Seed oils: Setting the record straight
7/27/2026 by Margo Meekin
Seed oils have made a name for themselves as one of the current food villains in social media. They are often demonized by certain wellness influencers and labeled things like “inflammatory” or “toxic.” Are seed oils really the bad guys or has the media gotten it wrong?
What are seed oils?
“Seed oils” are the blanket name for any type of vegetable oil that has been obtained from the seeds of plants. The eight types of seed oils that get the most attention are peanut, canola, soybean, safflower, corn, cottonseed, rice bran and grapeseed oils. However, there are many more types of seed oils offered, such as sesame, walnut and flaxseed.
What does the research say about seed oils?
An abundance of evidence tells us that seed oils are not the bad guys. Rather, they are full of polyunsaturated and monounsaturated fats. These are the healthy fats that provide energy, support the heart and brain, and lower inflammation. Seed oils can be misunderstood as bad because they are found in many types of ultra-processed foods, like chips, cookies and other convenience foods. However, seed oils themselves are not the culprit. When consumed in moderation, seed oils can have positive health effects.
How can I use seed oils?
Seed oils, like canola, soybean and grapeseed, have high smoke points, which means they do well when used for cooking and baking. Seed oils can be a healthy alternative to butter, shortening, beef tallow or lard. Animal fats — fats that are solid at room temperature — contain a higher amount of the unhealthy fats, which can raise “bad” cholesterol, or LDL, in your body.
Here are some healthy ways to utilize seed oils in your own diet:
- Season a cast iron skillet.
- Roast vegetables in the oven for a crispy, caramelized flavor.
- Stir-fry meats and vegetables.
- Oil the grates on the grill to keep food from sticking.
- Substitute some of the solid fat in baked goods.
- Pop popcorn on the stove instead of using microwave bags.
- Make your own salad dressings with oils, vinegars and spices.
Next steps:
- Get the truth behind five common myths about cholesterol.
- Try cooking with an air fryer.
- Learn how to limit ultra-processed foods from your diet.
Margo Meekin is a dietetic intern at the Mayo Clinic in Rochester, Minnesota. She received a bachelor’s degree in dietetics and is completing a master’s degree in clinical nutrition, both from the University of Wisconsin–Madison. She has an interest in clinical nutrition, specifically pediatrics and metabolic disorders.