Seed Oils: What’s the Real Story?
Are seed oils healthy? Get a simple breakdown of what the science really says and how to use them wisely in your everyday meals.
Seed oils— like canola, sunflower, soybean, safflower, and corn oil—have become a staple in kitchens and processed foods worldwide. Yet, recent social media buzz has painted them as toxic villains linked to inflammation, chronic disease, and obesity. However, leading nutrition experts and decades of scientific studies tell a more nuanced story. This blog will cut through the misinformation to reveal what the latest research actually says about seed oils and their role in a healthy diet.
What Are Seed Oils?
Seed oils are extracted from the seeds of various plants. They’re rich in unsaturated fats, particularly omega-6 fatty acids, and are typically liquid at room temperature. Unlike saturated fats found in butter, lard, or coconut oil, seed oils are widely used for their neutral flavor, affordability, and versatility in cooking and food manufacturing.
Omega-3 and Omega-6: The Essential Fats
Both omega-3 and omega-6 fatty acids are essential for our health—our bodies can’t make them, so we need to get them from our diets. Omega-3s, found in fatty fish, flaxseeds, and walnuts, are known for their anti-inflammatory properties and benefits for heart and brain health. Omega-6s, which are abundant in seed oils, also play important roles in cell function, energy production, and heart health.
Despite what you may have heard, omega-6 fatty acids are not inherently harmful or pro-inflammatory. In fact, recent research shows that the idea that omega-6s cause inflammation is not supported by science. Omega-3s may have stronger anti-inflammatory effects, but this doesn’t mean omega-6s are harmful. Both types of fat are necessary for optimal health, and the key is balance.
The Inflammation Myth
A common claim is that seed oils promote inflammation and oxidative stress, increasing the risk of chronic diseases. However, randomized controlled trials and large-scale studies consistently show that linoleic acid—the main omega-6 fat in seed oils—does not increase inflammation or oxidative stress in humans. In fact, higher intake of linoleic acid is linked to a reduced risk of cardiovascular disease and may even help lower the risk of type 2 diabetes, liver disease, and dementia.
Seed Oils and Cholesterol
One of the best-studied benefits of seed oils is their effect on cholesterol. Decades of research show that swapping saturated fats for unsaturated fats—like those in seed oils—lowers LDL (“bad”) cholesterol, a major risk factor for heart disease. Few nutrition recommendations have as much solid evidence behind them, and large studies consistently link this switch to lower death rates from heart disease.
The Role of Processed Foods
It’s true that the rise in seed oil consumption has paralleled increases in obesity and chronic disease. However, this correlation is likely due to the overall diet—especially the high intake of ultra-processed foods that are packed with added sugar, salt, and unhealthy fats, not just seed oils. The real health risks come from these processed foods, not the oils themselves. In fact, replacing animal fats with seed oils has been one of the key contributors to the decline in cardiovascular mortality in recent decades.
The Bottom Line
Seed oils are not the villains they’re sometimes made out to be. When used in moderation as part of a balanced, whole-food diet, they can be a healthier choice when they replace saturated fats. The scientific consensus, supported by global health authorities, is that seed oils are safe and beneficial for most people.
Key Takeaways:
- Seed oils are rich in unsaturated fats, especially omega-6 fatty acids.
- Omega-6s are not pro-inflammatory and are essential for health.
- Replacing saturated fats with seed oils lowers LDL cholesterol and reduces heart disease risk.
- The real health risks come from ultra-processed foods, not seed oils themselves.
- Seed oils can be part of a healthy diet when used in moderation.
So, the next time you reach for a cooking oil, remember: choosing a seed oil—rather than a tropical oil high in saturated fat like coconut or palm oil, or an animal fat like butter or lard—is a smart choice for your heart and your health, since seed oils are higher in healthy unsaturated fats and have been shown to support cardiovascular wellness.
Have questions? Schedule a free consultation or send me an email!
Dr. Heather Gosnell
Pediatrician | Plant-Based Health Coach | Advocate for Holistic Family Wellness
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NAFLD (Now MASLD): What Every Family Needs to Know About Fatty Liver Disease in Adults and Kids
Learn what families need to know about metabolic dysfunction-associated steatotic liver disease (MASLD)—formerly NAFLD—including risks for both adults and children, and steps you can take for liver health.
As a pediatrician and plant-based health coach, I’ve seen firsthand how non-alcoholic fatty liver disease (NAFLD)—now newly named metabolic dysfunction-associated steatotic liver disease (MASLD)—is quietly becoming one of the most common—and overlooked—health issues for both adults and children. Many families I work with are surprised to learn that this “silent” liver condition isn’t just an adult problem; it’s affecting more kids than ever before.
I recently shared more insights on this topic as a quoted expert in the WellnessPulse article, “Best and Worst Foods for Liver Health: What to Choose and What to Limit.” Read the full article on WellnessPulse.com.
What’s in a Name? NAFLD Is Now MASLD
You may have heard the term NAFLD, but in 2023, experts updated the name to MASLD (metabolic dysfunction-associated steatotic liver disease) to better reflect the root causes of the condition. The new name emphasizes the strong link between fatty liver and metabolic health issues like obesity, insulin resistance, and type 2 diabetes. This change also aims to reduce stigma and clarify that the disease is not simply about the absence of alcohol, but about underlying metabolic dysfunction (Lazarus et al., 2023).
What Is MASLD?
MASLD means there’s extra fat stored in the liver, not due to alcohol, but often linked to lifestyle factors like diet, weight, and activity level. It can range from simple fat buildup to more serious inflammation and scarring, which can eventually lead to cirrhosis or even liver cancer.
Why Does MASLD Matter?
Most people with MASLD don’t have symptoms, so it’s easy to miss. In my practice, I often discover it during routine bloodwork or imaging for other reasons. The real concern is that MASLD raises the risk for type 2 diabetes, heart disease, and other serious health problems—sometimes even before liver symptoms appear. MASLD is now the leading cause of chronic liver disease worldwide, affecting nearly 30% of the global population and rising (Younossi et al., 2016; Amini-Salehi, 2024).
How MASLD Affects Adults
Adults with MASLD are often juggling busy lives, work, and family, and may not realize their liver is under stress. I’ve seen patients who felt perfectly healthy, only to find out their liver enzymes were elevated or their ultrasound showed fatty changes. Many have risk factors like obesity, high cholesterol, or diabetes, but sometimes MASLD appears even in people who don’t fit the “typical” profile (Younossi et al., 2019).
MASLD in Children: A Growing Concern
What really worries me as a pediatrician is how MASLD is showing up in younger and younger kids. I’ve counseled families whose children were diagnosed after a routine checkup. Kids with obesity, especially boys and those from certain ethnic backgrounds, are at highest risk (Vos et al., 2017). Because children’s livers are still developing, early damage can have lifelong consequences (Vos et al., 2017).
What Can Families Do?
The good news is that MASLD can often be improved—or even reversed—with lifestyle changes. In my coaching sessions, I focus on:
· Balanced, plant-forward meals: Prioritizing fruits, vegetables, whole grains, and lean proteins while cutting back on sugary drinks and processed foods.
· Regular movement: Encouraging families to find fun ways to be active together, whether it’s biking, walking, or dancing in the living room.
· Weight management: Even a small amount of weight loss can make a big difference for liver health.
· Limiting or avoiding alcohol: For adults, I strongly recommend minimizing alcohol, as it can worsen liver damage—even in small amounts (Jarvis, 2021).
My Takeaway for Families
If you or your child has risk factors like obesity, diabetes, or high cholesterol, talk to your healthcare provider about screening for MASLD. Early action can prevent serious complications down the road. I’ve seen families turn things around with small, consistent changes—and I’m here to support you every step of the way.
If you have questions about MASLD or want to learn more about plant-based approaches to liver health, feel free to reach out. Together, we can help your family thrive—inside and out.