The Real Deal on Seed Oils: What Experts Want You to Know

Canola, sesame and other seed oils are getting a bad rap lately but a dietician separates the fact from fiction.

Published on September 17, 2025

Credit:

Andy Lyons

The seed oil debate is part science, part internet wellness trend. You may have heard the claim that the omega-6 fatty acids in these oils—made from seeds of plants such as canola, sesame,
or soybean— trigger inflammation. But common seed oils like sunflower, safflower, soybean, and canola oil are rich in omega-3 and polyunsaturated fats, including essential fatty acids our bodies can’t produce on their own, and that play an important role in our brain and overall health. And these healthy fats are a cornerstone of the Mediterranean diet, style of eating, which is widely recommended by nutritionists and heart health experts.

Fats in seed oils have also been shown to help lower cholesterol, especially when used in place of saturated fats like butter. So what's the deal?

Bonnie Taub-Dix, RDN, is host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It—Taking You From Label to Table.

Why Are Seed Oils Getting Bashed?

"It may be because seed oils appear in many ultra-processed foods including those that are high in sugar, salt, and unhealthy fats," says dietitian Bonnie Taub-Dix. But there's often a misunderstanding about what processed really means. "If you buy a carrot at a farmer’s market, bring it home, peel it, and cook it, you just processed it, and that’s perfectly fine. Processing alone isn’t the problem; it’s what’s added to the food when it's processed that matters," says Taub-Dix.

What's The Story Behind Omega-6 Fatty Acids?

Found in many seed oils, omega-6 fatty acids have gotten a bad reputation for supposedly causing inflammation, but it's more complicated than that. While omega-6s do play a role in the body’s natural inflammatory response, they’re also essential for things like growth, brain health, and overall wellness, says Taub-Dix.
When omega-6 fats are eaten as part of a balanced diet, especially alongside foods rich in omega-3 fats like salmon, flaxseeds, chia seeds, and walnuts, which are heart-healthy and can help lower cholesterol, they don’t cause inflammation. "The real problem isn’t the omega-6 fatty acids," says Taub-Dix. "It's that many people don’t get enough omega-3s, throwing off the balance between the two."

It’s more important to focus on getting enough omega-3s, which promote heart and brain health. Also, a new study finds that higher blood markers of linoleic acid—the main omega-6 in seed oils—is tied to lower inflammation and other heart disease risk factors.

The Bottom Line

It's about balance. Health experts, such as the American Heart Association, say that seed oils can be part of a healthy diet; there's no need to cut them out completely. Instead, aim to use a variety of healthy oils for cooking and dressings, and eat sources of good fats like nuts and avocados.