From TikTok videos to podcast debates, seed oils have become a hot-button topic in the nutrition world. Some claim they’re toxic and inflammatory, while others say they’re safe and even beneficial in moderation. So what’s the truth? And what does it mean for people managing diabetes or looking to improve their metabolic health?

Let’s take a closer look.

🧪 What Are Seed Oils?

Seed oils are extracted from the seeds of plants, usually through a pressing or chemical process. Common types include:

• Soybean oil

• Canola oil

• Corn oil

• Sunflower oil

• Safflower oil

• Cottonseed oil

• Grapeseed oil

These oils are widely used in processed foods, salad dressings, margarine, and restaurant frying.

🌿 Why Do Some People Say Seed Oils Are Harmful?

The main concerns often center around:

• High omega-6 content: Seed oils are rich in omega-6 polyunsaturated fats, which in excess may promote inflammation, especially when not balanced with enough omega-3s.

• Processing methods: Some seed oils undergo high heat and chemical extraction, which can result in oxidation or the formation of byproducts like trans fats.

• Overuse in processed foods: Most seed oils are found in ultra-processed items that are already nutrient-poor and high in sugar, salt, and refined carbs.

But the reality is more nuanced.

🧬 What Does the Science Say?

• Inflammation risk depends on the overall diet: Omega-6s are essential fats. They only become problematic when consumed in large quantities without enough omega-3s (from fatty fish, flax, walnuts, etc.).

• Clinical trials don’t show harm in moderation: Substituting saturated fats (like butter or lard) with polyunsaturated fats from seed oils may actually improve heart health markers like LDL cholesterol.

• Diabetes-specific findings: Some studies suggest that moderate use of oils like canola or soybean oil can help improve insulin sensitivity and lipid profiles, especially when used in a balanced diet.

⚠️ Potential Downsides of Overdoing Seed Oils

• Excess omega-6s without omega-3s may skew the body's inflammatory balance

• Heavily processed or fried foods using seed oils can negatively impact overall health and cholesterol levels

• Seed oils in ultra-processed snacks are often combined with sugars and starches that raise blood sugar

✅ So... Should You Avoid Them Completely?

Not necessarily. What matters most is the overall quality and balance of your fat intake. Here's how to use seed oils wisely:

• Minimize processed food intake rather than focusing only on oil type

• Prioritize whole food fats like olive oil, avocado, nuts, seeds, and fatty fish

• Balance omega-6s with omega-3s through diet or supplementation

• Choose cold-pressed or expeller-pressed oils when possible to avoid harsh processing

• Use seed oils in moderation for cooking if they fit your personal and cultural food preferences

• Swap ultra processed foods for home cooking as much as possible

🔍 The Bottom Line

Seed oils are not inherently harmful, but relying on them as your primary fat source, especially in the context of processed foods, may not support your long-term metabolic health. For people with diabetes or insulin resistance, focusing on anti-inflammatory, unprocessed fats and minimizing refined foods will make the biggest impact.

📅 Want Help Navigating Your Nutrition?

Reach7 offers personalized nutrition support, including label-reading tips, cooking oil guidance, and real-time data from your glucose patterns to help you make smarter choices.

Book your visit today and learn what works best for your unique metabolism.