Why I Switched from Seed Oils: Health Risks & Healthy Alternatives

I thought I was doing everything right. You see so many posts on social media these days warning about seed oils - the inflammation, the processing, the hidden dangers. I’d scroll past thinking, “Well, that’s not me. I don’t use sunflower oil. I don’t touch canola. I’m safe.” So I genuinely thought I was ahead of the game.

But then I realised: even though I avoided the worst oils, I still wasn’t getting it right.

Let’s talk about seed oils (and why I avoid them completely).

When people talk about 'seed oils', they usually mean:

• Sunflower

• Rapeseed (canola)

• Soybean

• Corn

• Cottonseed

• Safflower

• Grapeseed

They’re cheap, flavourless, and everywhere. But the way they’re made? That’s where the red flags start. Most are extracted using chemical solvents, high heat, and deodorising agents to cover up the smell. By the time they reach the bottle, they’re already damaged. And when you heat them at home? They become even more unstable - releasing compounds that are linked to inflammation, hormonal issues, and even chronic disease.

Seed oils are high in omega-6 fatty acids. Our bodies need some omega-6, but when the balance tips too far (too much omega-6, not enough omega-3) it may drive inflammation. Add the fact that refining and reheating can create unstable compounds, and it made me pause. Some studies link frequent use of seed oils to issues with gut health, hormones, or overall inflammation - especially when they’re used for frying over and over again.

One study found that linoleic acid - the main fat in most seed oils - can disrupt cells and increase oxidative stress, especially when consumed in excess. (Study)

But here’s the sneaky part… even if you don’t cook with them, you’re still probably eating them.

Seed oils are hiding in:

• Toddler snacks (yes, even the “organic” ones)

• Crisps, crackers, cereal bars

• Hummus, dips, and pre-made dressings

• Takeaways and restaurant meals

• Oat milk and dairy-free options

  
  

So even though I was cooking with olive oil, I was still bringing seed oils into our home.

What to look for on labels:

It’s not always obvious, so here are a few red flags when checking ingredients:

• Anything that says "vegetable oil" (this is usually a blend of seed oils)

• Ingredients like sunflower oil, canola oil, rapeseed, soybean oil, or corn oil

• Light olive oil (which is often heavily refined)

• Blends of oils, especially when it’s not clear what’s inside

• Bottled in clear plastic - this means even good oils like olive oil may already be oxidised

And to make it worse? I later found out that even some of the “healthy” oils I did use - like olive oil - are sold in clear plastic bottles, which makes them oxidise faster and go rancid before I even opened them.

When oils oxidise - especially from exposure to light, heat, or air - they form free radicals. These are unstable molecules that can damage cells in your body, speed up ageing, and trigger inflammation. Over time, too much exposure to free radicals is linked to things like hormonal imbalances, chronic illness, and even cancer. That’s why using oils that are already oxidised (like those stored in clear plastic bottles) can quietly harm your health without you even realising it.

Here’s what I use now (and what I’ll never buy again).

I’ve completely cut out:

✖️ Sunflower oil

✖️ Canola/rapeseed oil

✖️ Vegetable oil

✖️ Corn oil

✖️ Any oil sold in clear plastic

Instead, my kitchen looks like this:

• Extra Virgin Olive Oil - always in dark glass bottles or tins, never plastic

→ Rich in antioxidants and polyphenols, supports heart health, reduces inflammation, and helps absorb fat-soluble vitamins.

• Avocado Oil - great for high-heat cooking and roasting

→ Loaded with healthy monounsaturated fats, vitamin E, and has a super high smoke point.

• Ghee - my favourite for sautéing, baking, and flavour

  → Lactose-free, easy to digest, rich in butyrate (great for gut health), and shelf-stable.

• Butter – simple, old-school, and still one of the best choices when it comes from a good source (and yes, I’ll be sharing how to make your own butter at home in an upcoming post!)

  → Contains healthy saturated fats, fat-soluble vitamins (A, D, E, K), and CLA (linked to immune and metabolic support).

• Coconut Oil - not for cooking, but I use it for oil pulling (that’s a whole other post!)

  → Antibacterial and antifungal properties thanks to lauric acid - amazing for oral and skin care.

I know olive oil costs almost as much as a new car these days - trust me, I feel it too. But I decided I’d rather use just a little bit of high-quality oil than loads of something cheap and damaging. I’ve also started using olive oil spray, which help you use way less and still get beautiful flavour and coverage.

How to Use Oils Safely

Even when you choose healthier oils, the way you use them in everyday cooking makes a huge difference. Every oil has what’s called a “smoke point,” which is the temperature where it starts to break down and release compounds that are not great for health. Heating oil past this point can create unpleasant flavours and harmful by-products, so I always make sure to match the oil with the type of cooking I’m doing.

Another important change to make is to stop reusing oil after frying. It’s tempting to pour it back into a jar to save money, but each time oil is reheated it becomes more unstable. Damaging compounds build up quickly, and that’s when it can go from being a cooking helper to something that puts extra stress on the body.

Finally, storage plays a bigger role than I first realised. Oils are sensitive to light, heat, and air, and leaving them in clear plastic bottles on a sunny kitchen counter can cause them to spoil faster. Whenever possible, I buy oils in dark glass bottles, keep them in a cupboard away from direct sunlight, and make sure the lids are tightly sealed after use. This helps preserve both the taste and the nutritional quality of the oils for much longer.

It doesn’t have to be all or nothing.

I didn’t throw everything out overnight. I used the oil I had left to make sensory dirt for Matteo (you can see it here), and bought something better to cook with that same week. This is the low-tox life I believe in - progress, not perfection. Because once you know better, you can do better.

So if you're standing in your kitchen right now, wondering where to begin - flip that label. Is it a blend? Is it in plastic? That might be your first little swap. You’ve got this.

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