In Defense of Seed Oils: Why Balance Matters More Than Blame

It’s hard to grab a packaged snack or bottled dressing these days without spotting at least one seed oil on the label—soybean, corn, sunflower, safflower, or canola. Lately, though, seed oils have been taking a beating in the headlines, accused of everything from inflammation to chronic disease. But here’s the catch: those same oils are also one of our main sources of linoleic acid, an essential omega-6 fatty acid that our bodies actually need for healthy cell function. So, with all the mixed messages out there, how do we know whether to drizzle or ditch them? Nutrition Science major Angelica Ferker breaks it all down for us.

Left to Right: Nutrition Science and Wellness Professor Jill Silverman and Nutrition Science and Wellness Major Angelica Ferker

Top 8 Reasons You Don’t Need to Avoid Seed Oils

1. Seed oils contain high levels of polyunsaturated fats (PUFAs) and omega-6 fatty acids, crucial to cell membrane maintenance, hormone regulation, and immune function.

2. Consuming the PUFAs found in seed oils over saturated fat sources (butter, cheese) is associated with a reduced risk of cardiovascular diseases (CVD).

3. Seed oils help decrease chronic inflammation.

4. The PUFAs in seed oils aid in the absorption of fat-soluble vitamins like A, D, E, and K

5. Seed oils are rich in the antioxidant Vitamin E, which has anti-inflammatory properties like regulating oxidative stress in the body.

6. Using seed oils in regular cooking does not produce harmful levels of oxidation products, thanks to their relatively high smoke points—as long as the same oil isn’t reused multiple times or overheated.

7. Most studies that antagonize seed oils are on rodents or cells that receive unrealistically high levels of oxidized seed oils.

8. Countries that naturally have a high consumption rate of seed oils, like Japan, do not have higher levels of inflammatory diseases such as Type 2 diabetes and CVD.

The claim that seed oils and omega-6 fatty acid consumption are harmful is one of the most debated topics in nutrition. It’s important to recognize where these refined seed oils are most often found—in processed foods. The typical Western diet contains significantly more omega-6 than omega-3 fatty acids, largely due to the high consumption of processed foods. Although an omega-3 to omega-6 ratio of about 1:4 or lower is often considered beneficial, the average American diet is estimated to have a ratio closer to 1:20, reflecting a substantial imbalance.

Therefore, instead of blaming a single ingredient or food, focus on consuming a balanced diet—rich in fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acid-containing foods such as salmon, sardines, and mackerel. Proper nutrition doesn’t have to be about blame and elimination; as with many other things, moderation and balance are key.