What Are Seed Oils, and Are They Bad for Your Health?

Seed oils have been trending online lately, with some claiming they’re the hidden villain behind inflammation, obesity, and chronic disease. But are they really as dangerous as critics say—or is this another case of food fearmongering? Let’s look at what seed oils actually are, the science behind the controversy, and how they fit into a healthy lifestyle.

What are seed oils?

Seed oils are extracted from plants like sunflower, canola (rapeseed), safflower, soybean, and grapeseed. They’re widely used in home cooking, restaurants, and processed foods because they’re affordable, stable at high temperatures, and versatile for frying, baking, and dressings.

Why the bad reputation?

The demonization of seed oils is mostly guilt by association. They’re commonly used in deep-fried fast food and highly processed snacks—foods that are low in nutrients and high in calories, salt, and sugar. Naturally, people associate the negative health effects of those foods with the oils themselves.

The real issue? How much and how often we consume them, especially when they replace whole, nutrient-rich foods. When fried oils are repeatedly reheated (as in fast-food chains), they degrade and release harmful compounds. That’s very different from using fresh sunflower or canola oil at home.

Omega-6 fatty acids: harmful or helpful?

Seed oils are rich in omega-6 fatty acids, particularly linoleic acid. Some online critics argue that omega-6 fats drive inflammation and disease. But human studies tell a different story:

• Omega-6 is essential — the body can’t make it, so it must come from food.

• The conversion of omega-6 into arachidonic acid (linked with inflammatory pathways) is minimal and tightly regulated.

• A large review of randomized controlled trials (the gold standard in nutrition research) found no increase in inflammatory markers with linoleic acid intake.

In fact, replacing saturated fats (like butter or lard) with seed oils consistently shows benefits for cardiovascular health, such as lowering LDL cholesterol.

Where balance matters

It’s not that omega-6 is bad—it’s that balance with omega-3s is important. A ratio of omega-6 to omega-3 closer to 4:1 or lower supports better health outcomes. Western diets often overshoot this due to low intake of oily fish, flax, and chia rather than “too much” seed oil alone.

Can seed oils be part of a healthy diet?

Yes. Used in moderation and alongside whole foods, seed oils can be part of a balanced diet. Canola oil, for example, has a favorable 2:1 omega-6 to omega-3 ratio, while sunflower oil provides vitamin E, an antioxidant.

But if your diet is dominated by processed foods cooked in reused oils, you’ll run into problems—less because of seed oils themselves, and more because of overall poor diet quality.

Where Flush GBI comes in

If you’ve been consuming lots of fried or processed foods heavy in reused oils, your gut may be carrying more than just calories—it could be burdened with oxidized fats and digestive toxins. A reset like Flush GBI can help clear out that build-up, support better nutrient absorption, and give your digestive system the fresh start it needs before reintroducing healthier fats in balance.

Bottom line: Seed oils are not the villains they’re made out to be. In fresh, moderate use, they can actually support heart health. The real danger lies in over-processed foods and poor balance, not the oils themselves.