You’ve probably heard about seed oils and how they cause inflammation. Conversely, you’ve probably seen the opposite view that they’re totally fine, and, to make it more confusing, there’s another view that even promotes their health benefits.

Let me help you make sense of this mess.

Examples of seed oils

Soybean, corn, canola, sunflower, grapeseed, safflower, peanut, and others. Sometimes these are also referred to as “industrial vegetable oils.”

What kind of fat are most seed oils?

There are three categories of fatty acids:

1. Saturated
2. Monounsaturated aka Omega-9s
3. Polyunsaturated aka Omega-3s and Omega-6s that your body cannot produce, making them ‘essential’ to include in your diet

Most seed oils are high in Omega-6 fatty acids.

So, is Omega-6 fat bad for me?

I try to remove adjectives like “good” and “bad” when it comes to food because it’s much more complex than that. This is a great example.

You need Omega-6s in your diet. Omega-6s and Omega-3s are both required for your body to have a healthy inflammation response. A healthy inflammation response is necessary for your immune system. Your immune system needs to both inflame, and anti-inflame. When you hear about stress and foods causing inflammation, it means that a healthy immune response is at risk. This is why inflammation is linked to nearly every disease known to man.

It all comes down to balance & process

The body thrives with a healthy balance Omega-6s to Omega-3s. This is because Omega-6s are pro-inflammatory and Omega-3s are anti-inflammatory. What’s happening is most people are getting WAY more Omega-6s (low quality, shitty ones at that). Have you made an attempt to eliminate these oils and found that they’re included in damn near every ingredient list? It doesn’t help that nearly ALL of the food cooked in restaurants use these oils as well.

Additionally, the process by which seed oils are made eliminates many of their potential health benefits. Remember that Omega-6s (and Omega-3s) are polyunsaturated fats. Polyunsaturated fats turn rancid when exposed to high heat. Seed oils are extracted using a high heat process using chemical solvents like Hexane, eliminating nutrients and producing a rancid oil. They are then deodorized with more chemicals to mask the rancid smell. WTF, right?!?

This leaves a highly processed product void of nutrients.

So, what do I do?

The truth is, low-quality seed oils are prominent in low-quality foods. This makes the issue even more complex and begs the question, is it really the oil or the product that it’s in? I believe the answer is both.

The most beneficial thing to do is eliminate processed food that includes seed oils from your diet. Even foods that seem higher quality will have these oils so you’ll have to do your due diligence.

Look for words like high oleic, cold pressed, or sustainably sourced next to oils as they likely still have nutrients intact. Also try to incorporate quality Omega-6 foods like hemp seeds, sunflower seeds, walnuts, almonds, and eggs. Pair these with foods high in Omega-3s mackerel, salmon, oysters, sardines, flax seeds, and chia seeds.

My recommendation for all my clients is to eat foods in their purest, simplest form as much as possible. Your body knows what to do with real food.

If you are tired of feeling overwhelmed when it comes to knowing how to best support your body, I’m here to help! Check out the Services page to see current offers.