Collectively, the people of the internet are always looking for the next big food trend, the next magic bullet, whether it’s something to add to or remove from our diets to make all of our health problems disappear.
Nowhere is that tendency more intense than on TikTok, where food-related topics go viral in an instant (and oftentimes, disappear just as quickly). But one of them seems to have some staying power: Warnings of the risks of seed oils.
TikTok health gurus claim that seed oils are toxic, causing everything from acne and weight gain to cancer and infertility. But what’s the truth? As is so often the case, the reality is a lot more nuanced than TikTok typically reveals.
Registered dietitian Julia Zumpano, RD, LD, explains what seed oils are, what they can do to your body and whether you need to cut them out forever or just focus on a healthy, balanced diet (hint: It’s the latter).
What are seed oils?
Seed oils are plant-based cooking oils made from — you guessed it — the seeds of various plants. These seeds (we’ll share the whole list in a moment) are turned into oil that can be used for cooking and baking.
“They’re made through a chemical process where they’re bleached, refined and heated in order to be usable,” Zumpano explains.
You might use seed oils at home, like putting a few tablespoons in a healthy muffin recipe or using one of them to pan-fry some potato pancakes. And these oils are frequently used in restaurants, where canola oil, in particular, is the oil of choice for deep-frying.
What seed oils are included?
Seed oils first emerged in the late 1900s as an alternative to partially hydrogenated oils. Here are the eight seed oils most commonly used and discussed:
- Canola oil (aka rapeseed oil).
- Corn oil.
- Cottonseed.
- Grapeseed oil.
- Soybean oil.
- Sunflower oil.
- Safflower oil.
- Rice bran oil
- Peanut oil.
You might even hear this group of seed oils referred to as the “hateful eight,” a reference to some people’s belief that they’re toxic and should be completely removed from your diet. But is the problem with seed oils themselves or the way they’re used?
“Most seed oils are being utilized in the form of processed packaged foods, fast foods and eating out,” Zumpano says. “That’s where most of the danger lies.”
Let’s dig into that…
Are seed oils unhealthy?
Yes and no (but mostly yes). Because of the way they’re made, seed oils are typically very processed. Even worse than that, though, is they’re usually used to make ultra-processed foods — think fast food burgers and fries and anything you’d eat at a state fair or get in a package in the grocery store.
“Seed oils themselves have high levels of omega-6 fats, which can lead to inflammation.” Zumpano says, “and they’re mostly used to make ultra-processed foods, which causes inflammation in the body.”
Keep in mind that they’re also sometimes added to foods marketed as “healthy,” including whole-grain crackers or bread products, protein bars or shakes, dressings, sauces, some frozen foods and even chocolate.
To better understand what all of that means for your health, Zumpano helps us break down the issues with seed oils and how they’re used.
They’re often very processed
Some of these oils would be high in vitamin E and phenols, if not for the refining process itself. Alas…
“Most seed oils go through the refining process, which includes bleaching and deodorizing,” Zumpano explains. “This helps with the taste, color and shelf life, but it also removes the oils’ antioxidants.”
The end result is oils with no real health benefits and more than a few health risks.
They’re usually used in unhealthy foods
Seed oils aren’t necessarily good for you. But the real reason they’re considered so bad for you is how they’re most often used.
“Most seed oils are being utilized in the form of processed packaged foods, fast foods and eating out, and even foods that are considered minimally processed but are still packaged,” Zumpano reiterates. And that’s where the danger is.
Outside of your own home, you’re most likely to consume seed oils when you’re eating something that’s already pretty bad for your health — something that’s also full of fat, sugar and sodium. It’s not a bad idea to look in your cupboard, too, as these oils are so abundant that it’s smart to avoid or seriously limit them wherever you can.
They contribute to inflammation in your body
Seed oils are high in omega-6 fatty acids, a type of polyunsaturated…
Read More: Why Seed Oils Might Be Bad for You – Cleveland Clinic