Let’s be honest: if you hang out on health TikTok or deep-dive into wellness podcasts, you’ve probably heard people calling seed oils "toxic," "inflammatory," or even “the root of all chronic disease.”
Seed oils — like canola, sunflower, soybean, and corn oil — have been demonized hard in recent years. But here's the truth: seed oils are not inherently bad, and some of the claims against them are, well… a little overcooked.
Let’s unpack what’s actually true, what’s overhyped, and why omega-6 fats (the main component of seed oils) are literally essential for your body.
First of All… Your Body Needs Omega-6s
Omega-6 fats — especially one called linoleic acid — are essential. Like, your-body-can’t-make-them essential. You need them for:
Cell membrane structure (think skin, organs, muscles)
Healthy immune function
Brain development
Hormone production
They’re not optional. And yep, seed oils are one of the easiest ways to get omega-6s into your diet.
So Where Did the Fear Come From?
Some of the panic around omega-6s comes from the idea that they’re pro-inflammatory. Technically, your body can turn linoleic acid into arachidonic acid, which plays a role in inflammation. But here’s the thing:
Human studies show that eating more linoleic acid does not increase inflammation in the body. In fact, some research links it to a lower risk of heart disease. Crazy, right?
Bottom line: Omega-6s don't automatically trigger inflammation. Inflammation is a complex process, and your body needs some of it to fight infection and heal wounds. Demonizing one fat source is just lazy science.
It’s About the Ratio, Not the Ingredient
Now, here's where the nuance lives: omega-6s are only an issue when your omega-3 intake is super low.
In an ideal world, you’d be getting a 4:1 or even 2:1 ratio of omega-6 to omega-3. But the modern Western diet leans more like 20:1, thanks to processed foods and a general lack of fish and flax in our lives.
If you’re chugging sodas and living off fast food, that omega-6 is out of balance.
But if you’re eating veggies, some salmon, or tossing chia in your smoothies? Seed oils in moderation aren’t hurting you.
The Real Problem with Seed Oils? It’s the Processing.
Not all seed oils are created equal.
What can mess with your health is the ultra-refining process used in industrial cooking oils. When seed oils are repeatedly heated (like in deep fryers) or stripped of nutrients during processing, they can form oxidized compounds — which may contribute to oxidative stress if you’re eating a ton of them over time.
Deep-fried fast food? Yeah, not great.
Cold-pressed, minimally refined oils in your home-cooked meals? Totally fine.
So, Should You Ditch Seed Oils?
Not necessarily. Here’s what actually matters:
✅ Ditch ultra-processed junk, not seed oils themselves.
✅ Balance your omega-6 with more omega-3s: eat more fish, walnuts, flax, or take a quality fish oil.
✅ Use higher-quality oils at home: Look for cold-pressed or expeller-pressed on the label.
✅ Use a variety of healthy fats: avocado oil, olive oil, nut oils — all can play a role in a well-rounded diet.
Conclusion
Seed oils aren't the enemy. Omega-6s are essential fats your body literally needs — and no, they don’t automatically cause inflammation or disease. The real villain? Overprocessed foods, low omega-3 intake, and fear-mongering without context.
So go ahead and sauté those veggies in avocado or sunflower oil without spiraling into guilt.
References
Omega-6 Fats Are Essential & Not Inherently Inflammatory
Harvard T.H. Chan School of Public Health – “Types of Fat”
https://www.hsph.harvard.edu/nutritionsource/types-of-fat/
American Heart Association – “Dietary Fats and Cardiovascular Disease” (Presidential Advisory)
https://www.ahajournals.org/doi/10.1161/CIR.0000000000000510
Study: “Dietary Linoleic Acid and Risk of Coronary Heart Disease” – Circulation, 2014
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.114.010236
National Institutes of Health (NIH) – Linoleic Acid Fact Sheet
https://ods.od.nih.gov/factsheets/Omega3-HealthProfessional/#h8
Omega-6 to Omega-3 Ratio & Balance
NIH Office of Dietary Supplements – Omega-3 Fatty Acids: Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/Omega3-HealthProfessional/
Journal of Nutrition – “Omega-6 Fatty Acids and Inflammation” (2011)
https://academic.oup.com/jn/article/141/3/316/4743576
Processing, Oxidation & Frying Risks
Lipid Technology – “Oxidation of edible oils” (2012)
https://onlinelibrary.wiley.com/doi/10.1002/lite.201100067
National Library of Medicine – “Health effects of oxidized oils” (Review, 2017)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986472/