Seed and Vegetable Oils: The Real Story

Food is chemistry, but it’s also rhythm and care. This calm guide explores seed and vegetable oils, how PUFAs behave, where quality matters, and simple ways to cook with more ease.

Bottle of golden oil beside eggs, garlic, and asparagus on a wooden table in soft, moody light. — Photo by Antonio Conti on Unsplash

First: what do we mean by “seed/vegetable oils”?

Common examples include soybean, corn, canola/rapeseed, sunflower, safflower, grapeseed, rice bran, and blended “vegetable oil.” Some newer high‑oleic versions (e.g., high‑oleic sunflower/canola) are bred for more monounsaturated fat and better heat stability. This means labels matter.

PUFAs 101 (polyunsaturated fats)

PUFAs, especially omega‑6 linoleic acid, are essential in small amounts and flexible in cell membranes. They’re also more prone to oxidation from high heat, light, and time. Storage and cooking method change the chemistry you actually eat.

Inflammation & metabolism: a nuanced view

Inflammation isn’t about one ingredient; it’s about pattern, dose, and context. Diets heavy in refined seed oils (especially when repeatedly heated), low omega‑3, and ultra‑processed foods can tilt the body’s inflammatory tone and metabolic workload. Many people feel better when they:

favor minimally processed fats,
match the oil to the heat, and
increase omega‑3 (e.g., sardines, salmon, pastured eggs, flax/chia… cold use of course).

Are We Fueling the Fire Without Realizing It?

They’re in everything… from salad dressings to seemingly “heart-healthy” snacks. The label often reads “vegetable oil,” but you’ll also find soybean, canola, sunflower, safflower, corn, and cottonseed oils tucked into ingredient lists like harmless companions.

But here’s the question worth asking:

Are these oils quietly fueling the fire of inflammation in your body… while posing as health food?

The deeper truth is this: we’ve been sold convenience and shelf stability, not nourishment. Somewhere along the line, we started trusting what was mass-produced over what was body-tested… and inflammation may be the body’s way of calling us back to discernment.

Understanding Inflammation: The Body’s Fire Alarm

Inflammation isn’t the villain. It’s the messenger.

At its core, inflammation is your body’s protective response. It is a fire alarm system alerting you that something needs attention. When you cut your skin, twist your ankle, or fight off an infection, acute inflammation rushes in to heal.

But chronic inflammation… the kind that simmers silently in the background… is a different story.

It’s the kind that doesn’t go away… because the trigger hasn’t been removed. It’s linked to fatigue, brain fog, skin flare-ups, autoimmune reactions, abnormal growths, and a host of gut and mood issues. And it’s often driven, in part, by what we consume, especially when what we consume is unfamiliar to the body’s natural rhythm. Curious about rhythm and the body’s signals? Visit Energy & Frequency.

Which brings us to oils, not just what kind we use, but how they’re made, transported, stored, and metabolized.

Seed and Vegetable Oils in the Modern Diet: What’s the Real Story?

Let’s begin with a simple question:
When was the last time you squeezed oil out of a carrot?
Or celery? Or spinach?

The term vegetable oil is misleading. These oils don’t come from the veggies we know and eat… they’re industrial byproducts, manufactured primarily from genetically modified seeds like soy, corn, canola, and cottonseed… often using chemical solvents and high-heat extraction.

These are not the oils of our ancestors.

They are lab-designed, heavily refined, and stripped of any natural vitality. And yet, they’ve become the base of our cooking, our dressings, our store-bought “health” snacks.

And the basis of our modern day ailments… both mental and physical.

But the story doesn’t end there.

Walk down any aisle and take a look at the bottle. You’ll notice something missing:
No production date. Only a vague “Best By” marker.

Without knowing when the oil was made, it’s impossible to assess whether it has already begun to oxidize or turn rancid. Oxidation and rancidification are processes that destabilize the chemical structure of oils, and make it inflammatory at a cellular level.

Even popular oils like olive oil fall into this trap. While often considered “healthy,” olive oil is incredibly sensitive to heat and light.
→ Many brands bottle it in clear plastic, further exposing it to degradation.
→ Others use the label “cold-pressed” without verifying source integrity.
→ Worse still, olive oil is among the most adulterated foods in the global market, frequently diluted with cheaper seed oils.

And what about packaging?

Oils stored in plastic can leach endocrine-disrupting chemicals into the product. Clear glass accelerates photo-oxidation. Your safest bet? Dark glass or stainless steel… just like was done in the distant past… like the old world used to.

When oils are processed with heat, stored in plastic, oxidized by light, and shelved for months with no transparency… they no longer nourish. They inflame.

They confuse the gut. They clog the liver. They linger in the bloodstream.
They disrupt the frequency of healing.

The modern body isn’t just overwhelmed. It’s inflamed by the invisible accumulation of what it was never designed to be ingested… let alone digested, including oils disguised as vegetables.

Omega-6 Overload and the Body’s Balance

We hear a lot about omega-3s, the heart-loving, brain-boosting fats found in fish, flax, chia, and walnut. But what’s less understood is the delicate balance between omega-6 and omega-3 fatty acids. This is a balance the body depends on for healing, inflammation control, and cellular harmony.

Seed and vegetable oils are disproportionately high in omega-6s.
→ Not inherently “bad,” but when consumed in excess… and without balancing omega-3s… they can tip the scale toward chronic inflammation.

Here’s the challenge:
The ancestral ratio of omega-6 to omega-3 was close to 1:1 or 2:1.
Today? The modern diet clocks in at 15:1, sometimes even 25:1… a mismatch that the nervous system, gut, and immune system feel deeply. For additional gentle nervous-system care, see our Mind-Body hub

What does this look like in real life?
→ Sluggish digestion
→ Persistent fatigue
→ Skin flare-ups
→ Emotional volatility
→ Heightened reactivity and inflammation

The body isn’t just inflamed. It’s out of resonance and homeostasis.
This isn’t about blaming a single oil, but understanding that imbalances in our food create imbalances in our physiology and psychology.

So… Are Seed and Vegetable Oils the Enemy? A Nuanced Take

It’s tempting to label these oils as evil. But the truth is more complex… and more compassionate.

Seed and vegetable oils are not inherently demonic.
They became popular because they were cheap, long-lasting, and convenient. But they were never meant to be staples in the human diet… let alone in every meal, every day.

The real issue is context:
→ These oils are overused
→ Processed at high temperatures
→ Stored in unstable containers
→ Consumed with little awareness of quality or quantity

Over time, they accumulate in our tissues, disrupt our cellular membranes, and burden detoxification pathways. This isn’t about fear. It’s about discernment and informed decision making and choices.

You don’t need to eliminate everything overnight. But you deserve to know what you’re working with, putting into your body… and how your body feels when ingested.

What to Use Instead: Fats That Soothe, Not Inflame

Let’s return to our innate wisdom that has stood the test of time.
Not all fats are created equal, and your body knows the difference between lab-made and life-giving oils and fats.

Consider nourishing alternatives:

Ghee: Clarified butter with a high smoke point and deep Ayurvedic roots
Organically grown and cold-pressed olive oil: Used raw or gently heated, ideally stored in dark glass, or stainless steel
Coconut oil: Antimicrobial, stable at high heat. I’ve noticed that when I use coconut oil on my skin, it often causes itching… so I’ve chosen not to use it internally either. Every body is different.

Butter: Preferably from grass-fed cows
Tallow: Rendered animal fat rich in fat-soluble vitamins and healing compounds
Lard: From clean, pastured sources; once a staple in traditional kitchens. When I eat conventional pork, I get inflamed. As a result, I avoid most pork products… unless they’re sustainably raised and naturally cured.

Topical Tip:
Tallow isn’t just for cooking. It’s a remarkable skin balm, especially for dry, reactive, or inflamed skin. Its structure closely mirrors human sebum, making it deeply compatible with skin and scalp.

In other words, tallow is skin identical.

These fats are not just food… they’re energetic nourishment. They carry the frequency of grounding, protection, and ancestral remembrance.

Closing Insight: Inflammation Is Communication

If you’re dealing with symptoms… bloating, brain fog, irritability, or skin sensitivity, consider this:
Your body is not malfunctioning. It’s speaking.

Inflammation is not betrayal. It’s communication.

It’s how the body says, “Something here doesn’t belong. Please listen.”

And when we do… when we shift our food, our awareness, our environment… inflammation often eases, not because it was suppressed… but because it was heard.

The healing journey isn’t just about what we eat. It’s about how deeply we’re listening. Here are some things you may want to pay attention to.

Choose the fat for the job (heat‑matching)

High heat / roasting & searing: ghee, tallow (use sparingly if desired), avocado oil, or refined high‑oleic oils.
Medium heat / sauté: extra‑virgin olive oil works well for many everyday sautés.
Low heat or cold: extra‑virgin olive oil, cold‑pressed sesame, walnut; flax strictly cold.

Quality cues & label reading

Prefer dark glass, recent harvest/best‑by dates, and brands that state “cold‑pressed” or “single origin” for EVOO.
For seed oils, avoid the vague “vegetable oil” blend when possible; consider high‑oleic if you need a neutral oil.
Skip reusing oils or eating from old fryer oil; that’s where oxidation products climb.

Simple swaps that keep meals calm

Use EVOO for everyday cooking and finishing.
Keep a small bottle of avocado oil for higher‑heat roasts.
Try ghee for a clean, buttery sauté; consider tallow occasionally for stability.
Treat nut/seed oils (sesame, walnut) like condiments—flavor, not fry.

If you’re experimenting

Some people notice steadier digestion, skin, or joints when they lower refined seed oils and add omega‑3s. Others feel fine as is. Listen to your body; one gentle swap at a time.

Mini FAQ: Seed & Vegetable Oils

Are seed oils “toxic”?
Language matters. The chemistry is about processing, heat, storage, and dose… not fear. Choose quality, match to heat, and keep patterns simple.
Is olive oil safe for cooking?
Yes for most home cooking. EVOO’s polyphenols and overall profile make it versatile at low‑to‑medium heat.
What do seed oils do to the body?
They provide energy and essential fats; however, highly refined or repeatedly heated seed oils can form oxidation products and, alongside low omega-3 intake and ultra-processed foods, may tilt inflammatory tone and metabolic load.
Are seed oils really inflammatory?
It’s about processing, heat, storage, dose, and overall diet… not one ingredient. Quality and context matter more than headlines.
Can I reverse inflammation naturally?
We don’t promise outcomes. Many bodies do better with whole foods, more omega-3s (sardines/salmon; flax/chia… cold), steady sleep/light rhythm, gentle movement, and fewer refined seed oils and ultra-processed foods.
What’s a healthier alternative to seed oils?
Use extra-virgin olive oil for most cooking/finishing; avocado oil or high-oleic oils for higher heat; and traditional stable fats… ghee, tallow, lard, or duck fat, as desired and tolerated.
Which fats should I use for high heat?
For searing/roasting, choose ghee, tallow, lard/duck fat, avocado oil, or refined high-oleic oils. For everyday sauté, EVOO is fine for many home kitchens.
Do I need to quit seed oils completely?
Not usually. Start with gentle swaps, avoid reused fryer oil, favor minimally processed fats, and increase omega-3 sources for balance.
How should I store and use oils to reduce oxidation?
Buy dark-glass bottles, keep them cool and capped, use within a few months, don’t reheat/reuse oil, and keep delicate oils (like flax) strictly cold.

(Educational only; not a substitute for professional medical or psychological care.)

New here? Start here for the simplest next step.

Micro‑Practice

5‑minute pantry audit. Flip three labels. If the first ingredient is a generic “vegetable oil” or a long blend, choose one swap you’ll try this week.

Reflection Prompt… Your Body Always Knows

What am I consuming regularly that might be fueling inflammation… not just in my body, but in my thoughts, my mood, my energy?

Gently tune in. Not with fear. With reverence and compassion.

Your body isn’t asking you to be perfect… it’s inviting you to reconnect with innate wisdom and power.

After a week of small swaps, what, if anything, feels different in my energy, digestion, or skin? What rhythm feels sustainable?

About Dr. Nnenna Ndika

Dr. Nnenna Ndika is an integrative, trauma-informed clinical psychologist (CA/RI) and Doctor of Integrative Medicine (BOIM). Her work bridges neuroscience, somatic regulation, and environmental rhythms—simple, minimalist practices that help the body remember safety and the mind regain quiet strength. Silent Medicine is educational only; it does not replace medical or psychological care. Begin with Start Here or explore Mind-Body Healing.