I receive many calls from people concerned about the safety of seed oils—especially now that the new HHS Secretary has made them a target. Most of this concern centers on the high concentration of omega-6 fatty acids in these oils, along with a general lack of omega-3s in the modern diet.

It’s important to understand that there’s no danger in consuming nuts and seeds in their whole, natural state. The issue arises when oils are extracted from these seeds, creating an overabundance of omega-6 fats in the diet. This imbalance—particularly in those with inflammatory conditions—can be problematic. However, the most significant health risk comes from the high-heat cooking of these oils.

Seed oils are often classified as either “saturated” or “unsaturated,” but in reality, all oils contain both types of fat in varying ratios. For example, sunflower, corn, and soybean oils are mostly unsaturated fats with a small percentage of saturated fat. Coconut oil, on the other hand, is primarily saturated with just a small amount of unsaturated fat.

Without getting too technical, the term “unsaturated” refers to the presence of double hydrogen bonds in the oil that are not bound to oxygen. In contrast, “saturated” fats have all hydrogen bonds fully bonded to oxygen. Neither type is inherently “good” or “bad”—they are simply different in structure and function.

However, problems arise when unsaturated oils are partially hydrogenated, a process that turns them into trans fats. These altered fats are so harmful to human health that they have been banned due to their carcinogenic effects.

Even without hydrogenation, deep frying with seed oils can turn unsaturated fats into dangerous compounds. High-heat cooking—such as frying French fries, chicken, or shrimp—can oxidize the oil, converting it into trans fat. This makes regular consumption of fried foods a serious health concern.

One of the best examples of “science gone wrong” was when the Center for Science in the Public Interest (CSPI) sued McDonald’s for frying their French fries in lard (a saturated fat linked to cardiovascular disease). CSPI won, and McDonald’s switched to unsaturated vegetable oils. Unfortunately, these oils—when exposed to high heat—create the very trans fats that were later banned for being carcinogenic.

To summarize: Are seed oils dangerous?
Yes—if you cook with them at high heat. And even when used cold, they can contribute to an omega-6/omega-3 imbalance in the body. This is significant because omega-3s help reduce inflammation, while omega-6s trigger inflammatory responses (such as prostaglandin release).

Be mindful of where your oils come from. Oils extracted with hexane solvents or subjected to deodorizing, bleaching, and refining should be avoided.

My personal preference? Avocado oil and olive oil—used in moderation and ideally not heated to extreme temperatures.

And as always, remember:

“The whole is greater than the part.”
When you isolate one part—such as the oil—use it sparingly and wisely.

David Christopher is a Master Herbalist, director of The School of Natural Healing, and son of our beloved Dr. John R. Christopher. He is continually helping others improve their health and that of their family members. The School loves having him as the director.