Seed oils have become a hot-button topic in the wellness world, with rising concerns about how they’re processed and how they impact long-term health. While some sources promote seed oils as “heart-healthy,” others point to growing evidence linking them to inflammation and chronic disease. So what’s the real story?
In this article, we break down what seed oils are, how they compare nutritionally to olive oil, and why extra virgin olive oil remains the gold standard for both health and flavor.
What Are Seed Oils — and How Are They Made?
Seed oils are extracted from the seeds of plants such as soybeans, sunflowers, corn, and canola. You’ll often see them labeled as “vegetable oil” or listed in the ingredients of ultra-processed foods.
Common seed oils include:
- Canola (rapeseed) oil
- Corn oil
- Cottonseed oil
- Grapeseed oil
- Rice bran oil
- Safflower oil
- Soybean oil
- Sunflower oil
-
Generic “vegetable oil” blends
While some seed oils are made using mechanical methods (like cold-pressing), most undergo industrial processing with chemical solvents—most notably, hexane. This process not only strips away nutrients but raises concerns about potential residue in the final product. The FDA doesn’t currently regulate how much hexane might remain in these oils, leaving a grey area when it comes to safety.
What’s the Concern with Seed Oils?
High in Omega-6s, Low in Omega-3s
One of the primary issues with seed oils is their fatty acid profile. They’re high in omega-6 polyunsaturated fats and low in omega-3s. While both are essential in small amounts, the typical Western diet skews heavily toward omega-6s—sometimes at a ratio as high as 17:1—compared to the ideal 1:1 to 4:1 range seen in Mediterranean-style diets. This imbalance is thought to contribute to chronic inflammation, which underlies many health conditions.
Heating Seed Oils Can Be Harmful
Another key issue with seed oils? They break down under heat. Despite their relatively high smoke points, seed oils are chemically unstable when heated, leading to the formation of polar compounds—harmful byproducts linked to heart disease, digestive issues, and even cancer. These compounds also negatively affect taste, texture, and shelf life.
So while seed oils may not be as “bad” in their raw form, cooking with them—especially at high temperatures—is where the real concern lies.
What About the “Heart-Healthy” Claims?
Yes, some organizations (like the American Heart Association) suggest that seed oils can lower LDL cholesterol when used instead of saturated fats like butter. But context matters.
These benefits are often cited in studies comparing seed oils to known unhealthy fats—not to whole, minimally processed oils like extra virgin olive oil. Additionally, these studies don’t address what happens when seed oils are exposed to heat, or how they’re consumed in the real world—usually as part of ultra-processed foods.
Olive Oil: A Natural, Nutrient-Rich Alternative
Unlike seed oils, olive oil—especially extra virgin olive oil (EVOO)—comes from the fruit of the olive tree and is minimally processed. It contains a different type of fat: mostly monounsaturated fat, particularly oleic acid (an omega-9), which has been linked to reduced inflammation, improved cholesterol, and a lower risk of heart disease and Alzheimer’s.
EVOO also provides:
- Vitamin E (a powerful antioxidant)
- Vitamin K
-
Over 30 polyphenols with antioxidant and anti-inflammatory properties, such as oleocanthal, oleacein, and oleuropein derivatives.
Stability When Heated: Why Olive Oil Wins
Despite persistent myths, olive oil is surprisingly stable under heat. A 2018 study published in Acta Scientific Nutritional Health tested various popular cooking oils and found that extra virgin olive oil produced the lowest levels of polar compounds when heated. It outperformed canola, grapeseed, rice bran, and even refined olive oil.
This makes EVOO not only a healthier oil, but also a safer one for cooking—even at higher temperatures.
How to Make the Switch
Rather than obsessing over what not to eat, focus on what you can add to your routine to support long-term health. Replacing seed oils with extra virgin olive oil is a simple and effective upgrade.
Try:
- Using EVOO as your go-to cooking oil
- Making dressings, dips, and sauces with olive oil
- Swapping butter or seed oil in baking recipes
- Roasting or sautéing vegetables in EVOO
-
Drizzling over soups, stews, or toast for a finishing touch
When paired with a Mediterranean-style diet rich in vegetables, legumes, fish, and whole grains, olive oil helps reduce inflammation and support heart health.
The Bottom Line
Seed oils are industrially processed, chemically unstable at high heat, and overconsumed in the standard Western diet—often as part of ultra-processed foods. While they may not be inherently harmful in small amounts, they pale in comparison to the health benefits offered by extra virgin olive oil.
At kyoord, we believe food should nourish and protect. Choosing a high-quality olive oil is one of the simplest, most effective steps you can take toward better health.
