List of Seed Oils to Avoid and Their Alternatives

List of seed oils to avoid

Edible oils are one of the essential oils that enhance our culinary experiences. Some edible oils are pretty healthy, promoting good health and improving our overall body fitness. But some fats are not suitable for our health and can worsen our health. As health and wellness go hand-in-hand, we should include only those oils in our diet that are good for our health and well-being. We have crafted this post to inform you about seed oils. You will also learn about these oils’ ill effects on your health. Along with this, you can also go through the list of seed oils to avoid. Stay tuned till the end.

What are seed oils?

Seed oils are the oils extracted from the seeds of different types of vegetable oil plants. They are found in almost every processed food item. The consumption of these oils is toxic to our health. These oils contain omega-6 fatty acids, which further contain linoleic acid. The seed oils are obtained through an intricate process. These oils are formed from the interaction of chemical solvents, high temperatures, and mechanical pressure. Seed oils are a rich source of inflammatory fats, and therefore, they are considered unhealthy for consumption.

List of Seed Oils to Avoid

List of Seed Oils to Avoid

As the consumption of seed oils is quite harmful to our health, we should avoid their intake. The list of seed oils to avoid are

1) Canola Oil

2) Corn Oil

3)  vegetable oil

4) Soyabean Oil

5) Peanut Oil

6) Sunflower Oil

7) Cottonseed Oil

8) Grapeseed Oil

9) Safflower Oil

10) Palm Oil

Seed Oil Consumption: The Major Diseases

Medical research and journals have found that if you include seed oil in your diet, you are susceptible to the following diseases:

1) Alzheimer’s Disease

2) Obesity

3) Diabetes

4) Asthma

5) Infertility

6) Depression and Anxiety

7) Infertility

8) Autoimmune Diseases

The Risk Associated with the Consumption of Seed Oil

List of Seed Oils to Avoid

If we assimilate these oils into our diet, it can be detrimental to our health. The following risks are associated with these oils:

1) Seed Oils Cause Inflammation

Seed oils contain omega-6 fatty acids, which are polyunsaturated fats. No doubt, our bodies need some amount of polyunsaturated fat, and the intake of small amounts of seed oils can supply it to our bodies. But Americans consume a lot of seed oils, which results in an excess of omega-6 fatty acids. Therefore, excessive intake of seed oils is a cause of inflammation in our bodies. Chronic inflammation can lead to certain health problems, such as heart disease, Arthritis, stroke, etc.

2) They are overprocessed

The seed oils are highly processed. Seed oils like canola oil pass through rigorous processing, increasing the shelf life of these oils. It also increases the taste of seed oils. However, a rigorous refining process strips off beneficial compound structures like vitamin E. It implies that they are unhealthy for human bodies, and we should avoid them in our diet.

3) Omega 6 to Omega 3 Ratio Alteration

The consumption of seed oils in our diet leads to a disruption in the ratio of Omega 6 to Omega 3. The ideal ratio of Omega 6 and Omega 3 should be 1:1 and 4:1. As per their nature, Omega 3 acids are anti-inflammatory, whereas Omega 6 acids can cause inflammation. Therefore, we should have an exact balance of Omega 6 and Omega 3. The intake of seed oils disturbs this balance. Hence, including seed oils in our diet can cause several health issues for us. Therefore, we must pay heed to the list of seed oils to avoid in our diet.

4) Prone to Oxidation

Seed oils are rich in polyunsaturated fatty acids, and hence, they are more prone to oxidation than other fats. Oxidation is responsible for producing harmful compounds in our body, such as free radicals, excessive inflammation, cellular damage, etc.

5) Pesticides Residue

Some seed oils are grown from crops. Hence, they contain pesticide residues as well. Seed oil that contains pesticide residues can have a bad impact on our health.

Some Effective Seed Oil Alternatives to Choose

We have seen that the assimilation of seed oil in our diet can pose a threat to our health. Therefore, we should pay attention to the alternatives to seed oil.

1) Cold-Pressed Seed Oil

Cold-pressed oil-Flaxseed oil

You can choose cold-pressed seed oils as an alternative to seed oils because they are extracted without the use of unrefined chemical processes. Hence, the cold-pressed seed oils preserve their quality and nutrients. They are rich in omega-3 fatty acids. Chia seeds and flaxseeds are some examples of cold-pressed seed oils.

2) Grass-fed butter or Ghee

Grassfed Butter or Ghee

If you can consume dairy products, you can choose grass-fed butter or ghee as an alternative to the seed oils. They contain healthy saturated fats, fat-soluble vitamins, and beneficial fatty acids. The inclusion of ghee or grass-fed butter in our diets also improves our gut health as they contain butyrate, which is a short-chain fatty acid.

3) Avocado Oil

Avocado Oil

Avocado oil contains monosaturated fat and vitamin E. It has a high smoke point, making it suitable for cooking at high temperatures. Therefore, we should prefer to incorporate these oils into our diets, as they are healthy alternatives to seed oils.

4) Coconut Oil

Coconut Oil- List of Seed Oils to Avoid

Coconut oil contains medium-chain triglycerides, which the body can easily metabolize. Coconut oils provide a quick energy source for our bodies. Hence, we should prefer to include these oils in our diet plan.

5) Extra-Virgin Olive Oil

Extra Virgin Olive Oil

Extra-virgin olive oil has many benefits for our health, and hence, we should assimilate it into our diet. This oil contains unsaturated fats, such as oleic acid.  The least processed form of olive oil is extra-virgin olive oil. Hence, it reduces the risk of heart disease and improves blood sugar control.

Prefer these No-Seed Oils in Your Diet


Pumpkin Seed Oil- Oils to include in your diet


1) Pumpkin seed oil

2) Hemp Oil

3) Coconut Oil

4) Olive Oil

5) High-Virgin Olive Oil

6) Walnut Oil

7) Flaxseed Oil

8) Sesame Oil

9) Macadamia Nut Oil


Seed oils can harm our health adversely if we consume these oils in excess quantity. Therefore, we should refrain from consuming these oils in excess amounts or else, we should not consume them at all. Instead of choosing these oils, it is the best choice to use other healthy oils that can improve your health and boost our metabolism.


1) Which seed oils are worst for our health?

 Many seed oils are bad for our health, such as canola oil, cottonseed oil, grapeseed oil, rice bran oil, and corn oil.

2) Is avocado oil considered a seed oil?

No, avocado oil is not considered to be a seed oil.

3) Which oil is the healthiest to consume?

Extra-virgin olive oil is the healthiest oil for people to consume because it is the purest form of olive oil.

4) What are some examples of no-seed oils that are healthy?

Some examples of healthy no-seed oils are walnut oil, coconut oil, flaxseed oil, and more.


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