As it turns out, the answer to that question is more complicated than it may seem. Below, we'll explain the science surrounding seed oils and health to help you choose the best ingredients, whether you're cooking up a storm in your independent living apartment or grabbing a quick bite while out and about in Phoenix.
As the name suggests, seed oils come from seeds. Manufacturers produce them by pressing seeds to extract the oil and refining it with chemicals. Seed oils commonly used for cooking include:
Seed oils are unsaturated fats and contain relatively high levels of omega-6 fatty acids. Many food manufacturers and home cooks use seed oils because of their high smoking point and neutral taste.
If you pay attention to wellness content on social media, you may have noticed influencers claiming seed oils are harmful to your health. Generally, the basis of these criticisms is the amount of omega-6 fatty acids found in these oils.
Breaking down omega-6 fatty acids during digestion produces a substance called eicosanoid. Lab studies show that eicosanoids can cause inflammation, potentially leading to health issues such as high blood pressure.
According to Mount Sinai, the average American diet is high in omega-6 fatty acids. In fact, most Americans consume 14 to 25 times more omega-6 than omega-3 fatty acids.
Omega-3 fatty acids help reduce inflammation in the body. While omega-6 fatty acids are essential for maintaining healthy skin, bones and hair, a healthy diet should contain the right balance of omega-3 and omega-6. Balancing your intake can help counteract the inflammatory effect of omega-6 fatty acids, as seen in the Mediterranean diet.
Therefore, it's easy to see why some health gurus advocate eliminating or significantly reducing your consumption of seed oils. But do you really need to cut out seed oils altogether, or is moderation a healthier strategy?
Determining whether seed oils are safe for older adults is complex. According to the Harvard T.H. Chan School of Public Health, many ultra-processed and prepackaged foods contain seed oils, along with high amounts of salt, sugar and refined carbs. Therefore, many experts argue that processed foods — and not seed oil itself — cause the weight gain and other health conditions referenced by seed oil critics.
Scientific studies agree that ultra-processed foods are bad for your health. A 2024 meta-analysis of the risks of consuming ultra-processed foods found that people who eat more highly processed products are more likely to develop cardiovascular and mental health problems and are at a higher risk of death.
Therefore, eating fewer ultra-processed foods containing seed oils could help seniors stay healthy. Examples of ultra-processed foods include many prepackaged products, such as candy, certain cereals and store-bought cookies. The MD Anderson Cancer Center recommends choosing products with short lists of recognizable ingredients to avoid the worst culprits. Long ingredient lists containing unfamiliar substances often indicate an ultra-processed food.
Many experts believe home cooking with seed oils is generally safe. Furthermore, including other foods high in omega-6 fatty acids in your diet, such as nuts and seeds, could actually be good for you.
Nuts and seeds are rich sources of protein, fiber and magnesium and offer various health benefits, such as lowering cholesterol. However, they're also high in calories, so stick to one or two handfuls per day to avoid unwanted weight gain.
However, repeatedly heating seed oils (and other oils, for that matter) could contribute to health problems. Reheating oil creates potentially harmful by-products, which could increase your risk of high blood pressure, osteoporosis and liver and kidney issues. Therefore, discarding seed oils after heating them in deep-fat fryers is wise. Reducing your consumption of deep-fried foods when eating out can also help you avoid the risks of reheated seed oils.
While using seed oil in home cooking is unlikely to be actively harmful, there are healthier options. Choosing an oil high in omega-3 fatty acids helps address the imbalance between omega-3 and omega-6 fatty acids in many Western diets.
The Cleveland Clinic says olive oil is the healthiest option for most recipes. That's because olive oil can help reduce the levels of bad cholesterol in the body and contains a wealth of health-boosting nutrients, including:
Moderation is key to avoiding excessive weight gain, regardless of which oil you choose. Generally, no more than 35% of your daily calories should come from fats, even if you stick to ultra-healthy options. However, your dietary needs may differ if you have certain health conditions. Your doctor can provide personalized advice to help you achieve the right balance for your needs.
