**Are Seed and Vegetable Oils “Harmful”?**

From TikTok trends to bestseller lists, vegetable oils, commonly called “seed oils,” are a trending topic. The discussion surrounding their health effects has been active since they entered the market. Recently, alongside the popularity of the carnivore diet, critiques of vegetable oils have reemerged on social platforms, labeling them as “toxic sludge,” “motor oil,” and more. Detractors claim that unlike traditional animal fats, vegetable fats are a contemporary creation motivated by profit and associated with various health problems. Conversely, some professionals advocate for vegetable oils as innocuous or even advantageous when utilized in moderation. This article intends to navigate the science and narratives to assist you in making well-informed decisions.

**What are Seed Oils?**
Seed oils, or vegetable oils, are obtained from the seeds of plants. Common supermarket varieties include canola, corn, safflower, sesame, sunflower, soybean, and grapeseed oils. Oils such as olive, avocado, and coconut originate from non-seed parts of plants and are not classified as vegetable oils.

**How are Seed Oils Processed?**
In contrast to naturally fatty oils like olive and avocado, vegetable oils undergo intensive processing that involves crushing, refining with solvents, and deodorizing. This can result in a reduction of beneficial nutrients and the formation of minor amounts of trans fats. While “toxic” may be an extreme label, health professionals recommend steering clear of trans fats.

**Which Oils Should You Choose for Cooking?**
At Precision Nutrition (PN), oils including expeller-pressed canola, high-oleic sunflower, and safflower are classified as “Eat Some,” signifying they neither significantly harm nor enhance health when consumed sensibly. Most other vegetable oils and saturated animal fats are included in the “Eat Less” category.

**Extra-Virgin Olive Oil vs. Expeller-Pressed Canola Oil**
EVOO, unheated and mechanically extracted, is rich in monounsaturated fats and polyphenols, associated with various health perks. Conversely, expeller-pressed canola oil, though less researched, provides a cost-effective, neutral-tasting substitute, moderately healthful when used appropriately.

**Expeller-Pressed Canola Oil vs. Refined Canola Oil**
Expeller-pressed canola oil, processed without heat and chemicals, preserves more heart-healthy components than refined varieties. However, the health impact difference is modest.

**Refined Vegetable Oils vs. Butter**
This discussion focuses on the saturated fats found in butter compared to the polyunsaturated fats in vegetable oils. High intake of saturated fats can elevate cholesterol, while processed oils may contain unwanted trans fats. Both should be consumed in moderation, as neither is particularly beneficial for health.

**Final Recommendation**
Despite differing opinions, EVOO remains a preferred option due to its health advantages. Budget-conscious individuals might choose expeller-pressed canola oil. Furthermore, focusing on whole foods like nuts, seeds, and avocados, along with limiting fried foods and excessive oil use, will enhance overall diet quality. For tailored nutrition advice, consider tools such as PN’s Nutrition Calculator.

**References**
To review the data sources mentioned in this article, click [here](#references_link).

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