Allergies?

‍Some oils, like sesame oil, can trigger allergies in folks with seed allergies. Always check your labels and consult with a trusted healthcare provider and the manufacturer if you have a food allergy.

The Bottom Line

Ultimately, no single ingredient can make or break your health. Seed oils are not inherently inflammatory and may, in some cases, be beneficial for folks with heart disease. Instead of cutting out seed oils, focus on a wider variety of fat sources in your diet. Eating a diet that is rich in whole foods, lean protein, and lots of plants will reduce inflammation more than cutting out seed oils likely will.

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