Avoiding seed oils is one of the biggest health upgrades you can make. Here’s a breakdown of the three most common seed oils, both for home kitchens and commercial/industrial food production:
Top 3 Seed Oils in Home Use
These are the ones people often use without realizing they’re ultra-processed and inflammatory:
1. Canola Oil (Rapeseed)
- Marketed as “heart healthy,” but it’s heavily refined and often genetically modified.
- High in omega-6, low in stability—prone to oxidation when heated.
- Found in: salad dressings, “vegetable oil blends,” non-stick sprays.
2. Soybean Oil
- Extremely cheap and widely used in processed foods.
- Dominant source of omega-6 in the modern diet.
- Found in: mayonnaise, packaged snacks, frozen meals.
3. Corn Oil
- Popular for frying due to a higher smoke point, but highly inflammatory.
- Extracted with heat and solvents like hexane.
- Found in: home fryers, margarine, boxed baking mixes.
Top 3 Seed Oils in Commercial Food Industry
1. Soybean Oil
- #1 most used cooking oil in the U.S. food industry.
- Used because it’s cheap and subsidized.
- Found in: deep fryers, baked goods, snack foods, sauces.
2. Canola Oil
- Used for frying and salad dressings.
- Neutral taste, but often oxidized by the time it reaches the consumer.
- Found in: restaurant grills, store-bought hummus, condiments.
3. Cottonseed Oil
- Often used in industrial fryers and snack production.
- Not even a food crop—classified as an industrial byproduct.
- Found in: potato chips, fried snacks, some fast food chains.
Why They’re Harmful
- High omega-6 (linoleic acid) = chronic inflammation, insulin resistance, heart and metabolic issues.
- Chemically extracted using hexane and deodorized at high temps.
- Easily oxidized, creating toxic aldehydes when heated.
Smart Alternatives
- Beef tallow, lard, schmaltz
- Butter or ghee
- Extra virgin olive oil (low-heat or cold use)
- Coconut oil (for baking and higher heat)
- Avocado oil (genuine cold-pressed only—not blends)
Extensive List of Seed Oils
Most Common (and Most Harmful) in Diets
These are widespread in homes, restaurants, and packaged foods:
- Canola oil (from rapeseed)
- Soybean oil
- Corn oil
- Cottonseed oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Rice bran oil
Often Found in “Health” Foods or Cosmetics
Marketed as healthy, but still seed oils with high omega-6 and prone to oxidation:
- Hemp seed oil
- Flaxseed oil (also called linseed oil — very unstable when heated)
- Pumpkin seed oil
- Chia seed oil
- Poppy seed oil
- Black cumin seed oil (used in small medicinal amounts, but still a seed oil)
Used in Cosmetics, Body Care, or Niche Foods
Not commonly used for cooking but still technically seed oils:
- Camelina oil
- Meadowfoam seed oil
- Perilla seed oil
- Watermelon seed oil
- Cranberry seed oil
- Evening primrose oil
- Borage seed oil
- Raspberry seed oil
- Cucumber seed oil
- Tomato seed oil
- Broccoli seed oil
A Note on Health Risk
Many seed oils are high in linoleic acid, an omega-6 fatty acid that is:
- Pro-inflammatory
- Easily oxidized, especially when heated
- Linked to metabolic dysfunction, obesity, heart disease, and non-alcoholic fatty liver disease (NAFLD)
Often Confused but NOT Seed Oils:
- Olive oil (from fruit)
- Coconut oil (from fruit)
- Avocado oil (from fruit)
- Palm oil (from fruit of oil palm)
These are fruit oils, and when cold-pressed, they’re more stable and health-supportive.