FUELED Wellness + Nutrition | Seed oils: What you need to know

NEW ORLEANS (WGNO) — Seed oils are fueling intense debate in the nutrition world, with some claiming they’re “poison” and others saying they’re no big deal.

Just last week, Louisiana lawmakers passed a bill to discourage restaurants and food manufacturers from using seed oils – and if they do, they’ll have to flag it on the menu or label so that it’s visible to consumers. So, what’s the real story? In Wednesday’s segment we’re cutting through the noise and exploring the science behind seed oils.

What are seed oils?

• Extracted from seeds of plants like soybeans, corn, safflower, sunflower, canola, cottonseed, grapeseed.
• Why So Common? They’re cheap, shelf-stable, and subsidized, making them a go-to for restaurants and food manufacturers.

The Omega-6 Factor

• We’re consuming more | Our intake historically was ~4:1 ratio of omega 6 to omega 3s; now ~20:1 or higher.
• Pro-Inflammatory Potential | Omega-6 fats can be inflammatory if consumed in large amounts without enough omega-3s [important note: other factors impacting inflammation include sugar, refined carbs, alcohol, and excess calories, among others].
• Inflammation | Linked to heart disease, cancer, neurodegenerative conditions, and more.

Ratio of Omega 6 to Omega 3 [not all seed oils are the same]

• Sunflower oil | ~128:1 ratio of omega 6 to omega 3
• Corn oil | ~46:1
• Soybean oil | ~8:1
• Canola oil | ~2:1 [note: more balanced ratio of omega 6 to omega 3]

Heart Health Debate

• LDL Cholesterol | Studies show replacing animal fats with plant fats appears to lower cardiovascular risk
• Older Research | Lowering cholesterol doesn’t always reduce heart disease. Context matters.

High-heat Concerns

• Cooking Temp | Deep-frying or repeatedly heating produces harmful byproducts [lipid oxidation].
• Risks | Linked to blood pressure increases, vascular inflammation, and higher cardiovascular risk.

*Beware of health halos and ultra-processed foods | Swapping seed oils for another fat doesn’t automatically make otherwise unhealthy food nutritious.

Finding Balance

• Boost plant oils that aren’t seed oils, like olive oil, avocado oil and coconut oil
• Lifestyle is Key | Eliminating every trace of seed oil while overdoing sugary drinks, alcohol, and ultra-processed foods misses the big picture.
• Who May Benefit | Individuals with inflammatory conditions [migraines, autoimmune issues] might consider lowering seed oils as part of a broader anti-inflammatory plan.

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Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD. See more of Molly’s articles and TV segments at mollykimball.com and download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals and more. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.

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