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Hi friend,
Seed oils are everywhere—and they’re also one of the most debated topics in nutrition. But despite all the opinions surrounding them, I don’t think we’re getting enough explanation or education about what they actually are.
Are seed oils really that bad for you? And how do they compare with the oils that may be better choices for everyday health?
First, let’s clear something up: seed oils aren’t automatically “bad.” Omega-6 fatty acids, including linoleic acid, are essential fats that our bodies need. The bigger conversation is about how much we’re consuming, how the oils are processed, how they’re used, and the foods they’re typically found in.
The issue isn’t that these oils come from plants—olive oil comes from a plant too. It’s what happens between the seed in the field and the oil that ends up in the bottle, and what happens to that oil once it enters our food supply.
Let’s take a closer look at what we’re actually consuming—and whether every oil deserves a place in our kitchen (or our body).
It's the Processing, Not the Plant
Getting oil out of a corn kernel or a cotton seed efficiently requires serious industrial processing — the seeds are heated to high temperatures, then treated with a chemical solvent (most commonly hexane, a petroleum-derived solvent) to extract as much oil as possible. After that, the oil goes through degumming, bleaching, and deodorizing just to become the clear, neutral-tasting product you see on the shelf.
That high-heat, high-processing journey does real damage. The fragile fats in these oils are highly prone to oxidation, and that processing creates oxidized byproducts and processing residues that were never meant to be part of the human diet.
What This Does to Your Gut Lining
When you eat these oxidized fats, they don't just pass through quietly. Research shows that oxidized linoleic acid byproducts directly alter gene expression in the cells lining your intestines and interfere with their normal function — including suppressing the very process your cells use to produce energy. This is the same one-cell-thick gut lining we've talked about before and feeding it a steady diet of oxidized fat is one more input working against the barrier you're trying to protect. (This is what contributes to ‘leaky gut’ an increase in the permeability of the lining which causes toxins to leak out into the body).
What This Does at the Cellular Level
This is where it does get concerning. The linoleic acid from seed oils doesn't just pass through your body. It actually incorporates itself into the membranes of your mitochondria, the tiny structures inside every cell responsible for producing your energy.
When that incorporated fat becomes oxidized, it interferes with the electron transport chain — the actual machinery your cells use to make usable energy (ATP). A 2025 mechanistic review in Redox Biology laid this out clearly: excess linoleic acid from industrial seed oils promotes oxidative damage within mitochondria, destabilizes the structures responsible for energy production, and impairs how efficiently your cells can generate ATP. In plain terms: your cells can't get the energy they need, and that shows up as impaired metabolism — contributing to fatigue, difficulty managing weight, and broader metabolic dysfunction over time.
A Quick Word on Linoleic Acid (an essential Omega-6 fatty acid)
You may have heard "seed oils" get a bad reputation online, largely because of their linoleic acid content — an omega-6 fat. But the research doesn't actually support that. Linoleic acid is an essential fatty acid. Multiple studies have found that linoleic acid is associated with lower LDL cholesterol and reduced inflammation markers. It plays a role in cell membrane health, skin barrier function, and even heart health when it's part of a whole-food diet. Great sources include sunflower seeds, pumpkin seeds, walnuts, almonds, pine nuts, and in smaller amounts eggs, chicken, and avocados. The takeaway is to build your plate around whole, minimally processed sources of fat rather than any one ingredient labeled "good" or "bad."
What to Use Instead
The alternatives are simple, and most of them have been staples in kitchens for generations, long before industrial seed oils ever existed.
Organic olive oil — great for lower-heat cooking, dressings, and finishing dishes.
Organic avocado oil — a good higher-heat option thanks to its smoke point.
Grass-fed butter — rich flavor, great for everyday cooking.
Ghee — clarified butter, holds up well to higher heat and is a great option for those sensitive to dairy proteins.
Beef tallow — a traditional fat, excellent for high-heat cooking like frying and searing.
Organic Coconut oil — stable at higher temperatures and a great neutral option for baking.
A Realistic Word on Eating Out
This isn't about achieving perfection or being able to control every single ingredient that touches your food. Going out to eat once in a while is absolutely fine. The greatest thing any of us can do for our health is simply cut out the ultra-processed foods that make up the bulk of our own home cooking and daily choices — that's where the real, sustainable impact happens.
Our Own Family's Journey with This
One change that took real time, and wasn't easy at first, was stepping away from drive-through fast food as a family. It had been such an easy, convenient habit, and breaking it took some adjusting. But we did it, and we don't go through the drive-through anymore.
Cooking at home more has given us so much more time together as a family around the dinner table. It's led to healthier eating overall, and maybe my favorite part — my kids are helping in the kitchen and learning how to cook. That wasn't really the goal when we started, but it's become one of the best parts of the whole change.
Faith Corner
Choosing what nourishes the body God gave you, cooking a meal with your family gathered around the table, teaching your kids something along the way — these are small, everyday acts, that make a big difference.
"So whether you eat or drink, or whatever you do, do it all for the glory of God." — 1 Corinthians 10:31
Small swaps, made consistently, really add up over time. I hope this gives you a clear place to start.
With faith, science, and wellness,
Liz, The Wellness Nurse 🌿
Registered Nurse | Certified Mental Wellness Coach
P.S. Did any of this resonate with you? Hit reply and share- I read every response and want to hear from you.
P.P.S. — If you want more of this kind of deep-dive, faith-rooted, science-backed content, my Faith & Wellness Circle is opening soon — a community built around the intersection of research and faith. A place where people can share about their journey. There's a free tier to stay connected, and a paid tier ($7/month) for deeper content, live Q&As, and direct access to me. More details coming your way soon!
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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.