What Are Seed Oils -- and Why You Might Want to Avoid Them!

At first glance, seed oils may sound perfectly natural. After all, they come from plants like sunflower, canola, soy, and corn — how bad could that be? But the truth is, most seed oils you find in today’s grocery stores are far from natural. They’re highly processed, genetically modified, chemically treated, and a major source of inflammation in the modern diet.

Canola Oil

Seed oils — sometimes called “vegetable oils” — are made by extracting oil from tiny seeds that don’t naturally yield much fat. To pull out every last drop, manufacturers use high heat and harsh solvents such as hexane. The oil then goes through several refining steps — it’s bleached, deodorized, and sometimes flavored — to make it look and taste appealing. By the time it reaches your kitchen, it’s a far cry from a wholesome, natural product.

The biggest concern with seed oils lies in their fatty acid makeup. They’re loaded with omega-6 fats, particularly linoleic acid. A small amount of omega-6 is essential for health, but today’s processed foods supply far too much. Most people are consuming 10–20 times more omega-6 than omega-3 fats, creating an imbalance that fuels chronic inflammation. Over time, that inflammation can contribute to issues like joint pain, fatigue, weight gain, and increased risk of heart disease.

When seed oils are heated — during manufacturing or cooking — they become even more unstable. The delicate polyunsaturated fats break down and form harmful compounds called oxidized fats. These damaged fats can stress the liver, age your cells faster, and interfere with your body’s natural ability to burn fat efficiently. This is especially concerning when foods are deep-fried in the same oil over and over again, a common practice in restaurants and fast-food chains.

Common Seed Oils and Their Other Names:

Canola Oil

• Also called: Rapeseed oil, Refined canola, High-oleic canola oil

• Originally bred from the rapeseed plant (Brassica napus) in Canada.

Soybean Oil

• Also called: Vegetable oil, Hydrogenated soybean oil, Refined soybean oil

• One of the most common oils in processed foods and restaurant frying.

Corn Oil

• Also called: Maize oil, Refined corn oil

• Used in margarine, snack foods, and deep fryers.

Cottonseed Oil

• Also called: Hydrogenated cottonseed oil, Refined cottonseed oil

• Common in shortenings and fried foods.

Sunflower Oil

• Also called: High-oleic sunflower oil, Refined sunflower oil

• Marketed as “light” or “heart healthy,” but often highly processed.

Safflower Oil

• Also called: High-linoleic safflower oil, Refined safflower oil

• Chemically similar to sunflower oil.

Grapeseed Oil

• Also called: Vitis vinifera seed oil (on cosmetic or gourmet labels)

• A byproduct of winemaking, extracted using solvents.

Rice Bran Oil

• Extracted from the outer husk of rice; sometimes labeled refined rice oil.

Sesame Oil

• While traditional unrefined sesame oil can be healthy, the refined or light sesame oil used in processed foods is also a seed oil.

Hidden or Generic Label Terms -- Manufacturers often use vague or blended names on packaging:

• Vegetable oil (usually soybean, canola, or corn oil)

• Plant oil or seed oil blend oil

• Frying oil, salad oil, or cooking oil

• Shortening (often made from hydrogenated seed oils)

Tips for Clean Living

If you are aiming to avoid seed oils, look for these better alternatives:

• Olive oil (extra virgin, cold pressed)

• Avocado oil

• Coconut oil

• Butter or ghee

• Beef tallow or pastured lard (for traditional cooking)

  
  

Fortunately, there are wonderful, traditional fats that support both flavor and wellness. Cold-pressed olive oil, avocado oil, coconut oil, butter, and ghee are all stable, nutrient-rich options that the body knows how to use. These natural fats have nourished people for centuries and are full of antioxidants, vitamins, and anti-inflammatory compounds.

At Clean Living by Judith Raye, we believe wellness starts with what we put in and on our bodies. Choosing natural fats instead of highly processed seed oils is a small but powerful step toward living cleaner, feeling stronger, and nourishing yourself the way nature intended.