Scroll through wellness TikTok for five minutes, and you’ll face thousands of videos of people blaming seed oil for everything from inflammation to weight gain. However, there are many nutritionists who argue that they’re unfairly blamed for modern health issues. Before we decide where we stand, it’s important to understand what they actually are, where they come from, and why they are receiving so much backlash.
What Are Seed Oils?
Seed oils are exactly what they sound like: cooking and industrial oils extracted directly from the seeds of plants. The oils are extracted from the plant through mechanical or chemical processes that include bleaching, refining, and heating. Most of these oils contain monounsaturated and polyunsaturated fats that can be both harmful and beneficial to certain diets. Many people are unaware of what exactly is considered a seed oil, so let’s make light of some of the most common ones, AKA the ‘Hateful Eight’:
- Soybean Oil: Extracted from soybeans and widely used in dressings, mayonnaise, sauces, snacks, and restaurants.
- Canola Oil: Refined oil derived from rapeseed. Used in many packaged foods, cooking sprays, fried foods, and restaurant kitchens.
- Sunflower Oil: Made from sunflower seeds and often marketed as the most heart-friendly cooking oil.
- Grapeseed Oil: Made from grape seeds left over from winemaking and often used in salad dressings.
- Corn Oil: Extracted from the germ of corn kernels and often used for frying due to its high smoke point.
- Safflower Oil: Produced from safflower plant seeds and often used in salad dressings and cooking.
- Cottonseed Oil: A byproduct of cotton production that is used in commercial foods.
- Rice Bran Oil: Oil extracted from the hard outer layer of brown rice.
While seed oils are used as a collective term, not all of these oils are processed in the same way or for the same purposes. They all bear differences in extraction, composition, and culinary uses. These oils are commonly found in packaged foods, restaurants, and food manufacturing because they are inexpensive, versatile, and have neutral flavors. Some examples include: chips, granola and protein bars, pastries, fried foods, spreads, marinades, plant-based products, and gluten-free snacks.
Why Are Seed Oils So Controversial?
Concern #1: They’re Highly Processed
There are concerns about the industrial process used to make seed oils that make them harmful. Unlike oils that are extracted through methods such as cold pressing, many commercial seed oils are manufactured using a combination of mechanical processing and solvents like hexane to maximize the amount of oil extracted from seeds. As this may concern many, the final product of hexane is evaporated due to the use of heat in the stages of the process, and any remaining residue is kept at extremely low levels. There is also a difference between cold-pressed and refined oils, as many seed oils are refined and deodorized to create a shelf-stable life. There is the option of cold-pressed oil, which is minimally processed, preserving the beneficial antioxidants and vitamins that they hold.
Concern #2: Omega-6 Fatty Acids
Just like Omega-3s, Omega-6s are just as essential. Seed oils are high in polyunsaturated and monounsaturated fats, which are mostly higher in omega-3 and omega-6. These may help with a decrease in inflammation when consumed in safe ratios and are also suggested to be beneficial for lowering the risk of heart disease, with more research showing that those who replace butter with plant-based oils have a decreased mortality rate. The American Heart Association provides evidence that agrees that replacing saturated fats with polyunsaturated fats like those in seed oils can reduce heart disease risk. The fact is, your body needs small amounts of these polyunsaturated fats, so overconsumption is what leads to an imbalance, causing inflammation.
Concern #3: Wellness Trends
TikTok, along with many other social media platforms, has taken over the wellness field with so many trends that actually lack scientific evidence. Whether it be the thousands of things people consume in the morning to have a “healthy gut,” or the gadgets that people are convincing you to buy because they will “promote longevity,” many of these suggestions spread faster than the research behind them. Seed oils have been the newest target in online wellness culture; many people have gone as far as holding license cards to give to servers at restaurants that emphasize their need for a seed oil-free meal. This is completely fine if you have a known sensitivity to seed oils, but if not, this only increases the fearmongering that a lot of wellness culture is rooted in and dilutes the seriousness of those who actually have allergies. As a result, the conversation around seed oils has become driven by viral content rather than clear discussions of food science. Moral of the story: before jumping on the wellness trends that appear aesthetically pleasing, please start with research.
Is It the Oil of the Foods They’re Found In?
A question I had while I continued my research on this was whether the concern should be directed at the oils themselves or at the foods they are most commonly found in. Seed oils are often associated with ultra-processed foods such as fast food, frozen meals, and packaged snacks. Not only do these foods contain refined oils, but they also contain high added sugars, sodium, and refined carbohydrates, which decrease the viable nutrients needed in what we consume.
When it comes to homemade stir-fry cooked with canola oil and a fast-food meal with fried foods, while both contain seed oils, their nutritional profiles are largely different. Which is why we should focus on dietary patterns rather than a single ingredient in isolation. Identifying the context in which food is prepared and consumed matters just as much as the ingredient itself. If I’ve learned anything, it would be to cut out the processed seed oils that are often found in packaged items and instead revert to homemade options so that you are clear about what you are consuming.
Seed oils have become a hot topic, but understanding the debate starts with knowing what they are and the issues people have with them. Before you take anyone’s word for it, take a closer look at the science, the context, and the food on our plate as a whole.
Sources:
Veyr Organics. “Cold Pressed Oils vs Regular Oils: Key Differences and Health Benefits Explained.” ROOTS VEYR ONLINE, 24 Sept. 2024, rootsveyronline.com/blogs/health-blogs/cold-pressed-oils-vs-regular-oils-key-differences-and-health-benefits-explained?srsltid=AfmBOop_CAxOjWmMX0Z6Ri5w5QxSb6_IRcxUMU6CVO9QuW5oWt-qP52B. Accessed 22 June 2026.
Harris, William S., et al. “Omega-6 Fatty Acids and Risk for Cardiovascular Disease.” Circulation, vol. 119, no. 6, 17 Feb. 2009, pp. 902–907, https://doi.org/10.1161/circulationaha.108.191627.
Williams, Sarah. “Five Things to Know about Seed Oils and Your Health.” News Center, 2025, med.stanford.edu/news/insights/2025/03/5-things-to-know-about-the-effects-of-seed-oils-on-health.html.
Cleveland Clinic. “Seed Oils: Are They Truly Toxic?” Cleveland Clinic, 3 Oct. 2023, health.clevelandclinic.org/seed-oils-are-they-actually-toxic.
“Seed Oils Aren’t the Problem—How We Consume Them Is.” Tufts Now, 14 July 2025, now.tufts.edu/2025/07/14/seed-oils-arent-problem-how-we-consume-them.
“The oil aisle: health hero or hidden hazard?”
– Unknown
