Oil is an essential component to everyday life–for cars, electricity, skin care, and cooking. Although this slippery substance has its controversies, we can’t live without its various forms. Wars for fossil fuels have been fought on a global stage, and the latest dietary battleground is now taking place in the farmer’s field: seed oils are in the crosshairs of many health and wellness influencers.

Seed oils, such as soybean oil, corn oil, sunflower oil, and canola oil, are widely used in cooking, found in processed foods, and used for industrial applications. Critics argue that these oils may have harmful health effects while others highlight their nutritional benefits and practical uses. Here is a breakdown of the main points of contention:

Omega-6 Fatty Acids and Inflammation

• Criticism: Seed oils are high in omega-6 fatty acids, which can contribute to an imbalance in the omega-6 to omega-3 ratio in modern diets. Some researchers suggest this imbalance promotes chronic inflammation, potentially increasing the risk of heart disease, cancer, and other inflammatory conditions.

• Counterpoint: Omega-6 fatty acids are essential, and their role in inflammation is complex. Many studies indicate that consuming omega-6 fats as part of a balanced diet is not inherently harmful and may even reduce cardiovascular risk.

Processing and Refinement

• Criticism: Seed oils are often heavily refined in processes that use high heat, chemical solvents (e.g., hexane), and deodorization. Critics argue that these processes may degrade beneficial nutrients and create harmful byproducts, like trans fats or oxidized lipids.

• Counterpoint: Many refined seed oils meet safety standards, and modern refining processes aim to minimize harmful byproducts. Cold-pressed or minimally processed alternatives are available for those concerned about refinement.

Health Studies and Dietary Patterns

• Criticism: Some skeptics blame seed oils for the rise in obesity, diabetes, and other chronic diseases, arguing that their widespread use in processed foods correlates with worsening public health.

• Counterpoint: Correlation does not equal causation. Many health experts argue that these diseases are multifactorial and point to excessive calorie intake, low physical activity, and sugar consumption as more direct culprits.

In my humble country physician’s opinion, seed oils are not inherently bad or good. Their low cost and availability, however, create an overabundance of highly processed, high-calorie foods like fries, chips, and other snacks. I know life can be busy, but the more time you spend cooking your own food, the healthier you will be. Over time, you’ll likely gravitate toward less processed oils that have a higher flash point, such as avocado and coconut oils.