Seed Oils: What is the real story?

We keep high heat away from our seed oils, and here's why!

Let’s talk seed oils – those slippery characters like canola, sunflower, and soybean oil that have sparked so many internet debates. The bad rap they get is not undeserved. Highly processed seed oils, especially those subjected to high-heat refining and start off as GMOs, can be a hazard to your health.

The process often strips away nutrients and introduces oxidized compounds, which may contribute to inflammation or oxidative stress when consumed in excess.

Polyunsaturated fatty acids (PUFAs), like omega-6s, can dominate these oils, and overdoing them – especially in the standard American diet, where they’re in *everything* from chips to salad dressings, can skew the omega-6 to omega-3 balance, potentially fueling chronic inflammation.

The FDA hasn’t banned them, but the science is pretty strong that they are not good to consume in large quantities.

Now, don’t toss your sunflower oil out the window just yet – it’s not pure villainy. Seed oils can have benefits when used wisely.

They’re often rich in vitamin E, a skin-loving antioxidant, and those PUFAs can support cell membrane health when not overconsumed.

Cold-pressed seed oils retain more nutrients and avoid the oxidative damage of high-heat processing, making them a smarter choice for drizzling on salads or blending into smoothies.

They can even provide essential fatty acids (like omega-3s) for those who don’t get enough from fish or nuts.

The catch? Moderation is key, and you’re not doing your body any favors by drowning your diet in them!

If you're sautéing, roasting, or frying – opt for monounsaturated-rich oils like avocado or olive oil.

Not all oils handle heat the same way. Each oil has a smoke point—the temperature at which it starts to smoke and break down, forming free radicals and harmful compounds like acrolein or aldehydes. Many refined seed oils (like canola, soybean, or corn oil) are marketed as "high-heat" friendly because they’ve been stripped and processed to raise their smoke point – but that processing also removes antioxidants and can introduce chemical residues.

Here’s where it gets interesting: PUFAs are chemically unstable under heat. Even if a seed oil’s smoke point looks high on paper, the real risk is oxidation of those delicate fats at much lower temperatures, even before smoke is visible.

Save high-PUFA seed oils for no-heat or very low-heat recipes like dressings, dips, or skin care.

Let’s pivot to topical use, because slathering seed oils on your skin is a different beast than frying your fries in them. Cold-pressed seed oils are darlings in the skincare world, and for good reason! They’re packed with antioxidants and fatty acids that can hydrate, reduce inflammation, and even soothe irritated skin.

Unlike ingesting high-heat processed oils, which can degrade into less-than-lovely compounds, topical application of cold-pressed oils sidesteps most of the digestive dangers.

Besides heat, PUFAs are also prone to breakdown. Once oxidized, they lose their benefits and can promote oxidative stress, a driver of aging, inflammation, and chronic disease. And they can do a lot of breaking down even before touching anyone! Rancid oils happen fast. That’s why storing seed oils in dark bottles, in cool places, and using them within a few months of opening is crucial.

How you use seed oils matters more than the oils themselves.

Cooking or baking with high-heat processed seed oils is like inviting a bull into a china shop – those delicate PUFAs oxidize under high temperatures, potentially forming harmful compounds like aldehydes. They can do a lot of damage to cells by promoting oxidative stress, inflammation, and potentially increasing the risk of chronic diseases like heart disease and cancer.

Cold-pressed oils, on the other hand, are like a chill llama just chewing and vibing. If you’re going to cook, opt for more stable fats like olive oil or avocado oil.

The FDA shouldn’t tell you how to live your culinary life, but the science suggests you’d be wise to treat seed oils like a finicky houseplant – give them the right conditions, and they’ll do you some good. Overdo it or mishandle them, and you’re just asking for trouble.

Quick Recap:

• Avoid high heat cooking with high-PUFA seed oils – oxidation starts before smoke even shows. Opt for oils higher in monounsaturated fats (like olive, avocado, or high-oleic sunflower oil) for better heat resilience.
• Cold-pressed and unrefined seed oils are best for raw use or topical application, where they shine with antioxidants and nutrients.
• Always check storage: light, air, and time are the enemy of oil freshness.