# Are Vegetable and Seed Oils “Toxic”?!

From TikTok fads to popular diet literature, vegetable oils—frequently referred to as “seed oils”—have emerged as a contentious subject in the world of nutrition.

Certain influencers and dietary experts assert that these oils are “toxic sludge,” linked to chronic illnesses, anxiety, and weight gain. Conversely, others claim they are completely safe and can even promote health when consumed sparingly.

So, who has the correct view?

As often seen in nutrition discussions, the reality is likely somewhere in between. Let’s dissect the science and assist you in making educated decisions regarding vegetable oils in your diet.

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## What Are Vegetable Oils?

Vegetable oils, sometimes identified as “seed oils,” are derived from plant seeds. Some of the most commonly used varieties are:

– Canola oil
– Corn oil
– Safflower oil
– Soybean oil
– Sunflower oil
– Sesame oil
– Grapeseed oil

It’s important to note that oils extracted from fruits—such as olive oil, avocado oil, palm oil, and coconut oil—are **not** classified as vegetable or seed oils.

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## How Are Vegetable Oils Processed?

The debate around vegetable oils primarily arises from how they are produced. Unlike natural fatty foods like olives or avocados, which can be mechanically pressed to extract oil, most vegetable oils undergo extensive processing, which includes:

### 1️⃣ **Crushing**
A machine compresses the seeds to release some of the oil.

### 2️⃣ **Refining**
Heat and chemical solvents (like hexane) are used to extract additional oil.

### 3️⃣ **Deodorizing**
The extracted oil is heated to **400°F (204°C)** to eliminate undesirable flavors and odors.

These methods **remove beneficial nutrients and polyphenols** while generating **small amounts of trans fats**, which are recognized as unhealthy.

🔴 **Should we call them “toxic?”**
That might be an overstatement. Nevertheless, **trans fats are widely acknowledged as harmful,** and in 2018, the FDA prohibited manufacturers from incorporating them into processed foods.

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## What Cooking Oils Should You Eat?

At Precision Nutrition (PN), we categorize oils into three groups based on their health effects:

🔵 **“Eat More” (Health-Promoting Fats):**
✔ Extra virgin olive oil (EVOO)
✔ Avocado oil
✔ Walnut oil

🟡 **“Eat Some” (Neutral Fats):**
✔ Expeller-pressed canola oil
✔ High-oleic sunflower and safflower oils

🔴 **“Eat Less” (Minimize These Fats):**
🚫 Refined vegetable oils (e.g., soybean, corn, grapeseed, regular sunflower oil)
🚫 Butter, lard, and other saturated fats

🔍 To comprehend why, let’s analyze oil options side by side.

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## Extra Virgin Olive Oil (EVOO) vs. Expeller-Pressed Canola Oil

**✔ The Case for EVOO**
✅ Abundant in heart-healthy **monounsaturated fats (MUFAs)**
✅ Contains **polyphenols**, which help lower inflammation
✅ Associated with a **reduced risk of heart disease, diabetes, dementia, and cancer**
✅ **Most researched** health-advancing oil

📌 **Pro Tip:** Contrary to common beliefs, EVOO is stable at high temperatures and can be used for cooking.

**✔ The Case for Expeller-Pressed Canola Oil**
✅ Good source of **monounsaturated fat and omega-3s**
✅ **Cost-effective** compared to EVOO
✅ Ideal for baking due to its **mild flavor**

🏆 **Winner: Extra Virgin Olive Oil**
Though expeller-pressed canola is a sensible choice, EVOO is undoubtedly **the top choice** for overall health.

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## Expeller-Pressed vs. Refined Canola Oil

🚨 **Refined canola oil** undergoes additional processing, depleting **beneficial nutrients** while introducing **harmful trans fats** and elevated omega-6 fatty acids.

🏆 **Winner: Expeller-Pressed Canola Oil**
If you opt for canola oil, select expeller-pressed varieties.

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## Refined Vegetable Oil vs. Butter

💪 **The Case for Butter**
– Less processed than refined vegetable oils
– Contains **saturated fats**, which aren’t inherently detrimental when consumed in moderation
– However, butter **lacks the protective milk fat membrane** present in whole dairy, making it more likely to elevate LDL (“bad”) cholesterol levels.

⚠ **The Case Against Refined Vegetable Oils**
– Rich in **polyunsaturated fats (PUFAs)** but devoid of antioxidants
– More **susceptible to oxidation**, which