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There have been mixed messages about whether seed oils are healthy or unhealthy. On one hand, seed oils are unsaturated, or ¡°healthy¡± fats. But you may have also heard that seed oil is linked to inflammation or isn¡¯t safe to consume. Confusing, right?

While you may want to categorize seed oils as either good or bad, Senior Clinical Dietitian Joy Anderson stresses the importance of how you consume seed oil.

¡°Is it from using the oil itself within cooking or is it consuming these oils in high amounts through ultra-processed packaged goods?¡± she says. ¡°If we're consuming them from those packaged goods, then it's more of the other ingredients, like the high sodium, the high sugar content, the refined carbohydrates in those foods that are more detrimental to our health than the seed oils themselves.¡±

Ahead, she explains more about seed oils and how they can be part of a healthy diet.

What is seed oil?

Seed oils are a type of vegetable oil made from a plant¡¯s seeds rather than its fruit. Oil can be extracted from seeds using heat or cold-pressing.

Examples of seed oils include:

• Canola oil
• Chia seed oil
• Corn oil
• Flaxseed oil
• Grapeseed oil
• Peanut oil
• Safflower oil
• Sesame oil
• Sunflower oil

Seed oils are a type of unsaturated fat. Unsaturated fats are liquid at room temperature. They are sometimes thought of as ¡°healthy fats¡± compared to other types of fat like trans-fats, many of which are man-made, or saturated fats, which are solid at room temperature.

Unsaturated fats like seed oils have antioxidants, offer anti-inflammatory properties and support heart health. However, the amount of processing used to extract an oil can alter its nutritional value.

¡°Highly re?ned oils like canola, corn and sun?ower oil that are often used in packaged goods go through an extensive processing that removes a lot of the naturally occurring vitamins and antioxidant properties,¡± Anderson says.

Does seed oil cause inflammation?

Seed oils are linked to inflammation because they contain omega-6 fatty acids, which have inflammatory properties. However, seed oils also contain a smaller amount of omega-3 fatty acids, which have anti-inflammatory properties.

¡°Your body needs both of those types of fats to function properly,¡± Anderson says. She notes that dietary fat helps with hormone regulation, brain function and fat-soluble vitamin absorption.

While Anderson notes we should eat more omega-3 fatty acids than omega-6 fatty acids, that doesn¡¯t mean you should avoid omega-6 fatty acids entirely. Instead, it¡¯s about striking the right balance between the two.

¡°Inflammation in the body is induced by an overall higher intake of omega-6 fatty acids from food sources. To combat inflammation, it¡¯s important to prioritize eating foods that are rich in omega-3 fatty acids,¡± she says.

Examples of foods rich in omega-3 fatty acids include:

• Fatty fish such as salmon, tuna and mackerel
• Nuts such as almonds, pecans and walnuts
• Seeds such as flax seeds and chia seeds
• Oils such as olive oil and flaxseed oil

Are seed oils safe for cancer patients?

Yes. Seed oils are safe for the general public, as well as for people with cancer, diabetes and heart disease.

¡°Remember, no single food is going to determine the health of an individual,¡± Anderson says.

Instead, focus on choosing healthy options overall. For fats, this means unsaturated fats and those rich in omega-3 fatty acids. Focus on adding these to your diet in the form of whole foods rather than getting high amounts of them through ultra-processed and packaged foods.

¡°We really want to try to make sure that we're cooking what we can at home and limiting packaged foods,¡± Anderson says.

MD Anderson dietitians recommend eating meals rich in whole grains, vegetables, fruits, beans, nuts and seeds. Fill two-thirds of your plate with whole grains, vegetables, fruits, beans, nuts and seeds. The remaining one-third can be lean animal protein or plant-based protein.

What¡¯s the healthiest oil for cooking?

Low-fat cooking methods are best. That means an unsaturated fat like seed oil or vegetable oil is a healthy choice.

¡°All oils are going to be good options for cooking because they're those unsaturated fatty acids,¡± she says.

How should you decide what vegetable oil or seed oil to use? While making healthy choices is always important, Anderson reminds us that many factors come into play when it comes to food. Among them? The cooking method you choose, your preferred flavor, price and accessibility.

¡°It¡¯s not all just about the health of it. It¡¯s also what you have access to and what you¡¯re cooking,¡± she says.

Here are her tips to help you decide which oil to use.

Be aware of the smoke point

Smoke point is the temperature at which oil starts to smoke or burn. Oils have different smoke points; make sure the oil you choose works for your cooking method.

Using a high-temperature cooking method like saut¨¦ing or roasting? Go for sesame, canola, avocado or extra-virgin olive oil.

Cooking at a lower temperature? Try walnut, flaxseed or cold-pressed extra-virgin olive oil.

Consider flavor profile

Oil can affect the way your food tastes. Likewise, different cuisines often use specific types of oil.

Use what is available and affordable

Maybe your grocery store doesn¡¯t stock safflower oil or maybe sesame oil costs more than you want to spend. Don¡¯t stress. Instead, choose an option that works with your lifestyle and budget.

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