Written By: Kate McWilliams, Dietetic Intern, Texas Christian University
Seed oils are a hot topic of discussion in the nutrition and dietetic world. Many people claim they are “toxic,” inflammatory, and should be completely avoided. But what is the truth about seed oils? Let’s break down the science and explore how seed oils can fit into a balanced, recovery-focused lifestyle.
What Are Seed Oils?
Seed oils provide dietary fat, which is necessary for vitamin absorption, hormone health, insulation and immune function (+ many more functions) in the human body. Examples of seed oils that are most common include canola oil, corn oil, safflower oil, sunflower oil, soybean oil, sesame oil and peanut oil. These oils contain polyunsaturated fats (an unsaturated fat that contain multiple bonds in their structure) including omega-6s fatty acids, which play an important role in a balanced diet. Seed oils are commonly used in cooking and baking due to their versatility.
The Science Behind It
One of the biggest “concerns” about seed oils is their omega-6 content. While omega-6 fatty acids are sometimes labeled as “pro-inflammatory,” they are actually essential for the body—meaning we must get them from food (AND they are an unsaturated fat known for heart protective properties!).
The health-related commotion around omega-6 intake is due to their own refinement and their presence in highly processed foods. Refinement of foods occurs in many different types of nutrients like olive oil, whole grains, and nut butters for shelf-stability and overall safety. Let’s not discriminate! If a human consumes a limited, restrictive diet for an extended period of time, their overall fat intake may be too high or too low (of one particular type of fat or all of them), eventually leading to an imbalance of types of fats consumed. This can occur with any type of nutrient, which is where variety comes into play. The solution isn’t eliminating seed oils; it’s about finding variety and balance with the foods you enjoy (remember: all foods have function).
How Do Seed Oils Fit Into a Balanced Diet?
For those in eating disorder recovery, removing entire food groups can reinforce restrictive thoughts and behaviors and make it harder to rebuild a positive relationship with food. Here are ways seed oils can be incorporated into a balanced food repertoire:
- Use them in cooking: Seed oils are great for roasting, sautéing, and baking, providing a
source of energy and helping food taste delicious. - Enjoy them in dressings and marinades: Adding oil to salads or proteins enhances
absorption of fat-soluble vitamins (A, D, E, and K). - Pair them with other fats: Mixing up fat sources like avocado, nuts, olive oil, and fatty
fish allows for a variety of essential fatty acids
Final Thoughts
Demonizing seed oils is unnecessary making it harder to maintain a flexible, balanced diet. Instead of labeling foods as “good” or “bad,” the key is variety, equanimity, and adequacy. Find what works for you!
