The Truth About Seed Oils: Why You Should Ditch Them for Good

Seed oils have become a staple in modern diets, found in everything from processed foods to home cooking. Yet, despite their widespread use, mounting research suggests they may do more harm than good. Unlike traditional fats like tallow or butter, seed oils undergo extensive processing that can make them highly inflammatory and unstable.

In this article, we’ll break down the truth about seed oils, their harmful production process, and why switching to healthier alternatives is one of the best things you can do for your health.

The Harmful Production Process of Seed Oils

Unlike natural fats that require minimal processing, most seed oils are extracted using high heat, chemical solvents, and industrial refining. Here’s a step-by-step look at how most commercial seed oils are made:

Seed Collection & Storage – Seeds (like soybeans, corn, canola, and sunflower) are harvested and often stored for long periods, leading to oxidation before processing even begins.
Mechanical & Chemical Extraction – Because seeds don’t naturally contain much oil, high heat and chemical solvents (such as hexane) are used to force the oil out.
Degumming & Refining – The extracted oil undergoes chemical treatments to remove impurities. This process strips the oil of natural antioxidants, making it more prone to oxidation.
Deodorization & Bleaching – High heat is used to remove odors and colors, further degrading the oil’s structure.
Preservatives & Additives – To increase shelf life, synthetic antioxidants like BHA and BHT are added—both of which have been linked to health risks.

By the time seed oils reach supermarket shelves, they have been heated, stripped of nutrients, and chemically altered, making them highly inflammatory when consumed.

A study published in The Journal of Lipid Research found that the refining process of seed oils significantly increases the presence of oxidized lipids, which contribute to oxidative stress and inflammation in the body.

Cooking with Seed Oils

When you take this processed, unstable oil and heat it up even more, it becomes even more harmful.

Even when you opt for cold-pressed versions of seed oils, they remain highly unstable when exposed to heat. Most seed oils have high levels of polyunsaturated fats (PUFAs), which oxidize easily when heated. This oxidation creates harmful compounds like trans fats and aldehydes, which have been linked to inflammation, cardiovascular disease, and metabolic disorders.

Studies show that frying with vegetable oils at high temperatures produces 50 to 200 times more aldehydes than the safe limit set by the World Health Organization (WHO).
Research published in the Journal of Food and Chemical Toxicology found that repeated heating of vegetable oils increases the presence of toxic byproducts, leading to oxidative stress in the body.

In contrast, saturated fats like tallow, ghee, and coconut oil remain stable under heat, making them superior choices for cooking.

The Health Risks of Seed Oils

The process of extracting seed oils is anything but natural—requiring high heat, chemical solvents, and industrial refining. This harsh processing, combined with its highly unstable nature, creates a perfect storm for health risks. When oils this delicate are exposed to heat, light, and oxygen, they become prone to oxidation, forming harmful compounds that wreak havoc on the body.

It’s no surprise that a product so fragile and a process so damaging are linked to numerous chronic diseases. Here are some of the key health concerns associated with seed oil consumption:

Inflammation & Heart Disease: Excess omega-6 fatty acids in seed oils contribute to systemic inflammation, a major driver of heart disease and autoimmune conditions. A study published in The American Journal of Clinical Nutrition found that diets high in omega-6 fatty acids are strongly associated with increased markers of inflammation.
Obesity & Metabolic Dysfunction: Seed oils disrupt fat metabolism, leading to insulin resistance and weight gain. Research from the National Institutes of Health (NIH) highlights that high PUFA intake correlates with increased rates of obesity and metabolic syndrome.
Oxidative Stress & Aging: The unstable nature of PUFAs leads to oxidative stress, accelerating aging and cellular damage. A 2020 study in Frontiers in Aging Neuroscience suggested that excessive omega-6 consumption may contribute to neurodegenerative conditions like Alzheimer's.
Liver Damage & Fatty Liver Disease: Seed oils contribute to non-alcoholic fatty liver disease (NAFLD). A 2018 study in The Journal of Hepatology found that excessive intake is linked to liver inflammation, fat accumulation, and increased risk of liver disease.
Hormonal Imbalances: The high PUFA content in seed oils disrupts hormone production, particularly estrogen and testosterone balance. Endocrinology research highlights that excessive omega-6 can contribute to estrogen dominance, leading to conditions like polycystic ovary syndrome (PCOS) and hormonal-related cancers.

Processed Seed Oils Are Everywhere

These health risks make it clear why avoiding seed oils is so important. Yet, steering clear of them isn’t as simple as just removing a bottle of vegetable oil from your kitchen. Processed seed oils are hidden in an overwhelming number of packaged foods—from salad dressings to granola bars.

Food manufacturers favor these oils because they are cheap, extend shelf life, and enhance texture. But no matter where they’re found, the health risks remain the same. So, what’s even more shocking is how often these inflammatory oils appear in foods marketed as healthy—protein bars, plant-based spreads, and even some organic snacks. Many consumers unknowingly consume them daily, believing they’re making nutritious choices.

Always read ingredient labels carefully. If you see canola oil, soybean oil, sunflower oil, or any other refined vegetable oil listed, it’s best to avoid the product. Instead, opt for foods made with whole, nourishing ingredients or choose products that use only healthy, cold-pressed oils.

Healthier Alternatives: What to Use Instead

Avoiding seed oils might seem challenging at first, but the good news is—it’s absolutely possible. In fact, just by reading this blog, you’ve already taken the first crucial steps: becoming aware of the health risks of seed oils and recognizing how widespread they are in everyday products.

Now, the next step is making the switch to better options—and we’re here to make it easy for you. Let’s explore the best alternatives that not only eliminate harmful seed oils but also nourish your body with real, wholesome fats.

Choose the Right Cooking Fats – Opt for natural, stable fats that can withstand heat without breaking down into harmful compounds. Tallow is the most heat-stable option, making it ideal for high-temperature cooking. Butter is another great choice, providing rich flavor and beneficial nutrients when used at moderate temperatures.
Use Cold-Pressed Oils Correctly: Extra virgin, Cold-Pressed olive or macadamia oil has powerful health benefits, but it’s best enjoyed raw to preserve its antioxidants and delicate fatty acids. Instead of cooking with it, use it in salads, dressings, or as a finishing drizzle to reap its full nutritional value without the risk of heat damage.
Make Your Own Foods – Instead of relying on store-bought condiments, salad dressings, and sauces—many of which contain seed oils—make your own using whole, nourishing ingredients. This way, you control exactly what goes into your food while avoiding unnecessary additives and unhealthy fats.
Choose Products Free from Refined Oils – Always read ingredient labels to steer clear of harmful seed oils. Instead, look for products that contain no added oils at all or those made with cold-pressed olive oil, which retains its natural nutrients without the damage of industrial processing.

By making these simple swaps, you can easily eliminate seed oils from your diet while still enjoying delicious, satisfying meals. Choosing the right fats not only protects your health but also supports better digestion, energy levels, and overall well-being. Small changes add up quickly, and before you know it, avoiding seed oils will feel effortless. Prioritize real, nourishing ingredients, and your body will thank you!

Pure Peak: 100% Free from Processed Seed Oils

At Pure Peak, we’re committed to providing only the best, most nourishing ingredients—which is why you’ll never find refined, processed oils in our products. We believe that real health starts with real food, and that means avoiding harmful industrial oils altogether.

We also offer 100% grass-fed tallow, a pure and natural fat packed with healthy, fat-soluble vitamins, and essential nutrients that support overall well-being. Unlike fragile seed oils, tallow remains stable at high temperatures, making it perfect for cooking while preserving its nutritional integrity. It’s the fat our ancestors thrived on, and it’s making a well-deserved comeback in modern nutrition.

By choosing Pure Peak, you’re choosing products free from inflammatory seed oils—crafted with ingredients that truly nourish and fuel your body. Plus, with our premium grass-fed tallow, you have a powerful, traditional fat to incorporate into your daily routine.

Shop Pure Peak's Tallow here

References:

The Journal of Lipid Research – Study on the refining process of seed oils and its impact on oxidized lipids and inflammation.
Journal of Food and Chemical Toxicology – Research showing how frying with vegetable oils at high temperatures produces aldehydes beyond safe WHO limits.
The American Journal of Clinical Nutrition – Study linking high omega-6 intake from seed oils to increased inflammatory markers and heart disease risk.
National Institutes of Health (NIH) – Research connecting high PUFA intake to obesity and metabolic syndrome.
Frontiers in Aging Neuroscience (2020) – Study suggesting excessive omega-6 consumption contributes to neurodegenerative diseases like Alzheimer's.
Journal of Hepatology (2018) - Excessive linoleic acid intake linked to liver inflammation and fat accumulation in NAFLD.
Endocrinology Research - Impact of excessive omega-6 fatty acids on estrogen dominance and hormonal balance.