The Truth About Seed Oils: Are They Helping or Harming Your Health?

Seed oils are getting a lot of attention lately, and not all of it is positive. On social media, they’re often labeled as “toxic” or “inflammatory,” while many dietitians and physicians continue to use and recommend them as part of a balanced diet. So what’s the truth about seed oils? Are they detrimental to your health, or are they misunderstood? As part of NYGA’s evidence-based approach to digestive health and nutrition, we’re breaking down what science says, with expert insight from our registered dietitians.

What are seed oils?

Seed oils are a category of vegetable oils that are extracted from the seeds of plants. They’re commonly used in cooking, food processing, and restaurant kitchens due to their neutral flavor, high smoke point, and affordability.

Common Types of Seed Oils Used in Cooking

Some of the most common seed oils include:

• Canola oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Grapeseed oil
• Cottonseed oil

These oils are prevalent in store-bought snacks, salad dressings, fried foods, and processed baked goods. Due to their versatility, seed oils comprise a significant portion of the fat in the average American diet.

Are seed oils healthy or harmful?

This is where the debate gets complicated. Seed oils are high in polyunsaturated fatty acids (PUFAs), especially omega-6 fatty acids like linoleic acid. While PUFAs are considered heart-healthy in moderation, concerns have arisen that excessive intake of omega-6 fatty acids and insufficient intake of omega-3 fatty acids may contribute to inflammation in the body.

At the same time, large-scale human studies have shown that replacing saturated fats (like butter or lard) with polyunsaturated fats from seed oils can reduce LDL (“bad”) cholesterol and lower heart disease risk.

Seed Oils and Inflammation

One of the most common arguments against seed oils is that they may be inflammatory. However, this claim is based mainly on animal studies or outdated data. Most human clinical trials and epidemiological research do not support a direct link between moderate seed oil consumption and chronic inflammation.

Our NYC Nutritionists’ Thoughts on Seed Oils 

At NYGA, our dietitians take a science-first, judgment-free approach to nutrition. That means we focus on what’s realistic, sustainable, and evidence-based, rather than jumping on an internet bandwagon.

Seed oils can absolutely be part of a balanced, anti-inflammatory diet when consumed in moderation. What matters more is your overall nutrition. Are you also eating plenty of fiber-rich vegetables, fruits, and whole grains? Are you getting enough omega-3s from fatty fish, flaxseeds, or supplements?

According to NYGA registered gastrointestinal dietitian Tamara Freuman, “Seed oils are actively helpful; people who eat seed oil have a higher intake of the Omega-6 that lowers cholesterol and can reduce the risk of all-cause mortality.”

We don’t recommend eliminating seed oils for most people. Instead, we help patients build meals that promote gut health, stable blood sugar levels, and sustainable energy, without restrictive rules that can backfire.

Should you eliminate seed oils from your diet?

For most healthy adults, there’s no need to avoid seed oils altogether. Suppose you’re concerned about inflammation or digestive symptoms. In that case, a registered dietitian can help you evaluate whether other factors, such as high added sugar intake, ultra-processed foods, or a lack of fiber, might be playing a larger role.

There are also many reasons why seed oils may remain part of your diet. They’re often found in plant-based and shelf-stable foods, which can be essential for people with limited time, budget, or access to fresh ingredients.

Healthier Alternatives to Seed Oils

If you prefer to limit seed oils, some alternatives to try include:

• Extra virgin olive oil: rich in monounsaturated fats and antioxidants
• Avocado oil: high smoke point and mild flavor
• Walnut oil or flaxseed oil: excellent sources of omega-3s (best used cold)

Keep in mind that even these oils are still fats and should be used mindfully in your meals.

If you're unsure how seed oils fit into your digestive health goals or if you're experiencing food-related GI symptoms, NYGA’s registered dietitians can help. We’ll work with you to develop a personalized, science-based nutrition plan tailored to your specific needs and preferences.

Don’t wait—prioritize your health today.