The Seed Oil Debate: Separating Fact from Fiction
Despite being a staple in global diets for more than a century, seed oils are now at the center of a polarizing health debate. Frequently scapegoated for broader dietary and lifestyle issues, these oils are among the most misunderstood ingredients in the American food system.
Recently, Robert F. Kennedy, Jr. called seed oils “one of the unhealthiest ingredients we have in foods” and “one of the worst things you can eat” (0:47-1:45), and the Make America Healthy Again report follows that line of thinking.
These accusations couldn’t be further from the truth. The evidence overwhelmingly indicates that seed oils are a safe, healthy, and affordable addition to any kitchen.
What are Seed Oils?
Seed oils, which include canola, corn, sunflower, safflower, soybean, sesame, and more, are made by extracting oil from the seeds of plants. These oils are widely used across home kitchens, restaurants, and food manufacturers for their versatility, affordability, and high smoke points. While their fat compositions vary, all seed oils contain unsaturated fatty acids and have comparably lower levels of saturated fatty acids, which are associated with increased risk of heart disease.
The primary argument against seed oils is that they increase inflammation in the body due to a high concentration of omega-6 fatty acids, also known as linoleic acid. This is untrue. Linoleic acid is a polyunsaturated fat that the body needs but cannot produce itself, so it must be consumed through food.
While omega-6s play a smaller role in reducing cardiovascular risk than their counterpart, omega-3 or alpha-linolenic acid, both play a role in reducing inflammation in the body. Linoleic acid can reduce the risk of type 2 Diabetes, high blood sugar, and cardiovascular risk. Studies find that high blood levels of linoleic acid reduce the risk of disease and death. In a 2024 article, the American Heart Association (AHA) reaffirmed that it “supports the inclusion of omega-6 fatty acids as part of a healthy diet.”
People also point to the unbalanced ratio of omega-6 to omega-3 fatty acids found in most seed oils as a cause for concern. The claim is that humans today consume 20 to 50 times as much omega-6 as omega-3 fatty acid, and this discrepancy is out of line with the balanced ratio consumed by our ancestors.
In fact, research suggests the ratio is closer to 10:1, and health organizations like the AHA no longer suggest recommended ratios because both types of fatty acids are beneficial and necessary for bodily function. In fact, health organizations are now focused on ensuring that people consume enough omega-6 and omega-3 fatty acids.
Ultra-Processed Foods – the Real Culprit
It is true that America has experienced an unprecedented rise in obesity and negative health outcomes in recent decades, a phenomenon that aligns with a sharp increase in the consumption of ultra-processed foods. Seed oils, commonly used in these products, make an easy scapegoat. While seed oils often appear in ultra-processed foods, their inclusion is not what makes those foods unhealthy. Refined sugars, sodium, and chemical additives play a much more significant role.
Blaming seed oils alone distracts from the larger issue of overconsumption and dietary imbalance. Scientific research continues to affirm the health benefits of seed oils when used in moderation, making it clear that they are not the culprit.
While ultra-processed foods should be consumed in moderation, processed food products are not inherently unhealthy, as the prevailing popular opinion today insists. Seed oils undergo processing to achieve a healthy, safe, and tasty final product (but they are not classified as ultra-processed by Nova standards, a classification system adopted to determine the extent of processing of a specific food).
Seed oil production follows a tightly controlled process designed to maximize purity and safety. Most seed oils are extracted using a combination of heat and food-grade solvents such as hexane, a method that enables high oil yield while preserving nutritional value. These oils are then refined to remove impurities and ensure a clean, stable product.
Regulatory bodies such as the FDA and EFSA rigorously monitor this process, and studies consistently show that any trace solvents left behind are well below safety thresholds. Unlike cooking methods that involve repeated high-heat exposure, commercial seed oil processing applies heat briefly and precisely, making it both efficient and safe.
Reducing seed oil consumption or banning seed oils altogether would be disastrous on a global scale. A 2025 scenario published by the World Agricultural Economic and Environmental Services predicted that attempting to hold US vegetable oil consumption flat by increasing olive, peanut, and palm oil consumption to compensate for a seed oil ban would yield a decrease in overall crop cash receipts averaging $3 billion annually from 2026 to 2035. The resulting increase in consumption of imported palm oil creates ethical quandaries as palm oil production is largely detrimental to the environment and local communities because of massive deforestation that occurs to produce it.
For those who still prefer to avoid seed oils, there are excellent alternatives. At Catania Oils, we offer a broad portfolio of seed-free oils such as olive, coconut, palm, and avocado. We also offer mechanically extracted seed oils that are processed without the use of solvents, for customers who are looking for options while retaining the functionality and affordability of seed oils.
While some of these options may come at a higher price point due to the nature of their sourcing and production, we believe in empowering customers with transparent choices. Whether your priority is price, performance, or processing method, we provide options that align with your values.
The Bottom Line
After a lifetime in the edible oils industry working with everything from extra virgin olive oil to refined vegetable oils, I can say with confidence that the criticism of seed oils is not only scientifically unfounded, it’s potentially harmful. Demonizing seed oils distracts from the real dietary challenges we face and risks steering people away from nutritious, accessible foods.
Seed oils are:
- Safe: Backed by decades of research and rigorous regulatory oversight.
- Nutritious: A valuable source of essential unsaturated fats.
- Affordable: An essential, cost-effective choice for families, food manufacturers, and a globally interconnected food system.
Don’t let misinformation drown out the truth. The science is clear: when consumed in moderation as part of a balanced diet, seed oils are a healthy, practical, and responsible choice. Consumers deserve facts — not fear — when making decisions about the food they eat.
Joseph Basile is president of Catania Oils, one of the Northeast’s leading processors and packers of plant-based oils, including olive, vegetable, blended, and specialty oils for bulk, food service, and retail.
