15 Reasons Seed Oils Are Wrecking Your Health—And the Sneaky Foods They’re Hiding In

Seed oils have become a common staple in modern diets, but increasing evidence suggests they might not be as healthy as we’ve been led to believe. These oils, derived from seeds like soy, sunflower, canola, and corn, have been heavily processed and are high in omega-6 fatty acids, which can contribute to inflammation and various health problems. Let’s dive into why seed oils might be more harmful than helpful, and where you can find them lurking in everyday foods.

1. They Promote Inflammation

Due to their high omega-6 content, seed oils can contribute to chronic inflammation in the body. Inflammation is linked to many health issues, including heart disease, arthritis, and even cancer. Chronic inflammation can damage tissues and lead to the development of degenerative diseases over time.

Instead of using seed oils, opt for healthier fats like olive oil, avocado oil, or coconut oil. These oils are rich in monounsaturated and saturated fats, which can reduce inflammation and provide other health benefits, such as supporting heart health. According to Zero Acre Farms, high consumption of omega-6 fatty acids from seed oils may contribute to chronic pain and inflammation.

2. High in Omega-6 Fatty Acids

Seed oils are extremely high in omega-6 fatty acids, which are essential for health in small amounts. However, modern diets tend to have an imbalance between omega-6 and omega-3 fatty acids, with omega-6s dominating. This imbalance can promote inflammation in the body, leading to various chronic diseases such as heart disease, obesity, and autoimmune disorders. Most people consume far more omega-6 than omega-3, which disrupts the body’s natural inflammatory balance.

According to Harvard Health Publishing, while omega-6 fatty acids are often associated with inflammation, studies show that they do not necessarily increase inflammatory markers in healthy individuals. To combat this imbalance, consider reducing your intake of omega-6-rich oils and increasing omega-3s by consuming foods like fatty fish, flaxseeds, and walnuts. A diet with a healthier balance of these fatty acids is essential for overall well-being and may reduce the risk of chronic inflammation.

3. They Are Highly Processed

Seed oils are typically extracted using high-heat processing, chemical solvents, and bleaching agents, making them highly refined and stripped of any beneficial nutrients. This processing results in a product that’s far from natural, with an unhealthy combination of trans fats and oxidation products. The refining process can also destroy the vitamins and antioxidants naturally found in the seeds.

For a healthier alternative, choose cold-pressed or extra-virgin oils, which are extracted without the use of harmful chemicals or excessive heat. These oils retain more of their natural nutrients and antioxidants, making them a better choice for your health. According to Oklahoma State University Extension, common oilseed extraction processes include solvent extraction and mechanical extraction, with solvent extraction being the standard practice today.

4. Increased Risk of Heart Disease

Although seed oils were once marketed as heart-healthy, they may increase the risk of heart disease. Studies have shown that a diet high in omega-6 fatty acids can increase the production of pro-inflammatory molecules, which are linked to higher cholesterol levels and plaque buildup in the arteries. Over time, this can contribute to the development of heart disease.

To promote heart health, focus on incorporating healthy fats such as those found in olive oil, nuts, and fatty fish into your diet. These fats can help lower LDL cholesterol, support healthy blood pressure levels, and protect against heart disease. According to Zero Acre Farms, increased consumption of seed oils has been linked to higher heart disease mortality due to oxidative stress and inflammation.

5. They Can Contribute to Obesity

Seed oils are calorie-dense and often found in processed foods, making it easy to consume excess calories without realizing it. The high levels of omega-6 fatty acids can also interfere with the body’s ability to burn fat, promoting fat storage instead. This can contribute to weight gain and obesity over time, especially when consumed in large quantities of processed foods.

Choose whole, unprocessed foods and cook with healthier oils to avoid the hidden calories and unhealthy fats that come with seed oils. Homemade meals made with nutrient-dense ingredients are the best way to ensure you’re consuming healthy fats in moderation.

6. They Are Linked to Insulin Resistance

There is growing evidence that omega-6 fatty acids, especially those found in seed oils, may contribute to insulin resistance. Insulin resistance occurs when the body’s cells no longer respond to insulin properly, leading to higher blood sugar levels and an increased risk of type 2 diabetes. Seed oils, when consumed in excess, can disrupt the body’s ability to process sugar and regulate blood glucose levels.

To reduce your risk of insulin resistance, prioritize healthy fats such as those found in avocados, nuts, and seeds. These fats support proper insulin function and help maintain healthy blood sugar levels.

7. They Are Often Genetically Modified (GMOs)

Many seed oils, such as soy and canola oil, are derived from genetically modified crops. These genetically modified organisms (GMOs) have been engineered for resistance to pesticides, but the long-term health effects of consuming GMO foods remain unclear. Research suggests that the consumption of GMOs may be linked to digestive problems, immune system issues, and other health concerns.

To avoid GMOs, choose organic oils that are not derived from genetically modified crops. Organic oils, such as organic extra virgin olive oil or organic coconut oil, ensure that you’re consuming oils that are free from GMO ingredients and harmful pesticides.

8. They Contribute to Liver Damage

There is evidence suggesting that the excessive consumption of seed oils can contribute to non-alcoholic fatty liver disease (NAFLD), a condition where fat builds up in the liver. High omega-6 fatty acids can increase oxidative stress in the liver, leading to inflammation and liver damage over time. This can eventually impair liver function and lead to more serious health issues.

To protect your liver, incorporate antioxidant-rich foods such as berries, leafy greens, and cruciferous vegetables into your diet. Additionally, switch to healthier fats like olive oil and avocado oil, which have been shown to support liver health and reduce inflammation.

9. They Are Linked to Mental Health Issues

The overconsumption of omega-6 fatty acids, particularly from seed oils, has been linked to mental health issues such as depression and anxiety. Omega-6s can promote the production of inflammatory chemicals in the brain, which may disrupt mood regulation and contribute to mental health disorders. Balancing omega-6 intake with omega-3 fatty acids is crucial for maintaining brain health.

For improved mental health, consume foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, and flaxseeds. Omega-3s help reduce inflammation in the brain and support better cognitive function and mood stability.

10. They Increase the Risk of Cancer

Some studies have linked the excessive consumption of omega-6 fatty acids to an increased risk of cancer. Omega-6s can contribute to oxidative stress, which leads to cell damage and DNA mutations that may eventually result in cancer. The high levels of inflammation caused by these oils may also promote the growth and spread of cancer cells.

To lower your cancer risk, focus on a diet rich in antioxidants, vitamins, and healthy fats. Foods such as berries, leafy greens, and fatty fish provide protective nutrients that help combat oxidative stress and inflammation in the body.

11. They Promote Poor Gut Health

Seed oils can disrupt gut health by promoting inflammation in the digestive tract. Inflammation in the gut can lead to several digestive issues, including bloating, irritable bowel syndrome (IBS), and leaky gut syndrome. The high omega-6 content in seed oils can imbalance the gut microbiome, which plays a crucial role in digestion and overall health.

To support gut health, prioritize anti-inflammatory foods like fermented vegetables, bone broth, and fiber-rich fruits and vegetables. Healthy fats from sources like coconut oil and olive oil also help maintain a healthy digestive system.

12. They Are Found in Most Processed Foods

Seed oils are commonly used in processed foods because they are cheap, stable, and have a long shelf life. These oils are found in many packaged snacks, baked goods, fried foods, and even salad dressings. The convenience of processed foods often comes at the cost of nutrition, with seed oils contributing to empty calories and unhealthy fat consumption.

To avoid seed oils, opt for whole, unprocessed foods and cook meals from scratch. When choosing packaged products, always check the ingredient list for seed oils and select options that use healthier fats like olive oil or avocado oil instead.

13. They Cause Hormonal Imbalances

Excessive consumption of omega-6 fatty acids from seed oils can disrupt the body’s hormonal balance. Omega-6s can interfere with the production of essential hormones, such as estrogen and testosterone, and may lead to hormonal imbalances. This imbalance can affect various aspects of health, including fertility, weight management, and mood regulation.

For optimal hormone health, focus on a diet rich in anti-inflammatory foods, healthy fats, and nutrient-dense vegetables. Avoiding seed oils and incorporating fats from sources like avocados, nuts, and fatty fish can help balance hormone production and maintain overall well-being.

14. They Are Hard on the Heart

Despite being marketed as heart-healthy, seed oils can harm cardiovascular health. The high omega-6 content promotes inflammation in the body, which can damage blood vessels, raise blood pressure, and increase the risk of heart disease. Over time, this can lead to plaque buildup in the arteries and increase the likelihood of heart attacks and strokes.

For heart health, switch to healthier fats such as olive oil, coconut oil, or avocado oil. These oils support healthy cholesterol levels and reduce inflammation, helping to protect your cardiovascular system.

15. They Can Be Addictive

Seed oils are often found in ultra-processed foods, which can trigger addictive eating patterns. The combination of high omega-6 fatty acids, sugar, and refined carbohydrates can create a cycle of cravings, leading to overeating and poor dietary choices. This can contribute to long-term health issues such as obesity, diabetes, and heart disease.

To break free from the cycle of unhealthy eating, focus on whole, unprocessed foods that are naturally satisfying. By choosing nutrient-dense snacks and meals, you can reduce cravings and support better overall health.