The Hidden Crisis of Seed Oils in Our Diets

For decades, a creeping health crisis has been unfolding, largely unnoticed by many. Seed oils, which are highly refined industrial fats, have become nearly ubiquitous in modern diets. Not only are they one of the largest sources of caloric intake, but they also play a crucial role in fueling the epidemics of ill health we observe today. It’s time we pay attention to this issue.

Once a concern primarily voiced by a blend of dedicated scientists, right-wing carnivores, and podcast hosts, awareness surrounding seed oils surged to mainstream attention in the United States late last year. Notably, Sweetgreen, a popular healthy lunchtime salad chain, announced its decision to eliminate seed oils from its cooking process, citing health concerns. Instead, they opted for Californian extra virgin olive oil, a move that has inspired other chains to follow suit.

Across the U.S., new apps have emerged to help consumers locate seed oil-free restaurants. A fresh “seed oil-free” food certification has been introduced, alongside startups like Zero Acre Foods, which are promoting innovative cooking oils devoid of seeds. Full disclosure: I operate a B2B regenerative olive oil company, which prompted my deep dive into the world of cooking oils. What I uncovered was startling and transformed my eating habits entirely. Now, I’m eager to share this knowledge.

What Makes Seed Oils Problematic?

So, what exactly are seed oils, and why are they considered harmful? A century ago, before Procter & Gamble pioneered the sale of Crisco, a refined cottonseed oil derivative, frying was limited to animal fats such as lard or butter and plant-based oils like olive or palm oil—often costly or difficult to procure. The advent of cheap and novel food oils has since transformed our diets, leading to the widespread use of sunflower, soybean (commonly known as “vegetable oil”), canola, grapeseed, peanut, and corn oils. All of these are polyunsaturated oils derived from seeds.

These oils undergo a rigorous chemical extraction process and are heavily refined and bleached in industrial facilities that resemble petroleum refineries. This processing is a significant part of the issue with seed oils. The industrial extraction and purification methods pre-heat the long-chain fatty acids, stripping away protective antioxidants. When these oils are heated again during cooking, the fatty acid chains can break down into harmful by-products, including trans fats and polar compounds, which are linked to oxidative stress in both animal and human cells—factors associated with cancer, diabetes, heart disease, and a myriad of other metabolic disorders.

The longer these oils are heated, especially in deep fat fryers, the more toxic compounds form. Additionally, polyunsaturated fats are more prone to degradation compared to their saturated (like butter) or monounsaturated (like olive oil) counterparts.

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This is a well-established area of food science, which is why it is crucial to replace cooking oil in fryers regularly. In Europe, regulations require that fryer oil undergo testing for total polar materials (TPM) using specialized probes. Once the TPMs reach 24% to 27% of the oil’s total volume—often after about ten uses—the oil must be replaced. Some European countries even prohibit the use of canola, sunflower, or vegetable oil in deep fryers. In Switzerland, where I reside, food safety agencies take these regulations very seriously.

In contrast, the United States lacks such stringent regulations; fryer oil is often reused for weeks, merely filtered to remove bits of food. In many cases, the oil is only changed when it visibly alters in color, a method deemed unsafe in many European nations.

The Evidence is Piling Up

Yet, the issue of seed oils extends beyond restaurants. They have infiltrated almost all highly and ultra-processed foods—from plant-based meat and dairy to snacks, chocolate, and confectionery—having replaced healthier fats like olive oil, palm oil, and animal fats in many ready-made products. The primary reason? Cost. With the increasing prevalence of processed foods in our diets, nearly 30% of caloric intake in the U.S. and U.K. now derives from seed oils, a dramatic rise from virtually zero just 80 years ago. This is an unprecedented change in the context of human dietary history.

The surge in seed oil consumption coincides alarmingly with the rise in metabolic diseases in the developed world. Animal studies have shown that high consumption of polyunsaturated oils activates cellular pathways that lead to oxidative stress, fat deposits, obesity, and chronic inflammation—pathways that are largely absent with more stable fats. In the search for culprits, seed oils emerge as a high-probability risk factor, especially when considering their association with ultra-processed foods.

However, while animal experiments provide insight, translating these findings to human health remains complex. Other scientists point to increased sugar consumption and the rise of ultra-processed foods as potential contributors to metabolic diseases. Factors such as pesticides, microplastics, and even chemical contrails have also been suggested as possible culprits. Yet, if we are searching for high-probability harm factors, seed oils undeniably fit the bill.

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This ambiguity, however, provides a convenient loophole for the food industry to continue ramping up the use of seed oils. Oil crops have become some of the most lucrative in agriculture, drastically altering landscapes around the world—evident in the deforestation linked to rising soy cultivation in Brazil and the sudden emergence of vast fields of yellow rapeseed across the northern hemisphere since the 1990s.

Taking Action: A Seed Oil-Free Diet

What steps can we take? What does a seed oil-free diet entail? Essentially, it mirrors the eating habits of our grandparents: focusing on whole foods prepared at home. Incorporating generous amounts of olive oil and butter is a great start. When dining out, be wary of fries; inquire with your server about the oil used by the chef and ask for seed oil-free options. In the U.S., look for certifications from the Seed Oil Free Alliance. Most importantly, take the time to read ingredient labels on the products you purchase, a habit we should all cultivate.

While the issue may not be as pronounced in Europe, as it has stronger local food cultures and better regulations, the trend is nevertheless present and growing. Why not get ahead of the curve? Your friends may find your choices peculiar now, but they could very well come to admire your foresight in the future.

Eurof Uppington is the CEO and Founder of Amfora, a Switzerland-based importer of extra virgin olive oils.

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