What are Seed Oils, And Are They Bad for You?

There was a time when many people thought sticking to a “healthy diet” meant avoiding fats and oils at all costs. That advice may have changed, but there’s one type of oil that still raises red flags: seed oils.  

Multipurpose seed oils and vegetable oils (like canola oil) are a common pantry staple in households around the world, but recently they’ve become controversial. Is it possible that they’re actually bad for you? We did some digging to find out.

Shop using Thrive Market’s Vegetable & Seed Oil-Free shopping filter

What are Seed Oils?

Seed oils are cooking oils that are made from the seeds of certain plants—think soybean, grapeseed, and canola. The seeds are put under pressure to extract their oils, whether by pressing or by chemical extraction (more on that later). This differs from other oils, like olive oil or coconut oil, which come from the fruit itself.

Are Seed Oils Bad for You?

While all of the above sounds pretty pure (oils extracted from seeds, which come from plants—what could be bad about that?), the problems begin with how the oils are extracted. 

In some cases, the seeds are simply pressed to extract the oils; this is the ideal situation, and while it produces pure, high-quality oils, it’s labor-intensive and costly. At Thrive Market, all of our seed oils are expeller-pressed, which means they’re physically crushed without heat (our sunflower oil and canola oil, for example). We do not allow chemical or solvent extract methods. 

To keep costs down, many other makers produce seed oils using chemical extraction methods and may even go through other synthetic processes (like bleaching). At this point in the process, manufacturers may also add additives and preservatives. This may be a reason why some choose to shop vegetable & seed oil free.

There’s also the matter of heating seed oils—or, more specifically, reheating seed oils. When cooking at home, you’re likely only heating your oil once; no problem there. In restaurants, though, seed oils are often heated and reheated numerous times.

FAQs About Seed Oils 

Why are seed oils used?

Seed oils like sunflower, safflower, canola, and soybean are widely used in home cooking and packaged foods for a few key reasons: they’re affordable, neutral in flavor, and have a high smoke point, which makes them a practical choice for sautéing, baking, and frying. In processed foods, they also help enhance texture and shelf life. Because of their versatility and accessibility, seed oils have become a staple in many kitchens.

Many packaged foods also use high-oleic seed oils, which have less polyunsaturated fats (PUFAs) than conventional seed oils. This provides a better nutritional profile and higher heat stability, which allows them to be used for cooking at higher temperatures without oxidizing and causing the formation of harmful compounds

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What are alternatives to vegetable oils and seed oils?

If you’re exploring cooking oils beyond seed or vegetable oils, there are several nutrient-rich options to consider. 

• Extra virgin olive oil offers a bold flavor and is ideal for dressings, dips, and lower-heat cooking. 
• Avocado oil has a high smoke point and a mild taste, making it a great all-purpose option. 
• Coconut oil and ghee can lend rich flavor to baked goods and high-heat dishes. 

These alternatives may align better with certain cooking preferences or dietary needs, depending on how you like to prepare meals.

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What is the difference between seed oils and non-seed oils?

The distinction comes down to where the oil is derived from. 

Seed oils are extracted from the seeds of plants, often through mechanical pressing or chemical processing. Sometimes these oils are also referred to as “vegetable oils” because the oils are extracted from the seeds of vegetables; for example, corn oil comes from the seed of a corn plant, while peanut oil comes from peanuts — which are actually legumes, not nuts! 

Non-seed oils typically come from fruit (such as olive or coconut) or animal fat sources (like ghee or butter) and can be minimally processed. This difference also influences the types of fats present in the oil: seed oils are typically higher in omega-6 polyunsaturated fats, while non-seed oils often contain more monounsaturated or saturated fats.

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Is there any reason to avoid seed oils?

Some people choose to limit seed oils because of the way they’re processed or due to concerns about consuming too many omega-6 fatty acids. While the body does need omega-6s in moderation, an imbalance between omega-6 and omega-3 intake may be associated with inflammation, according to some research. That said, the full picture of dietary fat and health is complex, and current guidance focuses on overall patterns rather than singling out specific oils. If you’re looking to be more intentional with your fat sources, Thrive Market offers a wide range of options to support your approach.

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How can I shop at Thrive Market without seed oils?

Thrive Market offers easy ways to filter your search so you can shop in line with your preferences. 

If you’re looking to avoid seed oils, try navigating to the “Health & Ingredients” section under “Diets” and select “Vegetable & Seed Oil Free”.  

From salad dressings and sauces to cooking oils and pantry staples, you’ll find plenty of options made with avocado oil, olive oil, coconut oil, and other seed oil-free ingredients. 

 

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.