What you should know about seed oils & are they beneficial? |

What you should know about seed oils & are they beneficial?

Mariah Leach January 9, 2023

Living in today’s society, where natural health is becoming more extensive than ever, there can be many areas in our diets to look at for change! Whether that be reducing sugar intake, processed foods, or even checking labels for those highly refined oils. 

So what about seed oils…

Seed oils are found in many of our grocery store items, and it is tough to find products without them. If seed oils are something you have never really researched or known about, you are most likely consuming lots of them simply by buying day-to-day grocery products. Taking these oils out of your daily life can give you that energy needed and less of those sluggish feelings. This is a great way to start your new year is to consider taking seed oils out of your diet altogether!

I want to share the information I have learned about seed oils. I have done my research and have personally benefited from the information I am about to share. Starting with the top seed oils used in many store-bought food products. Then I want to share with you how to use these oils in moderation while telling you why they shouldn’t be overdone. And lastly, how to find alternatives and add healthier options to your diet. 

By the end of this, I hope you feel encouraged, informed, and ready to set new goals for your and your family’s diet. 

What are some top seed oils used today?

Top commonly used seed oils added to most store-bought foods, snacks, etc:

  1. Canola oil
  2. Soybean oil
  3. Corn oil
  4. Cottonseed oil
  5. Sunflower oil
  6. Safflower oil
  7. Grapeseed oil
  8. Rice bran oil


Did you know that since the early 1950s through the early 2000s, a study shows that the amount of seed oils humans intake has more than doubled(1)? These seed oils seem to be found in almost everything nowadays. Most of these listed are used to preserve products, allowing things to sit on store shelves longer. It is primarily for convenience rather than thinking about health at all. I remember starting my health journey, and while cutting these oils out, it was almost impossible to find brands without them. I promise it’s not impossible, but it does require intentionality and determination. 


Why shouldn’t seed oils be overdone & used in moderation?

Seed oils fall into a smaller category of vegetable oils. Seed oils are derived from seed crops. Containing a high amount of omega-6 polyunsaturated fatty acid (PUFA) called linoleic acid. Linoleic acid is found in nuts, seeds, and seed oils. 

While a small amount is healthy and necessary for our body’s brain, growth, and development, these oils are becoming overly used(2). The body is not made to have more than 1-2% (daily calorie intake) of linoleic acid. Studies have shown that more than 2% may lead to obesity, heart disease, and diabetes(1).

You can change your diet by lessening the amount of linoleic acid by looking for brands in your local grocery store made without any seed oils. 

What are some alternatives to use?

While making most foods homemade so you know exactly what is going into your meals is best, this is only sometimes an option for busy families and people. Sometimes we need quick snacks, meals, and sauces available without all the oils. 

So, I have spent a little over a year researching and trying out different brands, and here are the top ones I have grown to love with little to no seed oils:

  • Siete Foods – They have unique on-the-go snacks like tortilla chips, churro chips, & cookies. As well as taco shells/tortillas, seasonings, salsas, and beans.
  • Simple Mills – They are almost 100% seed oil free but do have some products with them. Check their ingredients. They have fantastic pancake/baking mixes, crackers, cookies, and baked bars.
  • Primal Kitchen – I use a lot of their oil-free products like their avocado mayo, garlic aioli mayo, and their unsweetened organic ketchup.
  • Seven Sundays – This is an excellent option for breakfast granolas, cereals, and oats.

Alternative oils to use for baking and cooking(3):

  • Coconut oil
  • Avocado oil
  • Extra virgin olive oil
  • Mustard oil
  • Ghee

Based on all the insights, research, and alternatives I have shared with you, I hope you feel comfortable to start trying something new in your health journey. Living a healthy lifestyle may not be easy, but the benefits are worth it. Lowering your risk of disease, sickness, and sluggish feelings and getting to a place of feeling your best is where we all strive to be. Let this be a sign that you can do anything you put your mind to. Natural healthy living starts with one change. 

Do you buy groceries without looking at the seed oils on the back label? Do you know how seed oils affect your health?

This is the writings of:

Mariah Leach
A holistic health enthusiast who loves all things related to natural living, natural eating, and helping others. She has two years of experience as a health and wellness copywriter. Someone who desires to help others share simple natural ways and/or products that help steward long-lasting health in others. Her dream is to start her own health blog with tips, tricks, and encouragement for those who need help starting their health journey.

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Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

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