This class will explore the facts and myths surrounding seed oils, providing insights to help you make healthier choices for you and your family. Learn how seed oils impact your well-being and empower yourself with the knowledge to make informed decisions.

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Seed oils have become a hidden staple in modern diets, sneaking into nearly every processed and packaged food. While marketed as a healthier alternative to saturated fats, these oils are now being linked to serious health concerns, including inflammation, obesity, and chronic disease. In a recent GoldCare class, Kristy Morrell, Director of Nutrition at GoldCare Health and Wellness, broke down the risks of seed oils and how to avoid them.

What Are Seed Oils?

Seed oils are extracted from crops such as corn, soybeans, canola, sunflower, rice bran, and safflower. They are highly processed and used extensively in packaged foods, restaurant meals, and even seemingly healthy snacks. Companies often disguise their use by promoting healthier-sounding ingredients, such as avocado oil, while still mixing in seed oils like canola.

Why Are They Harmful?

Seed oils are high in omega-6 fatty acids, which can throw off the delicate balance between omega-6 and omega-3 fatty acids in the body. While omega-6 is necessary in small amounts, excessive intake—largely due to seed oil consumption—has been linked to:

• Chronic inflammation
• Heart disease
• Autoimmune conditions
• Increased cancer risk
• Weight gain and obesity

The rise in seed oil consumption over the past century has coincided with an increase in metabolic disorders. Studies show that linoleic acid, a primary component of these oils, accumulates in fat tissue, making it harder for the body to regulate weight and inflammation.

Where Are Seed Oils Hiding?

Many processed foods contain seed oils, even those labeled as “healthy” or “natural.” Common sources include:

• Salad dressings
• Packaged snacks (pretzels, crackers, chips)
• Fried foods
• Mayonnaise and condiments
• Restaurant meals

Even foods marketed as “made with avocado oil” may still contain canola or soybean oil. Checking ingredient labels is crucial to avoiding these hidden additives.

A Simple Tool for Detecting Seed Oils

To make informed choices when dining out, Morrell recommends an app called Seed Oil Scout (SOS). This app helps users identify which restaurants use seed oils, making it easier to find better dining options.

How to Reduce Seed Oil Consumption

Eliminating seed oils from your diet may seem challenging, but there are easy swaps and strategies to help:

• Cook at Home: Preparing meals yourself gives you full control over ingredients.
• Choose the Right Oils: Opt for extra virgin olive oil, avocado oil, coconut oil, or ghee.
• Check Labels: Avoid products containing soybean, canola, or sunflower oil.
• Find Trusted Brands: Morrell recommends Primal Kitchen for mayonnaise and salad dressings and Siete for snack alternatives.
• Increase Omega-3 Intake: Balance out excess omega-6 by consuming more omega-3-rich foods like wild-caught salmon, walnuts, flaxseeds, and sardines.
• Ask at Restaurants: Request dishes to be cooked in butter or healthier oils instead of vegetable oils.

The Bigger Picture

Seed oils became widely used due to misleading claims about their health benefits. Many of these oils were promoted as heart-healthy, but the growing body of research suggests they contribute to inflammation and chronic disease instead. Morrell emphasized the importance of being proactive with food choices and advocating for personal health by understanding what goes into everyday meals.

Final Thoughts

Avoiding seed oils is not about perfection but about making better choices whenever possible. By reading ingredient lists, cooking more at home, and finding trusted alternatives, you can significantly reduce your intake and support long-term health.

For those interested in deeper discussions on nutrition, Morrell hosts biweekly GoldCare classes covering topics like healthy dairy alternatives, essential vitamins, and safe coffee options. To stay informed, be sure to check out GoldCare’s upcoming events and resources.