Seed Oils: The Internet’s Latest Nutrition Villain
It feels like every time we sit down for our daily doom-scroll, we’re hit with new health and nutrition “facts.” And honestly, nutrition is one of the easiest topics to be influenced by. Most of us want to be healthy and fit, right?
But what if I told you that a good majority of the information floating around the internet is either exaggerated or just straight up false?
Yep. Hate to break it to you, but that influencer might be doing more selling than educating.
One of the biggest nutrition topics lately has been seed oils. If you’re anywhere near the wellness side of the internet, you’ve definitely seen posts, videos, or even restaurants advertising that they’re “seed-oil free.” So… what’s the deal with seed oils?
Why Are Seed Oils Getting Such a Bad Reputation?
Seed oils have been given a pretty negative spotlight lately, mostly because they’re high in omega-6 fatty acids, which are often blamed for causing inflammation. Because of this demonization, many people have started avoiding these oils altogether—clearing out their pantries of oils like canola, sunflower, soybean, safflower, and corn oil.
The problem is that most people see this online and immediately feel the need to throw out every seed oil in their house. But the truth is, these oils are not nearly as damaging as your favorite influencer makes them out to be. In fact, seed oils can actually offer some solid health benefits.
The Truth About Omega-6 (and Why It’s Not the Enemy)
Seed oils contain higher levels of omega-6, which is a polyunsaturated fat. And yes—unsaturated fat, meaning the type of fat we generally want to include more of compared to saturated fats.
One big thing people forget: our bodies cannot make omega-6 on their own, so we have to get it from food.
Polyunsaturated fats help lower LDL (“bad”) cholesterol, which can reduce the risk of heart disease and stroke. Omega-6 tends to get a bad rep because it doesn’t get as much hype as omega-3, but that doesn’t make it unhealthy. When omega-6 and omega-3 are balanced, they actually work together to support heart health even more.
Research has also shown that people who consume omega-6 fats often have lower levels of inflammation, not higher. So no, eating seed oils doesn’t automatically mean you’re “inflamed.”
More Benefits People Don’t Talk About
Seed oils also:
Help the body absorb fat-soluble vitamins like A, D, E, and K
Provide vitamin E, an antioxidant that supports immune and skin health
Support normal cell function and hormone production
Are more heart-friendly than fats high in saturated fat when used in cooking
They’re also versatile, affordable, and accessible—making them a realistic option for most people, not just those shopping at specialty wellness stores.
So What’s the Real Issue?
The issue isn’t seed oils themselves—the issue is where we’re getting them from.
Seed oils are commonly found in highly processed foods. But think about it: it’s not just the oil in those foods. It’s the refined carbs, excess sugar, sodium, preservatives, and additives that usually come along with them.
So instead of fearing seed oils, the better move is focusing on more whole foods overall.
The Bottom Line
We don’t need to skip seed oils—we need to use them with intention.
Include them while also:
Eating more whole, minimally processed foods
Balancing omega-6 intake with omega-3 sources like fatty fish, flax, and walnuts
Letting go of the all-or-nothing nutrition mindset
Nutrition isn’t about cutting out every trending “bad food.” It’s about balance, context, and what you can actually sustain long-term. And remember: just because it’s trending on the internet doesn’t mean it’s the full truth.
If you have questions about nutrition, or just need guidance to make better nutritional choices, I’d love to help you.
Check out my nutrition program, and reach out if you’d like help.
-Coach Lauren