Seed oils have certainly stirred up a lot of conversation in health and nutrition circles lately. And there’s no doubt you’ve encountered differing opinions on whether consuming seed oils is beneficial or detrimental to your well-being. We want to clarify the discussion surrounding foods with seed oils, let you determine if you want them in your diet, and share ways to easily root them out of your everyday foods. 

What exactly are seed oils?

Seed oils are edible oils extracted from the seeds of various plants that are often used in cooking and food production due to their favorable flavors, high smoke points, and low cost. They are typically rich in omega-6 fatty acids, which play a role in heart health but should be balanced with omega-3 intake for optimal wellness.

The journey from seed to oil often involves a significant refining process, using methods like solvent extraction with hexane, followed by high heat, bleaching, and deodorizing to make the oil palatable and extend its shelf life. The oil's properties and nutrients change during refining, a crucial point to remember.

Common Seed Oils In Our Food

Here are some of the most common seed oils used in our foods that are high in both monounsaturated and polyunsaturated fats. Keep in mind that terms like "vegetable oils' are often used to describe combinations of the oils below. Confusing, we know. Which is why we developed an app to automatically identify any or all seed oils in your food.

• Canola oil

• Soybean oil

• Sunflower oil

• Corn oil

• Grapeseed oil

• Cottonseed oil

• Safflower oil

• Vegetable oil (blends of seed oils)

Common foods with seed oil to check or scan:

• Salad dressings

• Potato chips

• Baked goods

• Margarine and spreads

• Processed snacks

• Mayonnaise

• Coffee creamers

• Frozen meals

• Low-fat and "healthy" snacks

Reading Food Labels

If you want to cut back on seed oils, the first step is to know what you're regularly putting in your body. That means you need to be ready to read dozens of ingredient labels in the grocery aisle, right?

Absolutely not. Nobody's got time for that.

It's pretty straightforward. Instead, knowing what foods most commonly have seed oils and using a food scanner app can get you in and out of a grocery store with the confidence that you and your family are eating the ingredients you want to eat.

There are some quick swaps you can make right away if you want healthy choices today:

• Olive oil

• Avocado oil

• Unprocessed foods

• Animal fats

The Debate Around Seed Oils

So, what's the big deal about seed oils? They're packed with omega-6s, which are essential fatty acids that our bodies can't make on their own. The problem is, we're getting way too many of them compared to omega-3s, and it's throwing things off balance.

Eating too much omega-6s by way of seed oil soften causes chronic inflammation: a condition marked by continuous, low-level inflammation throughout the body. Some studies have shown that this condition is linked to various diseases, heart disease, and other health risks. And while inflammation is necessary sometimes, too much of it (34% of our packaged foods contain seed oils FYI) can be bad news or, at a minimum, a nuisance to deal with over time.

Scientists don't all agree on the health effects of seed oils, but some experts think we should be careful about how much we consume. If you're consuming processed foods regularly and often find yourself in distress, think about reducing your seed oil intake and make adjustments based on how you feel.

Making Informed Choices

Ultimately, deciding whether to include or avoid seed oils in your diet is your personal decision. But freedom of choice is only true when those choices are informed.

Consider the health effects of consuming large amounts of seed oils. This awareness empowers you to make informed choices in the grocery store and kitchen.

If you are concerned about your current oil consumption, consider a gradual approach. Start by identifying the main sources of seed oils in your diet—processed foods are a good start—and then look for healthy choices at stores that sell more seed oil-free products. Little by little, steady progress makes a big difference.

With WISEcode, shoppers can quickly and easily identify ingredients they wish to avoid, making informed decisions effortlessly. Finally, a tool that reflects your personal values and preferences. If you're trying to limit your seed oil consumption (or saturated fats, processed foods, artificial dyes, allergens, or any other type of ingredient), give the most accurate food scanner a try today.