Are Seed Oils Really Bad for You? The Truth About Cooking Oils and Why Extra Virgin Olive Oil Wins

Why Choosing the Right Oil Matters

For years, fat was labeled the enemy. But today, we know not all fats are created equal. The real question is: Which oils actually support your health  and which ones quietly work against it?

Many households still rely heavily on seed oils like soybean, corn, canola, sunflower, and safflower oil. These oils are cheap and widely marketed as “heart-healthy,” but modern science tells a different story.

By contrast, extra virgin olive oil (EVOO) has been trusted for thousands of years and modern research continues to prove its unique benefits.

Why Seed Oils Can Be Harmful

1. Omega-6 Imbalance and Chronic Inflammation

Seed oils are high in polyunsaturated fats (PUFAs), especially omega-6 fatty acids. In moderation, omega-6 fats are fine. But the modern diet delivers 10–20 times more than we need. This imbalance disrupts the omega-6 to omega-3 ratio, fueling chronic inflammation a major contributor to:

• Heart disease
• Arthritis
• Obesity
• Certain cancers

For a deeper look, see  The PUFA Project by Dr. Cate Shanahan

2. Harsh Industrial Processing

Unlike natural oils, most seed oils are made with high heat, high pressure, and chemical solvents such as hexane. This process:

• Strips away nutrients
• Creates harmful trans fats and oxidized lipids
• Produces aldehydes when heated, compounds linked to DNA damage and accelerated aging (Source:Science Daily)

Why Extra Virgin Olive Oil Stands Apart

Fresh, Natural, and Unprocessed

EVOO is simply the juice of the olive fruit, extracted without heat or chemicals. That’s why it retains:

• Polyphenols (oleocanthal, hydroxytyrosol)
• Antioxidants
• Vitamin E (tocopherols)

Backed by Modern Science

Clinical studies show EVOO consumption is linked to:

• Lower risk of cardiovascular disease
• Improved cholesterol balance
• Reduced inflammation
• Enhanced brain health

Oleocanthal, one of EVOO’s polyphenols, has anti-inflammatory effects comparable to ibuprofen, but without pharmaceutical side effects.

For an excellent study on seed oils, see this link: https://drcate.com/pufa-project/

Cultural Wisdom Meets Modern Science

Mediterranean cultures have relied on olive oil for thousands of years in food, medicine, and tradition. Today, the Mediterranean diet, rich in vegetables, legumes, whole grains, red wine, and EVOO, is consistently ranked one of the world’s healthiest eating patterns.

How to Replace Seed Oils with Olive Oil

Making the switch is simple. Here’s how you can start:

• Dressings & Drizzles: Use EVOO in salad dressings and drizzle over roasted vegetables.
• Finishing Touch: Pour over meats, soups, or grain bowls for richer flavor.
• Bread & Dips: Pair with herbs or balsamic vinegar instead of butter spreads.
• Cooking: Sauté at moderate heat (EVOO’s smoke point is ~400°F). For very high heat, pair with stable fats like butter or coconut oil.

Not sure which EVOO to get?  Stop by our new location in Eastdale Village and we will help you find the perfect oil to start with.

Final Word: An Investment in Your Health

Seed oils may be inexpensive and convenient, but they come with hidden long-term risks. Extra virgin olive oil, on the other hand, is nutrient-rich, stable, and backed by both tradition and modern science.

Choosing EVOO isn’t just about taste, it’s about supporting heart health, reducing inflammation, and investing in your long-term well-being.