Understanding Seed Oils
Walk through almost any grocery store, and you'll quickly notice one thing: highly processed oils are everywhere. From salad dressings and protein bars to frozen meals, chips, sauces, crackers, restaurant foods, and even many "healthy" snacks - oils like soybean oil, canola oil, vegetable oil, safflower oil, corn oil, and sunflower oil are some of the most common ingredients in the modern food supply.
This article isn't about fear or perfection. It's about understanding:
Why certain processed oils may contribute to inflammation
Why they're so common in today's food supply
Which fats are generally more supportive of health
How to realistically reduce exposure without becoming obsessive
What Are Seed Oils?
The oils most commonly discussed include:
Soybean oil
Canola oil
Vegetable oil blends
Corn oil
Cottonseed oil
Safflower oil
Sunflower oil (high omega-6 varieties)
Grapeseed oil
These oils are widely used because they are:
Inexpensive
Shelf stable
Easy to mass-produce
Versatile for food manufacturers and restaurants
The modern Western diet contains these oils in much larger amounts than in previous generations.
Why Are These Oils a Concern?
1. They Are High in Omega-6 Fatty Acids
Omega-6 fats are essential fats, meaning our bodies need them. The concern isn't omega-6 itself - the concern is that many people consume far more omega-6 than omega-3, creating an imbalance. Historically, humans ate a much more balanced ratio.
Today, many diets include:
Large amounts of processed omega-6 oils
Very little omega-3 from salmon, sardines, walnuts, flaxseed, chia seeds, hemp hearts, or other quality seafood
Research suggests this imbalance can contribute to a more pro-inflammatory environment, which can influence:
Chronic inflammation
Acne and skin concerns
Joint discomfort
Blood sugar regulation
Cardiovascular health
Brain function
Fatigue
Again, omega-6 fats are not "bad." The imbalance is the concern, and the type of omega-6 foods matters.
Omega-6 fats naturally occur in many whole, nutrient-dense foods that also provide fiber, vitamins, minerals, antioxidants, and healthy fats. These foods can absolutely be part of a healthy, anti-inflammatory diet.
Healthy Whole-Food Sources of Omega-6 Fats
Almonds
Walnuts
Pecans
Pistachios
Pumpkin seeds
Sesame seeds and tahini
Sunflower seeds
Chicken and turkey
Grass-fed beef and bison
The difference is that these whole foods come packaged with protein, fiber, antioxidants, vitamins, and minerals - not isolated, processed oils. Rather than avoiding omega-6 fats altogether, the goal is to eat them in their whole-food form while also increasing omega-3-rich foods like salmon, sardines, flaxseed, chia seeds, hemp hearts, and walnuts to support a healthier balance.
2. Many Seed Oils Are Highly Processed
Most industrial seed oils undergo extensive refining that includes:
High heat
Pressure
Chemical solvents
Bleaching
Deodorizing
These processes reduce naturally occurring antioxidants and alter delicate fatty acids. Repeated heating - such as in commercial deep fryers - may further increase oxidation.
Oxidized oils can contribute to:
Oxidative stress
Cellular damage
Increased inflammatory signaling
This is especially relevant in:
Deep-fried foods
Fast food
Restaurant fryer oils used repeatedly
Highly processed frozen foods
3. Sometimes the Oil Isn't the Only Problem
This is an important distinction. Foods containing these oils are often also:
High in added sugar
Low in fiber
Low in nutrients
Highly processed
Loaded with additives
So, the body isn't just dealing with the oil - it's responding to an overall dietary pattern that may promote inflammation.
4. Many People Feel Better When They Reduce Them
Clinically, many individuals report improvements in:
Bloating
Congestion
Joint discomfort
Acne
Water retention
Brain fog
Energy
Digestive symptoms
after reducing highly processed foods and replacing industrial oils with more whole-food sources of fat.
Common Processed Oils
Soybean Oil
One of the most widely used oils in processed foods and restaurants.
Often found in:
Salad dressings
Mayonnaise
Sauces
Frozen meals
Chips
Restaurant foods
Canola Oil
Often marketed as "heart healthy," but most commercial canola oil is highly refined.
Commonly found in:
Protein bars
Crackers
Coffee creamers
Nut butters
Packaged snacks
Vegetable Oil
Usually, a blend of inexpensive refined oils such as soybean, corn, or canola oil.
Commonly used for:
Frying
Fast food
Packaged foods
Sunflower & Safflower Oil
Not all sunflower and safflower oils are the same. High-oleic versions are more stable and contain more monounsaturated fat, while conventional varieties tend to be much higher in omega-6 fatty acids.
Corn Oil
Highly refined and commonly used in fried foods and processed snacks.
Cottonseed Oil
Another highly refined oil frequently used in commercial frying.
What About Palm Oil?
Palm oil is a little different from industrial seed oils. It naturally contains less omega-6 and more saturated fat than soybean or corn oil. However, highly refined palm oil is still commonly found in ultra-processed foods, and sustainability concerns surrounding palm oil production are also important to consider.
Better Oil Alternatives
The goal isn't perfection. It's simply improving the quality of fats you eat most often.
Extra Virgin Olive Oil
One of the most well-researched oils for supporting long-term health.
Benefits include:
Rich in polyphenols
Heart supportive
Naturally anti-inflammatory
Excellent for salad dressings and lower-heat cooking
Avocado Oil
Excellent for higher-heat cooking.
Benefits include:
Stable at higher temperatures
Rich in monounsaturated fats
Mild flavor
Great for:
Roasting
Grilling
Sautéing
Coconut Oil
A more heat-stable cooking fat that works well for certain recipes and baking. Best enjoyed in moderation as part of an overall balanced diet.
Ghee
Clarified butter with the milk solids removed. Often better tolerated than traditional butter for some individuals.
Provides:
Butyrate
Fat-soluble vitamins
Stable cooking fats
Grass-Fed Butter
For those who tolerate dairy, grass-fed butter provides:
Vitamin A
Vitamin K2
Naturally occurring butyrate
Don't Just Remove - Replace
Rather than only focusing on what to avoid, consider adding more foods naturally rich in omega-3 fats:
Wild salmon
Sardines
Mackerel
Chia seeds
Ground flaxseed
Hemp hearts
Walnuts
Adding more omega-3-rich foods is one of the most evidence-supported ways to help improve the balance between omega-6 and omega-3 fats.
Easy Pantry Swaps
Instead of...
Vegetable oil → Extra virgin olive oil or avocado oil
Conventional mayonnaise → Primal Kitchen Mayo (with avocado oil)
Conventional salad dressing → Olive oil + balsamic or avocado oil-based dressing
Conventional ketchup → Primal Kitchen Unsweetened Ketchup
Conventional BBQ sauce → Primal Kitchen BBQ Sauce
Conventional cooking spray → Avocado oil spray
Margarine → Grass-fed butter or ghee
What About Margarine?
For decades, margarine was marketed as the "heart healthy" alternative to butter. Many people grew up believing butter was the enemy and that margarine was the healthier choice. Today, we know the story is much more complex.
While modern margarines no longer contain the high levels of trans fats they once did, many are still made primarily from refined seed oils such as soybean, canola, sunflower, safflower, or vegetable oils. They also often contain emulsifiers, preservatives, artificial flavors, and colorings to improve texture, shelf life, and taste.
Instead of relying on the front of the package, flip it over and read the ingredient list. Ask yourself:
What oils are these made from?
How many ingredients are listed?
Is this a food my great-grandparents would recognize?
Less processed fats are a better choice.
Better Everyday Fat Choices
Grass-fed butter (if you tolerate dairy) provides naturally occurring fat-soluble vitamins such as vitamins A and K2, along with butyrate, a fatty acid that supports gut health.
Ghee (clarified butter) is an excellent option for cooking because the milk proteins have been removed, making it easier for many people to digest while remaining very heat-stable.
Extra virgin olive oil is ideal for dressings, drizzling over vegetables, and lower-heat cooking.
Avocado oil is an excellent choice for roasting, grilling, and higher-heat cooking.
The goal isn't to fear fat - it's to choose fats that are as close to their natural form as possible.
Remember, healthy fats are essential for:
Hormone production
Brain health
Cell membranes
Nutrient absorption (vitamins A, D, E, and K)
Satiety and blood sugar balance
For years, many of us were taught to fear foods like butter while embracing highly processed "low-fat" alternatives. We now understand that quality matters far more than simply avoiding fat.
Rather than being swayed by front-label marketing claims like "heart healthy," "light," or "made with vegetable oils," make it a habit to read the ingredient list. Often, the simplest foods with the fewest ingredients are the ones that best support long-term health. Choose grass-fed, pasture-raised whenever possible.
What About Eating Out?
Balance matters. You don't need to panic every time you eat at a restaurant. Stress itself can negatively affect health.
Instead:
Make better choices most of the time.
Focus on what you eat consistently.
Improve your home food environment first.
Aim for progress, not perfection.
Commercial fryers often keep oil at high temperatures for extended periods, which may increase oxidation over time, but one restaurant meal won't make or break your health.
Seed Oils, Omega-3s & Sun Health
Your skin is built from the nutrients you eat every day. The types of fats you consume become incorporated into your skin cell membranes, influencing inflammation, barrier function, and how your skin responds to ultraviolet (UV) radiation.
Emerging research suggests that the balance between omega-6 and omega-3 fats may influence the skin's response to sun exposure.
Diets that are heavily reliant on refined seed oils - particularly when paired with low omega-3 intake - may promote a more pro-inflammatory environment throughout the body, including the skin. While research is ongoing, scientists are investigating whether this imbalance may increase susceptibility to UV-induced damage over time.
In contrast, studies have shown that increasing omega-3 fats from foods like salmon, sardines, mackerel, flaxseed, chia seeds, and walnuts may help support the skin by:
Reducing UV-induced inflammation
Supporting the skin's natural barrier
Helping reduce the severity of sunburn after repeated exposure over time
Protecting skin cells from oxidative stress
Supporting long-term skin health and healthy aging
Skin cancer is a complex disease influenced by genetics, cumulative UV exposure, skin type, environmental factors, and overall lifestyle. However, nutrition is one important piece of the puzzle. A diet rich in whole foods, colorful fruits and vegetables, healthy fats, and omega-3-rich foods helps provide the antioxidants and nutrients your skin needs to better respond to environmental stress - including sun exposure.
Think of it as building healthier skin from the inside out. Sunscreen and healthy sun/shade balance can protect your skin from the outside, while a nutrient-dense, anti-inflammatory diet helps support it from within.
Keep in mind - Americans consume roughly 10–20 times more omega-6 than omega-3, whereas evolutionary estimates suggest a much lower ratio. Be mindful of your intake balance.
The Bigger Picture
Inflammation is rarely caused by one ingredient alone. However, take a look at the processed foods and ingredient lists in your pantry/refrigerator. You'll see that these inflammatory ingredients can add up quickly!
Inflammation is also influenced by a combination of factors, including:
Poor sleep
Chronic stress
Blood sugar imbalance
Highly processed foods
Gut dysfunction
Nutrient deficiencies
Sedentary lifestyle
Excess intake of processed seed oils
A diet rich in vegetables, fruits, legumes, quality proteins, healthy fats, and minimally processed foods consistently supports lower levels of inflammation and better long-term health. Reducing processed oils is simply one piece of a much larger wellness picture.
The goal isn't fear. The goal is awareness.
You don't need to eliminate every drop of soybean oil from your life to be healthy. But becoming more mindful of:
The oils you cook with
The dressings and condiments you choose
The processed foods you eat most often
can make a meaningful difference over time.
Small, consistent changes really do add up. Progress - not perfection - is what creates lasting health.
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