Seed oils have become one of the most controversial topics in nutrition. You’ve likely heard strong opinions on both sides—some experts call them toxic and inflammatory, while others say they’re safe and even beneficial when used appropriately.
As part of the Energize and Revitalize podcast, my goal is to cut through the noise and give you a clear, balanced perspective so you can make informed decisions.
What Are Seed Oils?
Seed oils are vegetable oils extracted from seeds, often using industrial processes. Common examples include:
- Canola oil
- Soybean oil
- Corn oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Cottonseed oil
- Rice bran oil
These are often referred to as the “Hateful 8” in certain health circles.
Why Are Seed Oils Criticized?
Some experts argue that seed oils contribute to modern chronic disease.
The “Hateful 8” Argument
Catherine Shanahan, author of Deep Nutrition, has been a leading voice against seed oils. She argues that:
“These oils are chemically unstable and easily oxidized, which can lead to inflammation and cellular damage.”
Key Concerns Often Raised:
1. High in Omega-6 Fatty Acids
- Excess omega-6 (without enough omega-3) may promote inflammation
- Modern diets are heavily skewed toward omega-6
2. Processing Methods
- Many seed oils are:
- Extracted with solvents
- Refined, bleached, and deodorized
Critics argue this process may:
- Damage the oil
- Create harmful byproducts
3. Oxidation & Heat Sensitivity
- Seed oils can oxidize when exposed to:
- Heat
- Light
- Air
Oxidized oils may contribute to:
- Cellular stress
- Inflammation
The Opposing View: Are Seed Oils Really That Bad?
Not all experts agree that seed oils are harmful.
Gabrielle Lyon offers a more nuanced perspective:
“When consumed in appropriate amounts and within a balanced diet, seed oils are not inherently harmful.”
Arguments in Favor of Seed Oils:
1. Research Supports Heart Health Benefits
Many studies show:
- Replacing saturated fats with polyunsaturated fats may improve cholesterol markers
2. Dose Matters
Supporters argue:
- The issue isn’t seed oils themselves
- It’s overconsumption in ultra-processed foods
3. Context Is Everything
Seed oils are often consumed alongside:
- Refined sugars
- Processed carbohydrates
- Low-protein diets
These factors may drive poor health outcomes—not the oils alone.
Where Both Sides Actually Agree
Interestingly, there is more common ground than you might think:
1. Ultra-Processed Foods Are the Real Problem
Regardless of stance, most experts agree:
- Diets high in processed foods = poor health outcomes
2. Balance Matters
- Omega-6 is not “bad”
- But it should be balanced with omega-3 intake
3. Quality and Use Matter
- Cold-pressed vs highly processed oils
- Cooking temperature
- Storage conditions
All influence how these oils affect the body.
A Practical Approach (What We Recommend)
Instead of extremes, we focus on practical, sustainable habits:
1. Prioritize Whole Foods
- Grass-fed meats
- Fish rich in omega-3s
- Fruits and vegetables
- Minimally processed foods
2. Be Mindful of Oil Intake
You don’t need to eliminate seed oils entirely—but consider:
- Reducing intake from processed foods
- Avoiding repeated high-heat cooking with unstable oils
3. Use a Variety of Fats
Rotate fats such as:
- Olive oil
- Avocado oil
- Butter or ghee (depending on tolerance)
4. Focus on the Bigger Picture
Health is influenced by:
- Protein intake
- Muscle mass
- Sleep
- Hydration
- Metabolic health
Not just one ingredient
The Bottom Line
Seed oils are not a simple “good vs bad” issue.
- Some experts, like Catherine Shanahan, raise valid concerns about processing and oxidation
- Others, like Gabrielle Lyon, emphasize context, dosage, and overall diet quality
The truth likely lies somewhere in the middle.
Our Philosophy at Amethyst Wellness
At Amethyst Wellness, we focus on:
- Individualized nutrition
- Reducing inflammation through lifestyle
- Supporting metabolic health
Rather than fearing a single ingredient, we help patients:
- Build sustainable habits that support long-term health and vitality
My Opinion
- Eat real food
- Minimize packaged foods
I cook with avocado oil and use olive oil for my salad dressing and to roast vegetables.
Final Thought
If you’re eating mostly whole foods, prioritizing protein, staying active, and supporting your metabolism, you’re already doing far more for your health than worrying about any one oil.