The Truth About Seed Oils: Separating Facts from Fear-Driven Nutrition Trends

Seed oils have gained a bad reputation, but the science doesn't support the fear-mongering around these common cooking ingredients. We examine the facts behind seed oils, debunk popular myths, and explain how they fit into a balanced, healthy diet.

• Seed oils include canola, sunflower, soybean, corn, grapeseed, cottonseed, and safflower oils
• Omega-6 fatty acids in seed oils only cause inflammation when they drastically outweigh omega-3s in your diet
• Most commercial seed oils are refined using heat and solvents, but residue levels are tightly regulated and considered safe
• Cold-pressed or expeller-pressed options are available for those concerned about processing methods
• Saturated fats like butter and coconut oil may raise LDL cholesterol in some individuals
• Large long-term studies do not show a clear link between moderate seed oil consumption and chronic disease
• Major health organizations support using plant-based oils as part of a healthy diet
• Much of the controversy stems from misinterpreted animal studies, fear-based social media posts, or cherry-picked data
• Focus on using a mix of oils, getting enough omega-3s, eating more wholesome foods, and limiting ultra-processed foods
• Your overall eating pattern matters more than any single ingredient

If you found this episode helpful, subscribe, leave a review, and share it with someone wondering about seed oils. For more practical nutrition tips, visit fueledbyleocom or follow me on social media at nutrition_with_Leonie.

Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com

My YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg

Transcript

Introducing the seed oil controversy

Speaker 1 0:00

Hey , hey , welcome back to Simple Nutrition Insights . I'm your host , danila Campos , registered dietitian and nutrition expert , and today we're diving into a hot topic that's been stirring up a lot of chatter seed oils . Are they inflammatory ? Should we avoid them , or is this just another food trend fueled by fear and misinformation ? Let's get into the facts , debunk some myths and help you feel confident in your food choices .

Speaker 1 0:29

Seed oils are vegetable oils extracted from the seeds of plants like canola , sunflower , soybean , corn , grapeseed , cottonseed and safflower . They are commonly used in packaged foods , salad dressings and for cooking because of their neutral flavor and high smoke point . These oils are high in polyunsaturated fats , particularly omega-6 fatty acids . And then , if you haven't listened to my last episode on fats , definitely go back and take a listen to that , because I talk about the different types of fats , and polyunsaturated fats are one of those types of fats that are considered healthy fats . So why is it that seed oils are in the news , are talked about more so , are a trend , and it's because just everything that is happening recently , right , like the bad rep , I guess that seed oils are getting at this time . But let's tackle some of the biggest myths out there .

Speaker 1 1:35

Myth number one seed oils cause inflammation . The truth Omega-6 can promote inflammation , but only if they drastically outweigh omega-3s in your diet , in moderation . They are essential for

Debunking seed oil myths

Speaker 1 1:53

our brain function , hormone production and cell structure . The problem is imbalance , not the oils themselves . And it's just like what I tell my clients . When we put these foods into good and bad categories , right , then we almost don't know what to do anymore . Right , like is our carrots , you know , healthy ? Or is fruit healthy because it has too much sugar and this and that right ? It just creates more chaos and more confusion . But it's not a single food right . It is essentially chaos and more confusion . But it's not a single food right . It is essentially everything that we do , everything that we eat , on a consistent basis . So same thing with seed oils , right ? So let's keep going with the myths here . Myth number two seed oils are toxic or processed with harmful chemicals . Fact most commercial seed oils are refined using heat and solvents like hexane , but residue levels are tightly regulated and not considered harmful in normal food amounts . Cold press or expeller press options are available if you're concerned . So the key point here is that if you want to have maybe something that they don't use this type of solvent , then you can choose . You know when you look , when you go and buy your oils look for cold pressed or expeller pressed and you know if that is a concern for you . Myth number three natural fats like butter or coconut oil are always healthier .

Speaker 1 3:25

The truth is , saturated fats like butter and coconut oil may raise LDL cholesterol in some individuals . It's not about villainizing one fat or over another . It's about balance , variety and overall pattern of eating . I've had clients and when I've done my community presentations they ask me these questions a lot . Right , like , can I just stick to butter and coconut oil ? Now you know , if you choose that because the flavor or because that's why you want to choose , that's totally up to you , right ?

Speaker 1 4:13

High cholesterol if you do have high history of cholesterol issues , heart disease then we do have to be mindful of how much saturated fat we're consuming , right ? It doesn't mean that we don't have to eliminate butter or coconut oil , but we do have to be conscious as to where are all the saturated fat is coming from , right ? Because if we are having a higher amount , where that is contributing to our LDL right , then that is a concern from heart disease standpoint . And so if we choose , you know we decide to use it sparingly right , and use these

What research actually says

Speaker 1 4:48

other plant oils or seed oils just to help our cholesterol , right , then that's also an option . Let's see what the research says . Large long-term studies do not show a clear link between moderate seed oil intake and chronic disease . In fact , replacing saturated fat with polyunsaturated fat can lower LDL cholesterol and reduce heart disease risk . The American Heart Association , world Health Organization and Dietary Guidelines for Americans support using plant-based oils as part of a healthy diet .

Speaker 1 5:23

So why the controversy ? A lot of it comes from a misinterpretation of animal studies , fear-based social media posts or cherry-picked data . It's easy to get swept up into the fear , but context matters and really understanding research and really understanding studies right , that it is important to get our information from reliable resources , research-backed resources , right and research-based . Because if we just trust , like this random person or this person that has tons of followers , right To whatever they say , right , but we don't do our due diligence as to really know that , hey

Navigating nutrition misinformation

Speaker 1 6:14

, whatever they're saying is actually research backed , right , if that is the case , then you have to be really worried about it , right , like you have to understand , okay , this person maybe has an agenda , this person is trying to sell me something , or whatever the case may be , right . Like you have to get your information from unbiased resources , right , and understand . Like there is a ton of research that you know it goes back for many , many years that talks about the importance of controlling saturated fat because of heart disease and cardiovascular disease .

Speaker 1 6:49

Right , so we cannot just assume that just because somebody is saying that , hey , you know , consume more tallow or consume more butter or more coconut oil , right , it's so good for you Just because they're saying it , or because they're anecdotally , you know , they have a personal story behind it , right ? Right , we are our own individuals and so we all have specific needs and so we have to just take this information and question it , right . Okay , is this really what it really means ? Right , is this backed by research or is it just trying to create more fear ? And I've had lots of clients come to me and say you know what ? I'm so confused , I don't know where to start . I have all this information , I have conflicting information , and it's just so much for me , right , and I'm so glad that they're here , I'm so glad that they are coming to see me , right , because then we can really understand information that they are , that they have in front of them Right , really dissect it and understand like . This is valid information , it's backed by research and this is just like nonsense , right , and so if you have information , you know , if you have questions about information like that , or if you're not sure about what you're reading or listening , to reach out to a race or dietitian , right , a doctor in nutrition or someone that has the background right and the unbiased about the information that you're looking at , to get the truth right About what it is that you are listening , what it is that you are reading . Okay , so what should we focus on Instead of stressing over one ingredient ?

Speaker 1 8:48

Here's what to prioritize Use a mix of oils Olive oil , avocado oil , canola oil . Variety helps to reduce the risk . Get enough omega-3s right From flax , chia , walnuts or fatty fish like salmon , sardines , tuna , mackerel . Eat more wholesome foods fruits , vegetables , whole grains , nuts and seeds , legumes . Limit ultra-processed

Practical recommendations for healthy fats

Speaker 1 9:05

foods , not because of the seed oils , but because of their overall nutrient quality . At the end of the day , a single oil isn't going to make or break your health . Your overall eating pattern is what truly matters .

Speaker 1 9:19

So it's so important to understand these right , because the other thing too and this is what I talked about in my last episode is that oils are part of a macronutrient , right , part of your fats , and they are higher in calories over twice as much of what protein and carbs are going to give you . And so that means that we don't need as much , right , we just need a smaller amount . And so when you really put it in perspective , you know , if you have two tablespoons right of whatever oil , that is over about 200 calories right Now , if we think about eating consistently fried foods , right , that means that you're using a massive amounts , massive amounts of oil . Right , it's unnecessary . We don't need to do that . We can still , you know , be healthy and reduce our risk , if that is what we're concerned about , but just using a smaller amount if we need to , right , you can use the spray to coat your pan and , like , just cook your meals . You can use olive oil right For dressings and drizzle your vegetables . Don't use it for cooking , right , it has a lower smoke point , so it is going to burn faster and that could be a risk .

Speaker 1 10:34

And so it's again , not so much fearing the seed oils , right , is understanding . Okay , how much do I use really , right , and do I eat fried foods or fast foods that do use those oils , right , because they are more affordable , and that combination of that and just whatever in the food it makes it more palatable , right , more desirable . Okay , then let's change our eating habits , right ? Let's add more of these wholesome foods , let's reduce that intake . So don't fall onto this trend , right , and fear everything . Fear the oils . Meanwhile , you know our other aspects of our nutrition are like , not where they need to be . Focus on simpler changes . Focus on adding , again , more wholesome foods , more of the omega-3s If you have found yourself having a lot of these seed oils , okay , let me add more of these omega-3s , which , to be honest with you , every time I have a patient this is something that I want to say probably 90 to 95% of the time , my patients don't get enough omega threes , and that's probably a reflection of most of the population , right ?

Speaker 1 11:55

We just don't get enough omega threes . Again , your omega threes are going to come from your walnuts , your flaxseed , your chia seeds , your fatty fish . If you don't do any of that , right , which honestly I think , if you don't do fish , that's fine , but you have your plant sources , right ? You can add more flaxseed , more chia

Balanced approach to oils and fats

Speaker 1 12:14

seeds , more walnuts , and if we've noticed that . Okay , we're not getting any of that . Okay , let's add an omega-3 supplement . Make sure that you talk to your doctor , make sure that you talk to your registered dietitian to figure out what is the best option , but you do want to make sure that you get one that has DHA and EPA , because those are your essential fatty acids . And so think about those things right .

Speaker 1 12:42

Don't just fear the seed oils , don't just fall into these trends . Right , really understand where your nutrition is at right and start making smaller changes . Okay , maybe I am using a lot of oil . Okay , let's decrease the amount . Or maybe I am using a lot of butter and tallow and coconut oil and now I'm noticing that my LDL is going up . Okay , now let's reduce that , because , again , we don't need a ton of them .

Speaker 1 13:12

Right , it is a macronutrient that is high in calories , so we just need a small amount to create satiety , to manage more sugars right , it's still something that we need , but we can get it from other sources avocados , not seeds , and so if we eat them right , then we can get them from there . Essentially , the oils themselves . We just need a very small amount If we need them for cooking . Olive oil is great for drizzling in your salad dressings or other types of foods that we are not cooking at a higher heat because it is going to burn faster . So consider all those things right .

Speaker 1 13:52

The bottom line is that seed oils are not the enemy . They're just one part of a bigger picture . Don't fall for fear-based fats . Stick to balanced , science-backed nutrition . And if you found this episode helpful , be sure to subscribe , leave a review and share it with someone who's been been wondering about seed oils . And if you want to dive deeper into practical nutrition tips , check out my website , fueledbyleocom , or follow me on social media at nutrition underscore with underscore Leonie Lab . All right , thank you so much everyone . I will talk to you and see you very soon . Remember , food should fuel , not stress . You Take care . Bye-bye for now .