The Dangers of Seed Oils: What You Need to Know and How to Avoid Them
Seed oils are everywhere. They are lurking in most processed foods, many restaurant meals, and even in products that seem healthy at first glance. While they may be marketed as heart-healthy or “natural,” seed oils are actually highly processed, inflammatory fats that can wreak havoc on your health.
Why Seed Oils are Dangerous
Seed oils like canola, soybean, and sunflower oil are extracted through intense industrial processes, which often include using chemicals and high heat. This process strips the oil of its natural antioxidants and leaves behind unstable fats. These unstable fats are prone to oxidation, which means they can easily break down into harmful compounds in the body, leading to:
Inflammation: Oxidized fats promote inflammation, which can lead to chronic diseases such as heart disease, arthritis, and even cancer.
Hormonal Imbalance: Consuming these oils regularly disrupts the delicate balance of omega-3 to omega-6 fatty acids in the body, contributing to hormonal issues.
Weight Gain: Seed oils are linked to weight gain and obesity due to their inflammatory properties and how they interact with insulin and blood sugar levels.
Gut Health Problems: The inflammation triggered by seed oils can damage the gut lining, leading to issues like leaky gut, IBS, and other digestive disorders.
The Worst Seed Oils to Avoid
Here are the most harmful seed oils commonly found in processed foods and restaurants:
Canola Oil
Soybean Oil
Corn Oil
Sunflower Oil
Safflower Oil
Grapeseed Oil
Rice Bran Oil
These oils are cheap to produce, which is why they’re used so frequently in packaged goods and restaurant cooking. However, their impact on your health is far from cheap—they can cause long-term damage.
Healthier Oil Replacements
Thankfully, there are far healthier fats and oils you can use at home or request when eating out:
Olive Oil (extra virgin)
Avocado Oil
Coconut Oil
Grass-Fed Butter or Ghee
Tallow or Lard (from grass-fed animals)
These fats are much more stable at higher cooking temperatures and offer various health benefits, including reducing inflammation, balancing hormones, and supporting cardiovascular health.
It’s Hard to Avoid Seed Oils When Eating Out—But You Can!
One of the biggest challenges of avoiding seed oils is when dining out. Most restaurants use seed oils because they are inexpensive and have a long shelf life. However, you have the right to ask what your food is being cooked in. Be your own advocate! Ask your server or the chef if they can cook your food in a healthier oil like olive oil, avocado oil, or butter.
It’s not always easy to find places that use healthy fats, but you can use tools to help you. Seed Scout is an app designed to check if restaurants use seed oils or healthier alternatives. It allows you to search for seed oil-free restaurants, making it easier to maintain your health goals even when dining out.
Places Seed Oils Linger
Seed oils can sneak into many parts of your diet without you even realizing it. Here are some common foods where they often hide:
Salad Dressings: Even “light” or “healthy” dressings are often packed with seed oils.
Baked Goods: Many breads, cookies, and pastries are made with canola or soybean oil.
Fried Foods: French fries, chicken tenders, and other fried items are almost always cooked in seed oils.
Chips and Crackers: Most packaged snacks, including "healthy" options like veggie chips, use sunflower or safflower oil.
Nut Butters: Some brands of peanut butter and almond butter add seed oils for texture.
Processed Meats: Sausages, deli meats, and processed meats often have seed oils listed under ingredients.
It’s not just fast food or cheap snacks; even foods marketed as healthy can contain hidden seed oils. That’s why it’s essential to read labels and ask questions when dining out.
A Healthier Path Forward
Making small changes to your cooking habits and food choices can have a significant impact on your health. Start by swapping out seed oils for healthier fats in your own kitchen, and become comfortable asking questions when you’re at restaurants.
Looking for some help making healthier food choices? Check out my special offer for access to my Healthy Groceries and Dining Out Options app. This app offers recommendations for seed oil-free groceries and restaurants so you can confidently make choices that support your health and vitality.
Click here for your special offer and start making better food choices today!
Avoiding seed oils may seem like a challenge at first, but it’s an investment in your long-term health that will pay off. Your body—and mind—will thank you!
Dee Davidson is a Functional Health Practitioner, hormone health expert, and advocate for personalized health and integrative care. With a focus on functional health and functional nutrition, Dee provides bio-individualized solutions to help clients restore balance. To learn more about how functional lab testing, functional medicine, and a holistic health approach can support your wellness journey, listen to her Confidently Balance Your Hormones podcast or schedule a discovery call at ConfidentlyLoveYourself.com.