Seed Oils: Are They Really That Bad?

Remember when ghee was dubbed the 'villain' and many switched to 'heart-healthy' vegetable oils? Now social media claims seed oils are toxic. If you're wondering whether seed oils are bad for you, let's examine the facts.

What are seed oils?

Seed oils are vegetable oils extracted from plant seeds, rich in omega-6 fatty acids. Whilst our bodies need omega-6, excessive consumption without enough omega-3s can lead to inflammation. Experts recommend a 4:1 omega-6 to omega-3 ratio, but modern diets often reach 20:1.

Common seed oils list

Here's a seed oils list you'll encounter daily:

• Sunflower oil

• Soybean oil

• Corn oil

These oils hide in biscuits, chips, restaurant meals, and ready-to-eat snacks. Most people consume 3-4 times the recommended amount through processed foods alone.

Why are seed oils considered bad for you?

Understanding why seed oils are bad for you involves recognising the omega imbalance. Too much omega-6 without sufficient omega-3 triggers inflammation, which is linked to heart disease, gut problems, mood disorders, and metabolic imbalances.

Health risks of seed oils: What does science say?

The health risks of seed oils include:

• Increased inflammation markers

• Heart disease risk

• Digestive issues

• Mood disorders

• Metabolic imbalances

However, the real culprit isn't your homemade poha — it's ultra-processed foods packed with refined oils.

Are seed oils bad for you? Debunking myths vs real concerns

So, are seed oils bad for you? The answer isn't black and white. Moderate intake (1-2 tablespoons daily from all sources) is acceptable. The problem arises when consumption reaches 3-4 times this amount through processed foods.

Healthier alternatives to seed oils

Consider these alternatives:

• Mustard oil – Higher omega-3s, supports balance

• Peanut oil – Works for high-heat cooking, can help lower bad cholesterol

• Ghee – Heat-stable (250°C), ideal for tadkas (tempering)

• Coconut oil – Great for gut and metabolic health

• Olive oil – Best raw; rich in antioxidants

• Sunflower oil – Rich in vitamin E, best when balanced with omega-3 rich foods like fish

• Avocado oil – Packed with heart-healthy fats and antioxidants

Final thoughts: Should you avoid seed oils completely?

Skip the seed oil panic. Instead, rotate oils, cut down on ultra-processed foods, and cook more at home. This balanced approach gives you control over oil types and quantities whilst maintaining a healthy diet.