Most people have no idea how much industrialized seed oil they consume daily—or the damage these oils inflict on their health. Found in nearly all ultra-processed foods, restaurant cooking oils, and fast foods, these oils are a silent contributor to chronic inflammation, metabolic dysfunction, and disease. If you’re serious about improving your health, it’s time to understand what seed oils are, how they are made, and why they should be avoided.
What Are Industrialized Seed Oils?
Industrialized seed oils, often misleadingly called vegetable oils, are extracted from the oil-rich parts of plants. Unlike natural oils like extra virgin olive oil or coconut oil, which are pressed out with minimal processing, seed oils undergo extensive refining that includes high heat, chemical solvents, bleaching, and deodorization. This process damages the fats, creates harmful byproducts, and strips away beneficial compounds.
Seed oils have become ubiquitous because they are cheap to produce, have a long shelf life, and are heavily used in food manufacturing and restaurant cooking. But their convenience comes at a steep cost to our health.
The ‘Hateful 8’ Seed Oils You Should Avoid
The worst offenders among industrial seed oils, often referred to as the ‘Hateful 8,’ include:
- Canola oil
- Corn oil
- Cottonseed oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Rice bran oil
These oils are heavily processed, often genetically modified, and contain dangerously high levels of omega-6 fatty acids, which drive inflammation in the body.
How Industrial Seed Oils Are Made
Unlike cold-pressed oils such as extra virgin olive oil, which are simply squeezed or pressed, industrial seed oils go through a harsh extraction process that includes:
- High Heat Processing – Destroys delicate fats and creates trans fats.
- Chemical Solvent Extraction – Hexane, a petroleum-based solvent, is used to pull oil from the seeds.
- Bleaching – Removes impurities but also beneficial nutrients.
- Deodorization – Uses high heat and chemicals to mask the rancid smell of the oil.
Take canola oil, for example. When first extracted, it smells so bad that it must be chemically deodorized to make it palatable. No human or other living creature would willingly consume it in its natural state.
The Devastating Impact of Seed Oils on Your Health
Consuming seed oils is linked to a range of serious health issues, including:
Chronic Inflammation
Inflammation is the root cause of many modern diseases, including arthritis, autoimmune disorders, and digestive issues. Seed oils are loaded with omega-6 fatty acids, which promote inflammation when consumed in excess and out of balance with omega-3s.
Oxidative Stress and Cell Damage
The refining process damages the fatty acids in seed oils, making them highly unstable and prone to oxidation. When consumed, these oxidized fats generate free radicals that attack cells, accelerate aging, and contribute to diseases like cancer and Alzheimer’s.
Metabolic Dysfunction and Obesity
Between 1909 and 1999, linoleic acid intake—primarily from oils like soybean and corn oil—skyrocketed by more than 1,000%. This massive increase in seed oil consumption has been linked to insulin resistance, obesity, and metabolic syndrome. When your body is overloaded with omega-6 fats, it disrupts metabolic function and makes it harder to regulate blood sugar levels.
Heart Disease
While seed oils were once marketed as heart-healthy alternatives to saturated fats, research now shows they contribute to cardiovascular disease. Excessive linoleic acid increases inflammation in the arteries, leading to atherosclerosis and an increased risk of heart attacks.
Neurodegeneration
Emerging research suggests a strong connection between high seed oil consumption and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The oxidative stress caused by these oils can lead to cognitive decline and impaired brain function over time.
How to Avoid Seed Oils and Improve Your Health
Avoid Packaged and Processed Foods
Seed oils are found in most packaged and ultra-processed foods, from salad dressings to snack foods and even so-called “health” foods. Read ingredient labels carefully and avoid anything containing soybean oil, canola oil, or other industrial seed oils.
Stay Away From Fast Food and Limit Eating Out
Most restaurants and fast-food chains cook with cheap, industrialized seed oils. If you do eat out, ask if they use butter, ghee, or extra virgin olive oil for cooking. Better yet, cook at home where you have full control over your ingredients.
Eat Real, Whole Foods
Choose foods that are as close to their natural state as possible. Focus on fresh fruits and vegetables, high-quality proteins that are wild-caught, pasture-raised, or grass-fed and finished, and healthy fats from natural sources.
Use Healthy Cooking Oils
- For high-heat cooking: Use avocado oil, ghee, coconut oil, lard, or tallow.
- For moderate-heat cooking (e.g., sautéing vegetables): Extra virgin olive oil, avocado oil, or grass-fed butter.
- For raw use (salads, drizzling over cooked vegetables): Extra virgin olive oil and cold-pressed walnut oil, flax oil, or sesame oil.
By replacing inflammatory seed oils with healthier fats, you are taking a big step toward improving your overall health.
For More Guidance, Check Out These Resources:
The Simply28 Real Food Cookbook
If you want to take control of your health through real food, my book, The Simply28 Real Food Cookbook, is packed with over 100 nutrient-dense recipes designed to help you avoid harmful ingredients like seed oils. You’ll learn how to nourish your body with real, minimally processed foods that support optimal health.
Meal Planning Made Easy Course
Struggling with meal planning? My Meal Planning Made Easy course will teach you:
- How to create a sustainable meal plan with real food.
- How to prep meals efficiently to save time.
- How to avoid common food traps like processed ingredients and hidden seed oils.
- PLUS, easy-to-follow weekly meal plans and shopping lists.
By taking control of what you eat and eliminating harmful seed oils from your diet, you can reduce inflammation, support metabolic health, and lower your risk of chronic disease. Choose real, nutrient-dense fats. Your body—and future health—will thank you for it.
