Seed Oils

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the relationship between seed oils and disease

According to physician and nutrition researcher Dr. Chris Knobbe, “Vegetable oils represent the single greatest transformational change to the diet of mankind in all of history! They are the single greatest component of processed foods per calorie basis, which we know are devastating.”

Chronic disease occurs for two main reasons: nutrient deficiency and toxicity. The hallmarks of processed foods are nutrient deficiency and toxicity. Vegetable oils, in addition to refined sugar and flour, are the main ingredients of the processed foods that have invaded and conquered our food supply. As a result, we have more chronic disease than at any other previous time. Vegetable oils were nonexistent in 1900 and now they represent up to a third of our food supply—and we are paying with our health!

What are Seed Oils?

Specifically, seed oils come from the seed (cottonseed, sunflower, sesame, etc.) of a plant. There are other oils that come from fruit (coconut, palm, grape, olive, avocado), nuts, (peanut, almond, pecan, etc.) grains (rice bran, corn) or beans (soybean).

Vegetable oils are a broader category that refers to any oil that comes from a plant (fruit, seed) or crop (corn, soybean). In this context, we are only talking about highly-processed, refined, and unhealthy vegetable oils—not the healthier, unrefined oils from vegetables and fruits like olives, avocado, and coconut.

To add further confusion, the term seed oils is often used interchangeably with the term vegetable oils. We assure you that there are no nutrient-dense veggies in vegetable oil. Don’t be fooled when you are told at a “finer” restaurant that “we use grape seed oil.” They are doing us no favors; they are only trying to minimize their costs—at the expense of our health. Vegetable oils all taste the same (no taste at all), and they all have the same nutrient content—nothing—as a result of being so refined and processed. All vegetable oils are stripped of any nutrition and they are toxic no matter how many famous health institutions tell us otherwise. They are NOT heart healthy!

Oils are fats or fatty acids. Our bodies mostly need fats for energy and important cell components. There are 3 main types of fats: saturated, monounsaturated, and polyunsaturated. Saturated fats are solid at room temperature and the most stable fat. “Stable” means how easily the fat breaks down into potentially toxic byproducts (free radicals and other toxins), usually by oxidation (fatty acid oxidation via oxygen). These toxins (chronic metabolic biologic poisons) wreck havoc throughout the body.

Saturated fats are healthy, despite what much of the misguided science promotes. They provide us with vitamins (A, D, E, K2) not found in other oils. They also contain stearic acid, which our mitochondria (energy factories in our cells) love to burn for clean energy. Examples of saturated fats include tallow, lard, butter, ghee, and coconut oil (vegan source). We love cooking with saturated fats!

Monounsaturated fats are liquid at room temperature and are more unstable than saturated fat. Examples of monounsaturated fats include olive oil, avocado oil, peanut oil, and canola oil. Monounsaturated fats are also very healthy and an ideal source for energy. We generally use these oils with no heat, such as in dressings or dips.

Polyunsaturated fats (PUFAs) are also liquid at room temperature, but they are the most unstable fats. Generally there are two main types of PUFAs: omega-3 fatty acid and omega-6 (linoleic acid). Typically, Omega-3 fatty acids are anti-inflammatory and omega-6 fatty acids are pro-inflammatory. Examples include all the famous seed oils such as corn, safflower, sunflower, soybean, grapeseed, cottonseed, etc. These fatty acids are considered essential fatty acids and we must consume some of them to live. However, the recommended consumption of linoleic acid (Omega-6) is only 0.5% of caloric intake, with a maximum amount of 2%.

These PUFAs are not ideal for cellular energy; rather, they are a critical factor for maintaining the health of structures such as cell membranes. In excess, however, PUFAs are burned in the mitochondria of our cells, which cripples them and leaves us tired, hungry, and prone to obesity. Our mitochondria prefer glucose (sugar), and stable fats (saturated and monounsaturated fats). (For more information about fat, check out our resource guide on healthy fats.)

Note: There is an omega-3 fatty acid known as linolenic acid (ALA). Don’t confuse linolenic acid (omega-3) with linoleic acid (omega-6).

What about whole seeds?

Are those “bad?”

We like whole, organic seeds. However, avoid roasted, honey-covered, or sauce-covered seeds, as many seed oils are used in these preparations. Always read ingredients. Organic seeds which have no glyphosate contamination occur naturally and don’t need harsh processing, which generates many toxins.

What are other names for seed oils?

Vegetable oils

Omega-6 oils

Polyunsaturated oils

“Heart healthy” oils

Vegetable seed oils

Industrial oils

Plant oils

PUFA (polyunsaturated fat)

Edible oils

Unsaturated fats/oils

How did vegetable oils become so widespread?

Seed oils were first introduced in the mid-1800s as described above; however, they were not widely used in the food system until 1909, when Procter and Gamble developed Crisco as an alternative fat using partial hydrogenation. Hydrogenation was necessary to stabilize the seed oil (cottonseed) and make it a solid at room temperature. Through extremely clever marketing, wild claims, and Herculean effort, Crisco became a huge hit. It was advertised as a cheaper and “cleaner” alternative to animal fats. Procter and Gamble also claimed Crisco was easier to digest than animal fats. (Read the ad for yourself.) In addition, they wrote a recipe book replacing animal fats with Crisco and “generously” distributed it for free, an ingenious marketing tactic that was never done prior. Sadly, it was over 80 years later when we would find out how tragically this food experiment ended. As documented in this 1997 study, Crisco was made with nearly 50% trans fats and these fats have been responsible for well over 100,000 deaths.

In the 1960’s, seed oils in liquid form as we know them today were unleashed onto the world. Food scientists finally developed a way to stabilize the seed oil to be packaged into a bottle. Harsh extraction and processing techniques rendered seed oils cheap, ubiquitous, and nutrient poor.

In 1955, the widely popular US president Dwight Eisenhower suffered a heart attack. This sad news culminated into a huge national fear and frenzy regarding heart disease. Enter Ancel Keys to save the day, a charismatic physiologist (not a doctor) who quickly rose to prominence with his flawed research and conclusions.

Keys hypothesized that cholesterol and saturated animal fat were causing an increase in heart attacks. By manipulating data, using observational studies, receiving large amounts of money from biased parties, and more, Keys was able to cement his hypothesis in large famous public health organizations such as Harvard. Further validating his findings was a then small and unheard of organization called the American Heart Association, which was given over 1.7 million dollars from Procter and Gamble to spread these findings, which they are still doing to this day. In 1961, the American Heart Association recommended polyunsaturated fats (seed oils) to fight heart disease. Unfortunately, this message has persisted despite increasing evidence that seriously calls the message into question. Despite Americans eating “healthier,” smoking less, and exercising more, we continue to suffer from staggering levels of chronic disease (more on this later).

Big Food continues to deceive the public with clever marketing and weak science. They slap “heart healthy” on labels and, in cooperation with trusted health organizations, make sweeping guidelines that are not backed by science. Ever since the 1980’s mandate encouraging us to eat low fat, we have only become more obese and more sick. Despite the alarming statistic that 6 out of 10 Americans suffer from some kind of chronic disease, USDA guidelines and the World Health organization still recommend that we consume 45% of our calories from carbs and that we should minimize saturated fats found in animals and coconut. The science does not support their claim that saturated fats are bad for us, but yet the message persists.

Common Questions:

Are all seed oils created equal?

No! In general, the higher the linoleic acid (omega-6) concentration, the higher adverse health effects. Dr. Cate Shanahan, a prominent seed oil researcher and doctor, coined the expression “the hateful 8.” The hateful 8 oils include: canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, and ricebran.

The seed oils with the highest linoleic acid concentration are safflower (78%), grape seed (73%) and poppyseed (70%) oil. Butter (2%), tallow (2%), olive oil (10%) and coconut oil (2%) are mentioned for relative comparison.

Where do you find vegetable oils?

They are everywhere. They line every shelf of our grocery stores. They are in most, if not all, processed foods. They are found in fast food restaurants and even finer restaurants. They are found in hot bars, even at fancy grocery stores like Whole Foods. Most dressings, sauces, and dips are full of vegetable oils.

What does it mean for an oil to be refined?

When any oil is refined, the nutrients from the plant (seed, fruit, bean, etc.) are minimized due to the processing. Also, it will be more colorless and the taste of the oil will be more neutral. In general, search for unrefined (minimally processed) oils.

What specific fat in seed oils is implicated in causing chronic disease?

Omega-6 fatty acid. There are several omega-6 fatty acid molecules, but the most common and important fatty acid is linoleic acid. Briefly, it is the breakdown (oxidation) products of linoleic acid (and the amount) that causes all sorts of problems in the human body (more about that below). Omega-3 fatty acids from nut oils are no better. Actually, they are worse because they are more unstable (more double bonds) than omega-6 fatty acids. Unfortunately, oxygen loves to attack the double bonds of these unstable compounds and create free radicals. When too many free radicals are not neutralized by our body’s antioxidants (enzymes in our body not necessarily from supplements), it causes inflammation that can then lead to chronic disease, neurodegenerative disease (Alzheimer’s, Parksinson’s, MS, etc), and cancer.

What is involved with extracting oil from seeds or beans?

It is near impossible to naturally extract oil from seeds, with the exception of sesame. Due to sesame’s rich heritage, the seed has been bred to increase oil yields without harsh processing techniques. However, this is not the case with other seeds or beans. Again, this does not apply to olive, coconut, palm,or avocado oils—but it is important to note that most olive and avocado oils are blended with seed oils.

Seed oil companies use extremely harsh extraction processes (check out this video), such as bleaching, deodorizing, extreme pressure, utilization of chemical solvents, and extreme heating, to name a few. This refining process and the heat from cooking damages these seed oils beyond all recognition. Sadly, we are left with empty concentrated calories and toxins (see below). For example, 5 tablespoons of corn oil requires 98 ears of corn! Who can eat 98 ears of corn in 1 setting, much less 50 settings! A stir fry or a salad dressing could contain 5 tablespoons in just 1 meal.

Is omega-6 and linoleic acid referred to as the same thing?

Yes, in the common literature. However, more specifically, linoleic acid is the most common omega-6 acid (80%). Remember linolenic acid (ALA- omega-3) is NOT the same as linoleic acid (omega-6).

What is conjugated linoleic acid (CLA)?

CLA is an omega-6 fatty acid similar to linoleic acid. Natural conjugated linoleic acid is also known as a trans fat that is healthy while artificial trans fats are disease causing. Conjugated linoleic acid is formed in the gut bacteria of cows (and any animal with multiple stomachs), and thus is found in animal products such as meat and dairy. It is more stable than linoleic acid due to fewer double bonds repackaged by the animal.

It is helpful to think that our body responds to food via a certain “code.” Fats have different codes based on their composition. A very slight change in the code can lead to a dramatically different impact on the body. This is why we must understand that not all fat is created equal. Also, we must be very careful of any nutrient that is artificial or synthesized in a lab. For example, supplemental artificial CLA requires a closer look despite all the misleading advertisements. We don’t recommend supplemental CLA as this excellent study shows that it causes inflammation and therefore disease. We do recommend healthy natural CLA found in whole food, particularly in animal products.

Why do low carb/keto diets "work"?

When people go on a low carb/keto diet, they severely reduce seed oil consumption. That is, they cut out dressings, sauces, grain-based products, corn, potatoes, Chinese/Mexican/Thai fast food, popcorn, pizza, chips, and other junk foods that are loaded with vegetable oils.

Do vegetable oils have trans fat?

There is no dispute that trans fats are toxic and have killed many people. They have been officially banned from our food supply. However, if a product has less than 0.5 grams of trans fats, the label does NOT have to mention it, so we may be unintentionally ingesting trans fats without knowing it. In addition, in the processing of vegetable oils, small amounts of trans fats are unintentionally created, which never make it to the label. We want NO trans fats in our bodies.

What happens to the vegetable oils when food is refried in the same oil?

Vegetable oils are already very unstable when extracted from their seeds. The fats begin breaking down (oxidizing) into toxic byproducts. They continue breaking down even when they are being placed in the bottle. Yep, they further break down while they are in the bottle on the shelf waiting to be purchased. When we use them to cook we apply high heat, which causes more toxic breakdown products. If we reuse the oil over and over like many fast food restaurants (and even finer restaurants), we get even more toxic byproducts.

What are some of the toxic byproducts created from vegetable oils?

At least 18 harmful toxins, as seen in this study.

Is there any nutritional value in vegetable oils?

No. Approximately 100% of the minerals are removed during processing. About 75% of all the vitamin E is destroyed during processing. Approximately 80% of vitamin A precursors (retinals) are destroyed. We do get something—empty calories and an additional 5% of toxins.

What are vegetable oils’ impact on the environment?

Jeff Nobbs at Zero Acre Farms addresses this issue very clearly. We will highlight 3 quotes:

“2 of the top 3 drivers of global deforestation are vegetable oil crops.”

“More land is devoted to growing vegetable oil crops than all fruits, vegetables, legumes, nuts, roots, and tubers combined.”

“Vegetable oils account for 20-30% of global croplands, but deliver less than 0.01% of the world’s nutrients.”

What are our best recommendations to avoid vegetable oils?

Our Ultimate Guide to Avoiding Seed Oils in Your Kitchen e-book has lots of great suggestions!

How much seed oil is the typical American eating? Is there an optimal amount?

Before 1900, seed oils were used for candles, soap, and machine lubricant. There was no seed oil consumption. However, with so much cotton seed being wasted, the idea was born to at first sneak it in the food chain by cutting olive oil with cottonseed oil. Then came Crisco (see above) in 1909, unleashing seed oils into the world. From 1900 to the present, the largest increase in our food consumption is seed oils! By 2005, 86% of all added fat in the American diet was from seed oils. We went from 0 grams of vegetable oil consumption to 80 grams/day by 2020.

The average American today is consuming up to 32% (over 700 calories) of their total calories from vegetable (seed) oils, which is a whopping 150-fold increase as compared to the average American in 1902! The current recommendation of seed oil consumption is less than 10%. Ideal daily consumption is 2-5% linoleic acid. Another important source of potentially toxic omega-6 fatty acids in our diet comes from factory-farmed animals that are fed GMO corn and soy.

By extracting oils from seeds, we are consuming a super-high concentration of linoleic acid (omega-6). Jeff Nobbs (check out his website, which is outstanding) illustrated this point to perfection with this illustration. I certainly can’t eat 625 grapes in one sitting, but I can get 5 tablespoons of grapeseed oil in my stir fry. The poison is in the dose.

The Ultimate Guide to Avoiding Seed Oils in Your Kitchen

In this comprehensive and easy-to-read guide, you’ll learn:

What seed oils are, where they came from, and why they’re so unhealthy
How to differentiate between healthy and unhealthy fats
Where oils like sesame oil and peanut oil fit on the spectrum
Our recommendations of the best fats to cook with
Helpful tips about buying, storing, and cooking with each fat

The guide also includes a printable quick reference chart that you can use at home or in the store.

What specifically in vegetable oil is causing a problem?

The culprit appears to be the AMOUNT of omega-6 (linoleic acid) fatty acid ingested over a long period of time. Omega-6 fatty acid is an essential fat that we must consume in our diet. It is abundant in many foods, and there are few to no reported cases of omega-6 deficiencies. In 1909, our caloric intake in omega-6 fatty acids (linoleic acid) was about 2% (5 grams/day). In 2008, our caloric intake in omega-6 fatty acids skyrocketed to 11.8% (29 grams/day). That is a 6-fold increase in linoleic acid intake.

Omega-6 by itself is not the problem. Rather, it is the oxidation (breakdown) of linoleic acid that is the problem. As we consume more Omega-6 fatty acids, the more our bodies oxidize these molecules. Linoleic acid breaks down into toxic molecules such as HNE (4-hydroxynonenal). HNE is the most abundant cytotoxic (cell killing) lipid byproduct (lipid peroxidation). Omega-6 and its breakdown products accumulate in our fat cells. In short, it causes the fat cells to grow larger, break down, and fail as an important endocrine (signaling) organ. This leads to obesity and other chronic diseases.

HNE, known as the most toxic aldehyde, is extremely reactive and has been implicated as an important step in the formation of most chronic diseases and even cancer. It has been linked with obesity, premature aging, cancer, general inflammation, heart disease, metabolic dysfunction, diabetes, strokes, Alzheimers, and others. HNE is an unstable byproduct of linoleic acid breakdown, that wreaks havoc in the body. It can be measured in the blood and is now recognized as a stress marker.

Interestingly, another breakdown product of linoleic acid is arachidonic acid. Arachidonic acid breaks down into endocannabinoids (CB1 receptor), similar to that found in THC (and causing a similar case of the munchies). When we consume too much vegetable oil, we form these hunger inducing compounds, which causes us to overeat. This study suggests that obesity may be linked to our increased consumption of linoleic acid.

Vegetable oils also have a high content of phytosterols, which are implicated in heart disease (per this study). These phytosterols find their way in the lining of our arteries and contribute to heart disease.

What are some of the disease trends in the last 200 years in the US?

Is there a connection to the rising use of vegetable oils?

Heart disease

The first published known case of a heart attack was in 1912. Barely 20 years later, heart disease became the leading cause of death in the US. In 2010, 1 in every 3 deaths in the US was from heart disease, and this is continuing to trend up.

Cancer

In 1900, 1 in 17 deaths was due to cancer. In 2010, 1 in 3 deaths was due to cancer, and is trending up.

Diabetes

In 1900, diabetes of any type was very rare (less than 1% of the US population). In 1991, this rose to 3% (8x increase). In 2021, diabetes prevalence was 10.5% (28x increase in 85 years), and is trending up.

Obesity

In 1900, obesity was rare (1.2% of the US population). In 1980, the prevalence was 14%. In 2015, obesity prevalence was at a staggering 39.8% (33x in 115 years), and is trending up.

Metabolic Syndrome

In 1988, about 24% of the US population had metabolic syndrome. By 2016, 88% of Americans had metabolic syndrome, and it is trending up.

Age-related macular degeneration

This is currently the most common cause of blindness in people over 65. From 1851 to 1930, there were fewer than 50 documented cases in the world’s literature. In 2020, there were over 196 million cases in the world.

Knee osteoarthritis

This has doubled in prevalence since the 1950s.

With the advent of refined sugar (1822), cottonseed oil (1866), refined wheat (1880), and the other abundant seed oils (1960s), processed foods began to overtake our food supply. Interestingly, a dentist, Weston Price, published a book in 1939 (which was largely ignored) showing the degeneration of people consuming processed foods. Currently, 63%-79% of our food consumption in America is processed food. Only 20-30% of our food comes from real whole food.

Processed foods are nutrient poor, often toxic, and a leading cause of the above mentioned chronic diseases. We believe vegetable oil has the highest impact on our health as it is the largest component of processed food (32%). However, refined flour, refined sugar, and natural flavors are also significant factors.

How can we attribute these trends to seed oils? Could it be carbs? Could it be fat?

Anthropology provides compelling evidence that there is no association between saturated fat intake and heart disease deaths. In fact, this study shows that a diet high in saturated fat is protective against diabetes. As we have consumed more vegetable oil, we have suffered more heart disease deaths. This also goes for obesity, metabolic dysfunction, diabetes, cancer, neurodegenerative diseases (Alzheimer’s, MS, ets), cancer, and other chronic diseases.

Looking at indigenous populations (groups of people that have not been westernized) gives us another clue that may implicate seed oils. We will highlight three tribes: the Maasai of Kenya and Tanzania, the Tokelauans of New Zealand, and the Tukisenta of Papua New Guinea.

The diet of the Maasai Tribe (in contemporary Kenya and Tanzania) consists mainly of milk, meat, and blood. Of their 3000 kcal/day diet, 66% is from animal fat (45% saturated fat) and 17% is from carbs. Only 1.7% of their calories are from omega-6 (linoleic acid). Essentially, they have a carnivore diet. The majority of the Massai tribe is athletic, slim, and healthy. They are on a nearly 0% vegetable oil diet, compared to Americans who get nearly 86% of our fat from vegetable oils.

The diet of the Tokelauans (New Zealand) is vastly different from the Maasai. Their diet consists mostly of coconut, fish, starchy tubers, and fruit. 60% of their calories come from coconut and 53% come from fat (48% saturated fat). Only 2% of their calories come from Omega-6 and Omega-3 (about 1% from omega-6). They are on a nearly 0% vegetable oil diet, and the majority of the tribe is athletic, slim, and healthy, with no heart disease, obesity, or diabetes.

The diet of the Tukisenta (Papua New Guinea) is vastly different from the Massai and the Tokelauens. Their diet consists mostly of sweet potatoes (carb), which account for more than 94% of their calories. Only 2.4% of their calories come from fat, and 3% from protein. They occasionally feast on pork and chicken when available. Only 0.6% of their calories come from omega-6 consumption. Like the Massai and Tokelauens, the majority of the tribe is athletic, slim, and healthy; there is no heart disease, obesity, macular degeneration, or diabetes; and they are on a nearly 0% vegetable oil diet.

These three tribes have vast differences in macronutrient consumption, yet they are all terrifically healthy with virtually no heart disease, diabetes, or any other chronic diseases. The only consistent factor across these three tribes is their low consumption of linoleic (omega-6) acid (0.6-1.7% vs. 7-12% in westernized diet). Also, there is no refined sugar, refined wheat, or processed foods to be found in their diets. Understanding fat composition is essential because saturated fat does not cause disease, while seed oils are linked to obesity, cancer, and chronic disease.

Neuroscientist Dr. Stephan Guyenet, author of the bestselling book The Hungry Brain, shows that despite reducing carbs in the early 2000s and reducing sugar consumption in the late 1990s, Americans are still becoming more obese.

Dr. Cate shows a near perfect correlation of increasing seed oil consumption and Type 2 diabetes.

Another study looks at the increasing rates of obesity and diabetes in the Japanese, who have been traditionally very slim and healthy. Despite caloric intake going down, the rates of obesity are going up. Seed oil consumption in Japan went from 3 grams/day in 1950 to 39 grams in 2010. That is a 13 fold increase in toxic, oxidative, pro-inflammatory, and nutrient-poor vegetable oils.

The Japanese studies are consistent with animal studies that show rat obesity when fed seed oils vs. butter while keeping the total caloric intake the exact same. It is all about the composition of the fat! In other words, know your fats inside and out. The quality and the the quantity of your life depends on it.

Are high-carb diets the cause of obesity and disease?

What about red meat? Saturated fat? Lectins? Uric acid? Whatever popular word du jour?

Current data does NOT fully support any of these claims. We assert that the current evidence points toward vegetable oil being the major culprit.

For example, let’s examine the claim that a high-carb diet causes obesity and disease. According to the Food and Agricultural Organization of the United Nations (FAO), world carbohydrate consumption has decreased from 1964 to 2007. In 1964, world carbohydrate consumption was 64.5% of caloric consumption, in 1994 it went down to 63.2%, and in 2007 it went down to 63%. This may not seem like a large decrease (only 1.4%). In contrast, vegetable oil consumption went from 15.5 grams/day in 1961, to 33.6 grams/day in 1994, to 65.4 grams/day in 2014.

In the period from 1960 to 2014:

Carbs went down 1.4%

Seed oils went up 322%!

Global sugar consumption:

1966: 45.2 grams/day

2014: 63.4 grams/day

Up 40.3 % (4 teaspoons/day)

Thus, from thus period from 1960-2014:

Carbs down 1.4%

Sugars up 40.3%

Seed oils up 322%!

We question (with Dr. Knobbe, Dr. Cate, and others) the idea that global obesity and chronic disease rates are caused by about 4 teaspoons of sugar per day. It seems far more likely to be caused by the consumption of seed oils going from approximately 3.5 teaspoons/day in 1961 to over 15 teaspoons/day in 2014—and climbing. Remember, the poison is in the dose.

We in the US are the most obese people in the world. We also consume the most vegetable oils per person out of 171 countries. Vietnam has the lowest obesity rates (2.1%) and consumes the 2nd lowest vegetable oils per person (Maldives has the lowest seed oil consumption; obesity prevalence is still very low at 5.8%). The Vietnamese only consume about 7.5 grams/day, which was similar to the US in the early 1900s.

Knobbe presents several countries such as China, Israel, and the UK showing decreased sugar/carb consumption but increasing diabetes, cancer, and obesity, which all correlates with increasing vegetable oils.

Is fat (adipose tissue) an important organ?

Do vegetable oils have any role in its disease?

Can you believe fat is our largest endocrine organ? Not too long ago it was considered an inactive tissue that just stores excess energy. Not only does fat provide us with stored life-sustaining energy, it has many critical cell-signaling (endocrine) functions. Fat is essential for a healthy metabolism. For example, it secretes leptin, which is a hormone that tells us when we are full. Via multiple other signaling molecules such adipokines, adipose tissue (fat) plays an important role in the following: coagulation (blood clotting), immunity, appetite regulation, glucose (sugar) and lipid (fat) metabolism, reproduction, angiogenesis (forming new blood vessels), fibrinolysis (preventing dangerous clots), blood vessel vascular tone (blood pressure control), and others.

Just as alcohol destroys the liver and cigarette smoke causes lung cancer, seed oils break down our adipose tissue and render it largely ineffective. This breakdown of adipose tissue is thought to be a large cause of the increased rates of obesity, metabolic dysfunction, diabetes, cancer, dementia, and heart disease, to name a few.

Omega-6 accumulates in our body fat with an almost two-year half life. What does it do to our fat? It is pro-oxidative and pro-inflammatory, which leads to chronic disease, obesity, physical degeneration, and even cancer.

How can such famous institutions like Harvard Public Health, Cleveland/Mayo Clinic, and the American Heart Association still promote eating more vegetable oil and less saturated fat?

It is well known that saturated fat increases our LDL (low density lipoprotein) cholesterol level and vegetable oils lower cholesterol (LDL), which led scientists to incorrectly conclude that increasing LDL blood levels lead to heart disease. Unfortunately, this understanding came from manipulated science such as the The Seven Country Study in which its lead author, Ancel Keys, intentionally left out countries that did not match his theory. Newer research clearly indicates that LDL is not bad by itself. There are even studies that show the opposite relationship—the lower the LDL the more heart disease!

The relationship between cholesterol and heart disease is far more nuanced, and we don’t fully know the whole picture. For example, there are different sub-particles of LDL that are not typically measured when we get our blood labs done. Some of the sub-particles are safe and others may cause heart disease. However, there is little disagreement that when LDL becomes oxidized (seed oils are oxidizing), it can lead to heart disease.

High levels of LDL in and of themself have never been shown in a medical study to directly cause heart disease. Dr. Knobbe astutely points out that arsenic lowers our LDL, but certainly none of us want to consume arsenic.

So, vegetable oils are very unlikely to be “heart healthy,” much like Cheerios are unlikely to be heart healthy no matter what they slap on a label. There is big money to be made pushing industrial seed oils, just as there was big money pushing tobacco. I trust that time will clarify this issue, but we are not going to wait for science to catch up—so we therefore refuse to put industrial waste in our bodies. Remember it took over 40 years and countless deaths to get trans fats removed from our diet.

Have you heard about the dangers of seed oils?

There is so much confusing and misleading information about cooking fats and oils. What’s healthy and what isn’t? What’s the best oil to use for different applications? Our e-book is designed to cut through this confusion!

In our new book, The Ultimate Guide to Avoiding Seed Oils in Your Kitchen, we break down each of our favorite cooking fats and the best applications for each. We also go into cost-saving tips, our trusted brands, and the best way to store your cooking fats to keep them fresh for longer. Plus, it includes a super practical cheat sheet you can post on your fridge for a quick reference when you need it most.

Thoroughly researched and full of practical tips, our e-book will help you and your family cut out seed oils for good.

What about other oils?

Olive Oil

Olive oil is an excellent oil (oleic fatty acid, omega-9, stable, and monounsaturated) as long as it is from a trusted source. It has abundant phytonutrients (plant vitamins), and antioxidants. Olive oil has been around for thousands of years. It is a central staple to the only diet that has been shown to reduce mortality, the Mediterranean diet. However, most commercial olive oil is blended with other vegetable oils. Depending on the source, olive oil does have about a 3-21% concentration of linoleic acid. It is okay to use with low to medium heat. (For more great tips about how to use olive oil and other fats in your cooking, check out our e-book, The Ultimate Guide to Avoiding Seed Oils in Your Kitchen.)

avocado oil

Avocado oil is a pretty good cooking fat, provided it is 100% pure and unrefined. It consists of mostly stable monounsaturated fats and has some phytonutrients and antioxidants. Avocado oil has about a 10-15% concentration of toxic linoleic acid. However, most avocado oils that are in the supermarket are highly refined. Much of the fat is oxidized and most of the nutrition is stripped out of the oil. Like olive oil, it is often blended with cheap vegetable oils.

Coconut Oil

Coconut oil is fantastic to cook with if you like the taste. It has a high smoke point, and because it is mostly saturated fat, it is stable and does not oxidize much. It has very low levels of linoleic acid, around 2%.

Nut Oils (walnut, peanut, almond, pecan, etc)

They are not as bad as vegetable oils because they don’t require as much processing. However, they are still polyunsaturated fats (PUFA) which make them unstable and prone to oxidation. Do not heat these oils because heat will destroy these fats, especially the omega-3 fatty acids. Use sparingly as there are better options such as olive oil or coconut oil.

High Oleic Sunflower Oil

High oleic sunflower oil comes from a specific hybrid of sunflower seeds that has more stable and heart healthy monounsaturated fat (like that found in olive oil). To be clear, many consider it to be a GMO (genetically modified organism), and there is still up to 10% concentration of linoleic acid in these oils. It has relatively fewer phytonutrients as compared to olive or avocado oil. We believe it is better than other seed oils, but there are better options, as mentioned above.

Sesame Oil

Sesame oil has been around for thousands of years. The crop has been optimized to express the oil with very little processing, so there are many useful phytonutrients and antioxidants retained within the oil. However, sesame oil has up to 40% or more concentration of pro-inflammatory linoleic acid. Avoid heating due to the high level of linoleic acid. It can be enjoyed as a dressing or a dip from time to time.

palm oil and palm kernel oil

Palm oil is a fruit oil and has been around for thousands of years. There are two main types of palm oil, unrefined and refined. As you can imagine, the refined type is not healthy. It is the most common oil used in the world which has led to significant deforestation and other environmental issues. Unrefined is healthier as there is less processing and more phytonutrients (Vit A, E). It is rich in stable healthy saturated fats. There are also stable monounsaturated fats and about 10% concentration of linoleic acid. It also has a very high smoke point like coconut oil.

Palm kernel oil comes from the seed of the fruit rather than the flesh. The linoleic acid content is much lower at around 2.4%. Because it is usually highly processed and the palm oil industry has such a negative impact on the environment, we strongly recommend using other oils.

Cultured Oil

Cultured oil is new, unique, and seems promising. The healthy fats are created (fermented) from a special oil culture (group of bacteria). This process may sound weird but it is similar to a sourdough culture that makes a raising agent in bread, or to a yogurt culture, which is the process that makes lactic acid and gives yogurt its unique zesty taste.

The bacteria are fed organic cane sugar, which then ferment (make) monounsaturated fats that are liquid at room temperature. The oils are released from the microbes by “squeezing” the oil out. The squeezing pressure, much like when pressing olives for olive oil, is the only part that requires processing. The taste of the oil is neutral and can be used for cooking, dressings, and dippings. The smoke point is very high, thus the oil does not oxidize under high heat. It acts like saturated fat. Each batch is unique and the purity can be tested via a QR code.

A huge secondary benefit is a massive reduction of environmental footprint (10x less than seed oils).

What about butter? Tallow? Ghee? Lard?

These are the ideal saturated fats that our healthy ancestors ate. These fats were primarily used prior to the 1900s (see above). They have very high smoke points because they are very stable. We like tallow the best as it is the cleanest due to the fact that cows are polygastric (multiple stomachs). Unfortunately, conventional cows are fed GMO corn, soy, and even candy. However, because the cow has multiple stomachs, they can turn some of these unstable polyunsaturated fats (from their feed) to more stable saturated fats. Thus tallow and ghee have a very low concentration of linoleic acid (around 2%). Conventional lard (pork fat) has a higher linoleic acid (about 7-10%) concentration because pigs only have one stomach. In other words, we consume the linoleic acid from what they are fed.

Butter is wonderful! Do your best to get organic grass-fed and grass-finished. Remember, we are what the animal eats. Cook at a low to medium heat and don’t let the butter brown, which indicates oxidation (breaking down and damaging) of the fats.

For more helpful tips about how to use all these oils and fats in your kitchen, check out our Ultimate Guide to Avoiding Seed Oils in Your Kitchen!