What are seed oils and how do they impact health?

A number of restaurants throughout the U.S. are quietly (or sometimes, loudly), switching from using seed oils to beef tallow. And it’s a trend which currently shows no sign of slowing. Reading the news lately, you may find yourself wondering: Are seed oils bad for you?  

But before you go clearing out your cupboard of seed oils like canola oil, read on to discover the need-to-knows about them and their potential health impacts, including possible inflammation. Inflammation is linked to serious conditions like stroke, Type 2 diabetes, heart disease, and arthritis. 

What are seed oils? 

Seed oils are oils used in cooking that are extracted from different seeds. They are very common in cooking and baking, and they are regularly used in restaurants, especially fast-food restaurants, which often use canola oil for fried foods. Seed oils are also regularly used in frozen foods sold in grocery stores, and even in chocolate. 

Seed oils are found in processed and ultra-processed foods, which may skew some of the data around them because the foods they are most found in are not considered to be the healthiest, most nutritionally dense food. Instead, they tend to be foods that are high in sodium, fat, and sugar. 

Common seed oils include:

• Corn
• Sunflower
• Canola
• Rapeseed
• Pumpkin seed
• Chia seed
• Sesame
• Peanut

Seed oils are not to be confused with vegetable oils, which include olive oil, coconut oil, and avocado oil. 

Potential health impacts of seed oils

While eating seeds and nuts is part of a healthy diet, seed oils do not carry the same nutritional punch. During the process of becoming an oil, seed oils are stripped of their nutrients after the bleaching, refining, and heating process. If not for the oil refinement process, seed oils would be high in vitamin E and polyphenols, nutrients in plant-based foods that help the body manage inflammation. 

Different seed oils may carry some health risks associated with consuming them. For instance, research has shown that some seed oils may impact the risk of heart disease. Studies have also shown that seed oils may increase the risk of migraines. 

The correlation between seed oils and migraines is likely because of the high level of omega-6 fatty acids found in seed oils, which can increase inflammation. The human body needs small amounts of these acids, which are good for cholesterol and help protect against heart disease. But it becomes a potential issue when your body takes in too many of them. 

Reducing seed oil consumption 

If you’re worried about the potential negative impact of seed oils on your health, particularly if you already suffer from migraines or have a family history of heart disease, you can take a few small steps to reduce (or even eliminate) your consumption of seed oils. 

You may consider doing the following: 

• Prepare more food at home, versus eating out at restaurants.
• Eat mostly whole foods (minimally processed foods like fruits, vegetables, nuts, beans, fish, and whole grains).
• Read nutritional labels of the products you buy and eat, so you know everything that’s in them.
• Substitute the use of seed oils with vegetable oils, like olive oil or avocado oil.

Discuss your diet with your primary care provider

You can also schedule an appointment with your primary care provider to discuss dietary changes that may improve your health. If you don’t have one, you can find a BJC Medical Group doctor or nurse practitioner who is taking new patients.

Find next available provider

Maintaining a relationship with your PCP is critical, but if you need medical attention for a minor injury or illness outside of regular business hours or same-day care, we are here to help.

• Reserve a time at one of the BJC Medical Group’s Convenient Care locations.
• Schedule a virtual care appointment via video