Are Seed Oils Bad For You?

Seed oils: are they bad, unhealthy and toxic?

Right from the jump – no, seed oils are not bad for you. This may come as a surprise to some, especially with the growing buzz around "toxic" seed oils in popular media. I will break down what seed oils are, how they earned a bad reputation, why much of the fear surrounding them is based on misinformation and how you should actually eat for your health.

What Are Seed Oils?

As the name suggests, seed oils are oils derived from the seeds of plants. Some of the most common examples include canola, corn, peanut, soybean, flaxseed, sesame, and sunflower oils. These oils are widely used in cooking and processed foods due to their availability, relatively low cost, and versatility.

Why Are These Oils Thought to Be "Bad" or "Toxic"?

The idea that seed oils are toxic stems from their high content of omega-6 fatty acids, specifically polyunsaturated fats (PUFAs). Omega-6 fatty acids are essential fats that our bodies need to function properly. But the key word here is "essential"—our bodies require omega-6s for various processes, and they are crucial to our health.

So where did this connection between PUFAs and toxicity arise? As with most things it is sometimes hard to trace back where this rumor started. Without calling out names, it appears to have been popularized by an individual’s quest to back the “Carnivore Diet”. The claim is that these oxidized omega-6s raise our oxidized LDL (LDL is one of the markers associated with cholesterol levels to assess cardiovascular health, etc) which then may increase risk of cardiovascular disease. None of these claims have significant scientific backing and is a classic case of correlation, not causation. In fact the opposite idea, consuming omega-6s decreases risk of cardiovascular disease, has robust scientific backing.

It's not the omega-6s themselves that are the problem. Issues might arise with the imbalance between omega-6s and omega-3s in the average diet. Omega-3s, another type of essential fatty acid, are often under-consumed in comparison to omega-6s. This imbalance can lead to an unhealthy inflammatory response, but that doesn’t mean omega-6s themselves are harmful. It’s all about balance.

Omega-3s vs. Omega-6s: The Ratio Matters

You’ve likely heard a lot about omega-3 fatty acids and their many health benefits—reduced inflammation, heart health, brain function, and more. But what gets less attention is omega-6 fatty acids, which are also essential for your health. Omega-6s get a bad reputation when people see that they are “pro-inflammatory”.

It's important to note that inflammation, while often discussed negatively, is a necessary process in the body. It’s how the body responds to injury, infection, or harmful stimuli. Chronic inflammation, however, is the issue. It’s the long-term, constant state of inflammation that can lead to health problems. To maintain balance, our bodies need both omega-6 and omega-3 fatty acids, which work in tandem to regulate inflammation and other bodily functions. When you consume a variety of foods that include both omega-6s and omega-3s, your body has all the tools it needs to manage the natural ebb and flow of inflammation.

To better illustate this, think of a fever - which an inflammatory response. We see that a fever is useful, essential and a natural immune response to fight off a cold or infection. However, if the fever were to persist or escalate to too high of temperatures, then that is when we would view it as a problem. It is not the fact that we have fevers, but rather a dysregulated fever is an issue.

The Fear-Mongering Myths and Nutrition Trends

Seed oils have been caught in the crossfire of the latest nutrition trends, and often, they are unjustly vilified as "toxic." This feeds into a larger narrative of finding a singular cause for modern health problems. The idea that one specific food is to blame for all our ailments is oversimplified and misleading. Our bodies are complex, and there’s rarely one magic bullet for illness.

While it's important to question the food systems in place and explore how we can improve our diets, blaming seed oils for health problems is not the answer. Nutrition is far more complicated than blaming one food. Creating narratives around individual foods as “good” or “bad” increases stress and anxiety, which can actually harm your health more than the food itself.

A Balanced Approach to Eating

The key takeaway here is that balance is crucial. Seed oils, when consumed as part of a diverse and well-rounded diet, are not harmful. They provide essential fats that your body needs to function, and when consumed alongside a variety of other foods, they contribute to a healthy diet. Rather than focusing on whether a particular food is “toxic” or “good,” try to focus on the bigger picture of eating a variety of whole foods, balancing omega-6 and omega-3 fats, and nourishing your body with the nutrients it needs. There are also numerous studies backing the guidance that consuming plant-based fats can help lower LDL cholesterol.

Seed oils are not the scapegoat they’ve been made out to be. They are a source of healthy fats, essential for our bodies to function. The focus should be on consuming a variety of foods, including both omega-6 and omega-3 fatty acids, to maintain balance and support overall health. So, the next time you hear about the dangers of seed oils, remember that the science doesn’t support the fear. The truth is, it’s not about demonizing individual foods—it’s about maintaining a healthy, balanced diet.

The Myth Of Dieting Willpower

We’ve all heard it, felt it, seen it, thought it - if you can’t follow a diet, you lack willpower.

I remember the first time that I heard that this concept of lacking willpower around food was not actually a real thing, I didn’t believe it to be honest. This narrative is so powerful in the dieting space because it always needs to be turned back onto you. For example, if something doesn’t work, it’s because you lack willpower, not because the concept was faulty to begin with.

So why is this concept of willpower faulty?

On a basic biological level, humans need to consume energy to survive. Plants need sunlight and water. We need carbohydrates, protein, fat, water. Because of this, our brains are wired to get us to eat because that is how we get energy. When we consume food our bodies break it down and it eventually ends up being ATP; a fuel source for our cells. In order for this process to happen over and over again, our bodies have a complex network of signals to tell every organ in your body to do its job. For example, when you are low on energy your body signals your brain to start thinking about food, your stomach makes noises and has an “empty” feeling. So then you know it is time to eat, the brain signals “good job!” for eating, and there is another set of communications to say that you have enough energy for now so the body needs to focus on the digestion, breakdown and utilization of this energy.

Now, when your body is in a starved state (restricting, under-eating, too low Calories, etc) then the signals to eat are going to be stronger, more panicked and desperate. To your body, it doesn’t know when the next meal will be. It doesn’t understand the concept of dieting because restriction and weight loss could mean death. So when people say they lack willpower, I see it as their body just really kicks into gear to keep this person alive. It’s not willpower, it’s biology. Do you see why it’s faulty when you turn the concept of willpower around to see it from your body’s point of view? Learning about this realized I had felt so much shame around my “lack of control” around food. I thought it was a moral and physical failing on my part and with working through these concepts I have seen that is not the case at all.

Now I want to answer to some questions to put this is real-life perspective.

“What about overall trying to eat healthier? I do really well for awhile and then I just end up eating junk food again.”

This is about taking away morality of food. Take away the black and white thinking and make it gray. There are no “good” or “bad” foods. You aren’t eating “healthy” or “junk” food. You’re just eating food. Make it as neutral as possible and then you can have a convo with your body about what feels best for you.

“If I keep candy at my desk I’ll just eat it all day.”

This is because you haven’t given yourself permission to eat it whenever, where ever. It becomes enticing when there is deprivation. Normalize it being around then it won’t have so much intrigue.

“My brother dieted and kept the weight off. I tried the same thing, lost the weight and then gained it all back. Why??”

I’ll use the cliche of every body and situation is different. I don’t know the complexities of each of their bodies so I can’t say much more than who knows what really went on with the brother and for the other person’s body that is a pretty clear path of what happens with dieting. With weight loss you body could think you’re starving and slowly dying, so it does what it can to protect you. So that means when the energy is available again it is going to hold on to it in case you go into another starvation mode. You’re not broken, you’re being protected.

To sum it all up…

Your body will always want to eat. Since it can’t force you to eat, it does so in other ways through chemical and hormonal signals to the brain to get you to think about food. Then when you don’t listen it will get louder, it will get you to obsess over it. It’s trying to keep you alive! So heal your relationship with your body, listen to what it is trying to say and “willpower” will no longer need to be in your vocabulary around food. Since this can be difficult and complex to do, a dietitian is a great resource to get to the roots of how you feel about food and your body that cause these feelings of “lack of control.”

Katy Gaston Nutrition

Katy is a registered dietitian nutritionist and owner of Katy Gaston Nutrition based in San Francisco, CA.  Katy is passionate about her work in eating disorders and disordered eating (AKA dieting) and wants to help people heal their relationship with food and body.  If you would like to work with Katy in counseling sessions, she is available virtually via her services page below.  If you are unable to be a client at this time but would like learn more, click here for a free introduction into intuitive eating workbook!

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