FACT CHECKED BY FLIK: SEED OILS

Food and nutrition headlines move fast—and not all of them get it right.

Fact Checked By FLIK is a new monthly look at trending food topics making waves online, unpacked by FLIK dietitians who know the science beyond the sound bites. Let our team of dedicated professionals cut through the confusion, clarify misinformation, and keep nutrition grounded in facts — not fear.

Seed oils have become one of the most debated ingredients in today’s food conversations—often labeled as “toxic,” “inflammatory,” or something to avoid altogether. But what does the science actually say?

Seed oils, as the name suggests, are vegetable oils that are extracted from the seeds of plants. The most well-known seed oils are canola, soybean, safflower, corn, cottonseed, and grapeseed.

Seed oils are a rich source of omega-6 fatty acids, especially linoleic acid, and contain a minimal amount of saturated fat.

Critics of seed oils cite the processing, or introduction of high heat and chemical solvents, as one source of concern around the product.

The oils used for cooking are most often extracted from the seeds using a combination of mechanical crushing, solvent extraction, and refining.

THE FACT CHECK: There is little to no evidence to support the claim that seed oils contain harmful chemical residue left from the solvent process.

In fact, the refining process, which gives most oils their clean taste and high smoke point, removes most chemicals that could be left behind in the refining process. If you are using seed oils in moderate amounts for healthy cooking methods like sauteing, roasting or stir-frying, the benefits far outweigh the risk.

For those still unsure about the effects of processing, you can try cold or expeller-pressed oils. They will likely have a richer taste; however, they are more expensive and have a lower smoke point.

The main “hype” created by those on the anti-seed oil train claims they are pro-inflammatory due to their high Omega-6 and lower Omega-3 content. The argument is that these oils increase the risk of heart disease and other chronic illnesses.

THE FACT CHECK: Research suggests that both are anti-inflammatory, lower bad cholesterol, and promote overall heart and metabolic health. Omega-6 fatty acids are a type of polyunsaturated fatty acid that is essential in your body; Omega-3 fatty acids are also an essential polyunsaturated fatty acid primarily found in fatty fish, nuts, and some seeds like flax and chia.

The truth is, Omega-3s are more anti-inflammatory, but that does not mean Omega-6s are pro-inflammatory.

In the modern American diet, we eat excessive low-nutrient-dense snack foods, like cookies and chips, which often contain Omega-6s. Simultaneously, our diets feature less fatty fish like salmon or nuts, which contain Omega-3s. This combination can lead to negative health outcomes, but it’s not the seed oils at the center of that controversy.

In conclusion, leading health authorities, like the American Heart Association, recommend including seed oils as a healthier, unsaturated alternative to other cooking fats like butter and beef tallow, which are high sources of cholesterol-raising saturated fats. Scientific research points to the overall health benefits of seed oils when consumed as part of a balanced, primarily whole food diet.

Seed oils may be today’s headline—but they won’t be the last.

Fact Checked By FLIK is here to help you separate fact from fiction. From food dyes to beef tallow, consider this your ongoing source for clarity in an ever-changing nutrition landscape.