Why I Avoid Seed Oils (and What I Use Instead)

Seed oils are everywhere. They’re the most commonly used cooking oils in restaurants and are added to everything from bagels to protein bars. While our bodies do need a small amount of omega fats, too much of a “good” thing can quickly turn harmful.

What Are Seed Oils?

Seed oils are industrially processed oils extracted from seeds like soybeans, canola, sunflower, safflower, grapeseed, and corn. They’ve become the standard for cooking and packaged foods because they’re cheap and shelf-stable—but that doesn’t necessarily mean they’re ideal for our health.

Why I Avoid Them

The main reason I steer clear of seed oils is that they’re unstable and easily damaged—especially when exposed to heat. These oils oxidize quickly, creating compounds that can be toxic to the body and contribute to inflammation.

Over time, this chronic inflammation has been linked to a variety of health issues, and I’ve noticed it show up as more sensitive skin, gut discomfort, and lower energy. Once I began cutting them out, I saw a big difference in how I felt overall.

What the Science Says

A lot of the conversation around seed oils has become polarized online, but the science is still mixed. Some people—myself included—notice a clear difference when avoiding seed oils, while research shows varying results depending on how they’re used and processed.

• A systematic review of randomized controlled trials found that increasing linoleic acid (the main omega-6 in seed oils) did not significantly raise inflammatory markers in humans. (Mass General Hospital, 2024)

• However, other studies suggest that when seed oils are overheated or processed, they may oxidize and form potentially harmful compounds. (Academy of Nutrition and Dietetics, 2024)

  
  

So while research is ongoing, my personal approach is simple: I minimize them where I can and focus on whole, less-processed fats that make me feel good.

The Skin and Gut Connection

From my own experience, once I stopped using most seed oils—and started checking labels more closely—my skin became less reactive and my gut felt calmer. While not everyone may have the same sensitivity, many people notice that cutting back on highly processed oils and foods can lead to clearer skin, better digestion, and improved energy.

Healthier Alternatives

There are plenty of nourishing fats that support your body instead of working against it. I reach for:

• Saturated fats: butter, ghee, coconut oil, and tallow

• Monounsaturated fats: avocado oil and olive oil

  
  

These are more stable for cooking, nutrient-rich, and much closer to what our grandparents used in their kitchens.

The Bottom Line

Seed oils are hard to avoid completely—they’re in most restaurant meals and even in many “healthy” processed foods. That’s why eating whole foods and cooking at home as much as possible is such a game changer for your health.

If you’re ready to learn how to make simple swaps like this that actually make a difference, I can help. Through my wellness coaching, I’ll teach you how to simplify your pantry, read labels with confidence, and start feeling your best—inside and out.

References

• Kane A. “Seed Oils: Facts & Myths.” Massachusetts General Hospital News, 2024.

• Academy of Nutrition and Dietetics. “Nutrition Fact Check: Seed Oils,” 2024.

• Laurindo L.F. et al. “Evaluating the Effects of Seed Oils on Lipid Profile.” PMC, 2024.