Recent discussions on social media about "seed oils harming health" have intensified, with some voices directly linking them to obesity, cardiovascular diseases, and even cancer. However, the latest research from the global nutritional science community, authoritative medical journals, and industry associations shows that such concerns lack robust scientific evidence. Moderate intake of seed oils poses no significant risk to healthy individuals, and the controversy stems more from misunderstandings about processing methods, dietary patterns, and individual differences
According to the American Oil Chemists' Society (AOCS), seed oils—extracted from crops like soybeans, rapeseed, sunflower seeds, and corn—are rich in unsaturated fatty acids (e.g., Omega-6 and Omega-3), vitamin E, and phytosterols. Multiple studies confirm that moderate intake can lower low-density lipoprotein cholesterol (LDL-C), improve blood lipid profiles, and provide antioxidant and anti-inflammatory benefits. For instance, a 2024 review in the British Journal of Nutrition noted that replacing saturated fats (e.g., animal fats) with unsaturated fats (like seed oils) reduces cardiovascular disease risk by approximately 30%
Current criticisms of seed oils focus on two aspects:
1. Processing Concerns: Some argue that chemical solvents (e.g., hexane) or high-temperature refining may deplete nutrients or generate trans fats. However, Paul Bilsborough, a food science expert at Newcasle University, clarifies that modern industrial processes strictly limit solvent residues, and cold-pressing techniques preserve nutrients. He emphasizes, "The issue lies not with seed oils themselves, but in over-processing and misuse—a risk consistent across all cooking oils"
2. Omega-6/Omega-3 Imbalance: Claims that excessive Omega-6 intake (primarily from seed oils) triggers chronic inflammation are countered by a 2022 meta-analysis of 60 randomized trials in the American Journal of Clinical Nutrition. It found no significant pro-inflammatory effects when the Omega-6 to Omega-3 ratio is kept below 10:1. Nicola Ludlam-Raine, spokesperson for the British Nutrition Foundation, advises, "Balance can be easily achieved by increasing Omega-3 sources like fish and nuts"
Authoritative institutions globally agree on the following:
· Cardiovascular Health: A 2025 PLOS Medicine study tracking 200,000 Americans for 30 years revealed an inverse correlation between vegetable oil (including seed oils) intake and cardiovascular mortality. Dr. Louise Flanagan, research lead at the UK Stroke Association, states, "Replacing saturated fats with vegetable oils lowers stroke risk—this is unequivocal science"
· No Link to Cancer: Despite anecdotal claims, a 2024 prospective study in Circulation involving 100,000 participants found no significant association between Omega-6 intake and cancer incidence