Are seed oils really the problem, or part of a bigger picture?

You’ve probably heard that seed oils — like sunflower, soybean, corn, rapeseed, and safflower oil — are “toxic” or “inflammatory.” But the truth is more nuanced:

These oils are rich in omega-6 fatty acids, and on their own, they’re not inherently harmful. In fact, omega-6 fats are essential — our bodies need them. Some human studies suggest that small amounts — especially when part of a whole- food diet — may not be problematic at all.

Still, many Nutritionists and Nutritional Therapists advise limiting seed oils — not because of what they are in isolation, but because of the broader dietary context they appear in.

It’s nearly impossible to maintain a healthy omega-3 to omega-6 balance when seed oils dominate the diet.

Our modern food system and Western Diet is full of ultra-processed foods made with refined seed oils.
These oils are cheap, shelf-stable, and used in everything from salad dressings to crisps.
And it’s not just the ingredients, most of these products have also been cooked or processed at high heat, which makes the oils even more unstable, prone to oxidation and inflammatory to the body.
Meanwhile, our intake of omega-3-rich foods like oily fish is extremely low — despite living on an island surrounded by sea!

Why this imbalance matters:

Omega-6 and omega-3 fats compete in the body.
Too much omega-6 and too little omega-3 leads to low-grade, chronic inflammation. This imbalance has been linked to a wide range of health problems, including:
- Cardiovascular disease Type 2 diabetes
- Joint pain and arthritis Obesity
- Mood disorders
- Anxiety and poor stress tolerance Cognitive decline and dementia
- Skin conditions like eczema and acne

Omega-3s, by contrast, are critical for brain health, mental clarity, and resilience to stress. A deficiency or imbalance doesn’t just affect your body, it affects your mind too.

What about cooking?

Seed oils like sunflower, rapeseed, and soybean oil are not heat-stable — meaning they oxidise easily at high temperatures. This creates damaging byproducts that may increase inflammation, stress the liver, and disrupt cell membranes.

That’s why many Nutritionists & Nutritional Therapists recommend switching to heat-stable fats at home — such as:

Cold-pressed extra virgin olive oil
Coconut oil
Butter or ghee

More broadly, seed oils themselves aren’t always harmful in small amounts, but their widespread use — both in processed foods and in home cooking — leads to chronic overconsumption of omega-6 fats. Combined with generally low omega-3 intake, this imbalance drives low-grade inflammation.

To help rebalance this, consider adding more of the following:

Oily fish 2–3 times per week (SMASH: salmon, mackerel, anchovy, sardine, herring)
Nuts and seeds

Final Thought:

Seed oils are a symptom of a broken food system — not the sole villain. But reducing them is one of the simplest ways to support your long-term health and rebalance your inflammatory load.