You may have heard that seed oils are bad for your health, but nutrition experts say that’s not the whole story.
In fact, seed oils like soybean, canola, sunflower, safflower, and corn oil can actually support good health when used the right way.
According to the American Heart Association, there’s no reason to avoid these oils, and there are plenty of reasons to include them in your diet.
To help clear up the confusion, two nutrition experts from Tufts University—Dr. Diane McKay and Dr. Alice Lichtenstein—shared what people should really know about seed oils.
One of the key points is that most seed oils are rich in unsaturated fats, which are healthier than saturated fats found in animal products, coconut oil, and palm oil.
Replacing saturated fats with unsaturated fats can help lower your risk of heart disease, especially when it comes to managing cholesterol and inflammation.
Different plant oils have different benefits.
For example, soybean and canola oils are not only affordable and versatile for cooking, but they also contain a special type of omega-3 fatty acid called ALA (alpha-linolenic acid), which is good for your heart.
You don’t need to worry about choosing one perfect oil—what matters most is that you’re using plant-based oils rather than animal fats or highly saturated oils.
So why are seed oils getting a bad reputation? Dr. McKay explains that the issue isn’t the oils themselves, but how they’re commonly used.
Seed oils often show up in ultra-processed foods—products that are high in sugar, refined carbs, salt, and additives.
These unhealthy foods have been linked to poor health outcomes, and seed oils get lumped in by association. But that doesn’t mean seed oils are harmful on their own.
What’s more, most people don’t get enough omega-3 fatty acids, which are essential for healthy brain, heart, and immune system function.
Since the body can’t produce enough omega-3s on its own, it’s important to get them from food, whether that’s from fish or from plant oils that contain ALA.
When it comes to grocery shopping and cooking, both experts recommend choosing liquid plant oils like soybean, canola, olive, or avocado oil, depending on what you’re making and your personal taste.
Whole foods like nuts, seeds, legumes, olives, and avocados are also great sources of healthy fats. Preparing meals at home is one of the best ways to control the ingredients you eat and build healthier habits.
In the end, it’s not about stressing over one type of oil.
It’s about your overall eating pattern. If you enjoy a little butter here and there and you’re not eating a lot of meat or full-fat dairy, that’s perfectly fine. Healthy eating is all about balance—not perfection.
And no, pouring plant oil over a hot fudge sundae won’t make it a healthy dessert. The best approach is to enjoy treats occasionally, focus on whole foods, and build a solid foundation of good cooking and eating habits.
