Many people on social media talk about the harms of seed oils, but do they really know the science behind what seed oils are? Seed oils are extracted from plant seeds. The eight known seed oils that are commonly discussed are the following: canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut. Seed oils contain different amounts of saturated, monosaturated, and polyunsaturated fats. The fats that are the most present in seed oils are polyunsaturated fats, which are made of both omega-6 and omega-3 fatty acids. Omega-6 fatty acids are categorized as the “bad” fatty acid, but are beneficial for lowering the risk of heart disease, which research suggests has a decreased mortality rate. When seed oils are made, they can be either expeller-pressed when heat is applied to extract the oil, or cold-pressed when no heat or chemicals are used in the process of extraction.
It's important to know how much seed oil an individual should consume. Food sources that contain the most seed oils in America are ultra-processed foods such as baked goods, frozen meals, chips, and convenience foods. If you want to consume food with seed oils in the ingredient list, check the nutrition facts panel to see if there are other health benefits and if it fits into a healthy eating routine. Therefore, including seed oils in your diet when cooking and baking can lower LDL cholesterol and may reduce cardiovascular disease risk when they replace saturated fats. There is typically no need to avoid nutrient-dense foods, such as nut butter and whole-grain breads, that contain seed oils.
Source: https://www.eatright.org/health/essential-nutrients/fats/understanding-seed-oils
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