Have you noticed how health trends have become increasingly “complicated” over the years?
It used to be that avoiding fried chicken and sugary drinks was enough to maintain a healthy lifestyle. But now? Cutting out sugar alone isn’t enough—now even the oil we use is under scrutiny. And today’s main character is a staple in many households: seed oils.
Why Are Seed Oils Being Targeted?
There are many types of vegetable oils on the market. The ones you’re familiar with—sunflower oil, soybean oil, grapeseed oil, peanut oil, canola oil, and cottonseed oil—are all types of seed oils. These oils are rich in Omega-6 fatty acids, and excessive consumption of Omega-6 is believed to contribute to chronic inflammation.
Some may wonder, isn’t unsaturated fat supposed to be healthier than saturated fat? Yes, but the problem lies in the imbalance. Unsaturated fats are divided into monounsaturated and polyunsaturated fats, and Omega-6 belongs to the latter category. Studies show that modern diets contain excessive Omega-6 while being deficient in Omega-3, and this imbalance could be a driving factor behind many chronic illnesses.
The Hidden Risks of “Healthy Oils”
You might be thinking, “But aren’t these oils everywhere? Even health-conscious products use them!” That’s true, but the issue isn’t just the oils themselves—it’s how they’re processed.
Unlike oils such as olive oil, coconut oil, and avocado oil, which can be extracted through cold pressing, seed oils undergo a much more complex production process. These oils typically require high heat and chemical solvents (like hexane) for extraction, followed by refining, degumming, bleaching, and deodorizing. During these steps, the oils become oxidized and generate free radicals, which can harm cellular function and accelerate aging.
What’s worse is that most restaurants and food manufacturers use refined seed oils to cut costs. This means that beyond the oil you use at home, nearly every meal you eat outside is likely loaded with Omega-6.
The Silent Culprit Behind Chronic Diseases
American ophthalmologist Chris Knobbe has proposed the “Seed Oil Hypothesis,” arguing that the real culprit behind the rise in chronic diseases isn’t carbohydrates but refined vegetable oils. He presents compelling data: in 1890, the prevalence of diabetes was just 0.0028%, but by 2016, it had skyrocketed to 13%. Similarly, obesity rates jumped from 1.2% in the 19th century to 42.4% in 2018.
Of course, disease prevalence is influenced by multiple factors, but changes in dietary patterns play a crucial role. Before 1965, refined seed oils were practically nonexistent. People primarily consumed animal fats (such as lard and tallow) and traditional plant oils (like olive and coconut oil). Today, an average person consumes around 80 grams of refined vegetable oil daily, far exceeding historical averages.
What Can We Do About It?
Since these oils are nearly unavoidable, eliminating them entirely is unrealistic. However, there are ways to reduce your intake:
- Cook More at Home – Most restaurants use refined seed oils, especially for frying and sauces. Cooking at home allows you to control the quality of your oils.
- Choose Higher-Quality Oils – Opt for stable oils like olive oil, coconut oil, and avocado oil instead of highly refined vegetable oils.
- Balance Your Omega-6 and Omega-3 Intake – Increase your consumption of Omega-3-rich foods such as fatty fish, flaxseeds, and chia seeds to counteract excessive Omega-6.
- Avoid Processed Foods – Many store-bought processed foods—such as cookies, cakes, and ready-made meals—are loaded with refined vegetable oils. Get into the habit of reading ingredient labels and choosing cleaner alternatives.
Final Thoughts
The key to health isn’t just about cutting sugar or reducing carbs—the quality of fats you consume is just as important. The widespread use of refined vegetable oils has drastically changed our dietary landscape, and excessive Omega-6 intake may be a major contributor to chronic disease.
If you’ve always thought sugar was the ultimate dietary villain, it might be time to take a closer look at the oils in your kitchen. Next time you’re at the grocery store, check the labels on your cooking oil. If it’s still one of those refined seed oils, maybe it’s time to make a change.