Are Seed Oils Sabotaging Your Health? The Science Behind the Omega-6 Overload

Markets plunged on Trump's Greenland escalation – worst session since October as geopolitical fears spiked

The quick scan: US stocks cratered Tuesday in the first session back from the Martin Luther King Jr. Day holiday as President Trump threatened tariffs against multiple European nations over Greenland, triggering fears of a new trade war. All three major indices posted their worst single-day losses in months, with selling accelerating through the afternoon as investors fled to safety. The VIX fear gauge spiked above 20 for the first time since November.

S&P 500: -2.06%, closing at 6,796.86 – the benchmark shed 144 points in its worst day since October, pushing the index into negative territory for 2026
Dow Jones: -1.76%, ending at 48,488.59 – industrial stocks lost 871 points as Trump's weekend threats against NATO allies rattled confidence in trade stability
NASDAQ: -2.39%, settling at 22,954.32 – tech stocks bore the brunt of the selloff, with all seven Magnificent Seven names finishing deep in the red.

What's driving it: Trump announced Saturday that eight NATO members would face escalating tariffs starting at 10% on February 1st "until such time as a Deal is reached for the Complete and Total purchase of Greenland." The hawkish rhetoric jolted markets that had been closed Monday for the holiday, creating a gap-down open Tuesday that never recovered. Treasury Secretary Scott Bessent's comment that Trump would name a new Fed chair "maybe as soon as next week" added policy uncertainty. Small caps continued their relative outperformance streak despite the broad carnage, marking the 12th consecutive day the Russell 2000 beat large caps.

Bottom line: This is what geopolitical shocks look like when they catch markets off-guard after a long weekend. For L-Plate Retirees, days like this test whether preparation work is truly complete – the investors who stayed calm had their dry powder ready, while those without financial safety nets felt every point of the decline in their gut.

The Seed Oil Question – When "Vegetable" Doesn't Mean Healthy

The scoop: Walk down any supermarket aisle and you'll spot them everywhere – canola, sunflower, soybean, safflower. Vegetable oils that sound wholesome, natural, healthy. They're in your salad dressing, your crackers, your energy bars, your bread. The food industry loves them because they're cheap and shelf-stable. But here's the uncomfortable question nobody wants to ask: what if these oils are quietly undermining your health in ways most people never consider?

The seed oil debate has been bubbling for years, dismissed by some as fringe nutrition anxiety while others point to mounting evidence that something's gone very wrong with fat consumption. Not because fat itself is problematic – bodies need it to rebuild cells, produce hormones, keep brains functioning properly. But because the type of fats being consumed has shifted dramatically, and human bodies haven't evolved to handle the imbalance.

What's actually happening with seed oils, why they've become controversial, and whether they deserve the space they're taking up in kitchens across the country – that's worth examining closely.

The omega-6 explosion hiding in plain sight

Not all fats are created equal, even within the category of "healthy" polyunsaturated fats.

Omega-3 fatty acids – found in salmon, mackerel, sardines, chia seeds, walnuts – support cardiovascular health, normal brain function, healthy mood, and reduce inflammation. The body can't manufacture them, so they must come from food or supplements.

Omega-6 fatty acids – linoleic acid, arachidonic acid, gamma linoleic acid – are also essential in moderate amounts. They appear in nuts, seeds, eggs, and abundantly in seed oils. The operative word: moderate.

For optimal health, the ratio should sit around 3 parts omega-6 to 1 part omega-3. In today's Western diet, that ratio has ballooned to approximately 25:1. Most people are drowning in omega-6 while starving for omega-3.

The culprit? Seed oils, everywhere, in everything.

How the imbalance became standard

The seed oils dominating food processing include canola, sunflower, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut oil. They're cheap to produce in massive quantities. They don't spoil quickly. They're nearly flavourless, so they don't interfere with product taste.

Perfect for manufacturers. Questionable for bodies.

Despite their natural origin, many seed oil crops are genetically modified and heavily processed. Refinement includes multiple steps exposing the product to chemicals, pesticides, and compounds that wouldn't exist in nature. When canola oil undergoes partial hydrogenation – a chemical process altering its structure – it transforms into trans fat, the type research has definitively linked to arterial calcification and reduced cognitive ability.

Even without full hydrogenation, the processing itself raises concerns. Bleaching. Deodorising. Chemical extraction. By the time that oil reaches a bottle, it's travelled far from anything resembling a natural food.

Why the omega imbalance matters

When the omega-6 to omega-3 ratio swings wildly out of balance, several things happen.

Chronic inflammation increases. Omega-6 fatty acids, particularly linoleic acid, contribute to inflammatory pathways when consumed in excess. This isn't the acute inflammation that helps heal injuries – it's the low-grade, persistent kind associated with cardiovascular disease, metabolic dysfunction, and accelerated ageing.

Linoleic acid interferes with the body's ability to use omega-3s effectively. It blocks DHA and EPA – the beneficial omega-3 fatty acids – from entering tissues properly. So even when eating salmon and taking fish oil supplements, a diet high in seed oils undermines those efforts.

Most seed oils arrive in diets through ultra-processed foods, packaged snacks, and fast food – all of which carry their own health baggage beyond just the oils themselves. The oils aren't operating in isolation. They're part of a dietary pattern associated with poor health outcomes.

Research confirms there's no safe consumption level for trans fats. Even small amounts damage arterial health and cognitive function. And while not all seed oils contain trans fats, the processing methods and omega-6 overload create their own set of problems.

The alternatives that actually work better

The alternatives to seed oils aren't exotic or expensive – they're already familiar.

Extra virgin olive oil – the cold-pressed kind, not refined versions – consists mainly of monounsaturated fatty acids with minimal polyunsaturated and saturated fat. Its fatty acid profile and high antioxidant content have been shown to benefit cardiovascular health and lower disease risk. The antioxidants also protect the oil's fatty acids from breaking down into harmful compounds when heated, contrary to myths that olive oil can't handle high temperatures.

Avocado oil carries a similar fatty acid profile to olive oil, offering heart health benefits and anti-inflammatory effects. Like quality olive oil, it's minimally processed when choosing cold-pressed versions.

The key lies in choosing oils as close to their natural state as possible. Cold-pressed means minimal refining and processing – something that still resembles the food it came from, not a factory-created product.

What this means for daily choices

The simplest approach: assume seed oils are hiding in any processed or packaged food unless proven otherwise. Ingredient lists reveal the truth. Canola, soybean, or sunflower oil appears as the first or second ingredient with shocking frequency.

For home cooking, switching to extra virgin olive oil or avocado oil makes sense. Yes, they cost more. They also don't require chemical processing, genetic modification, or industrial refinement.

The broader principle: whole foods that naturally contain healthy fats – nuts, seeds, avocados, fatty fish, eggs from pastured chickens – provide what bodies actually need without the inflammatory baggage of refined seed oils.

Bodies rely on the right balance of fats to function properly. Cell membranes. Hormone production. Brain health. Inflammation control. Every system depends on getting the fat equation right.

The modern food supply has skewed that equation dramatically toward cheap, processed omega-6 oils because they benefit manufacturers, not consumers. There's no obligation to participate in that experiment.

Actionable takeaways for L-Plate Retirees:

• Clear seed oils from your pantry and replace them with cold-pressed alternatives: Toss the canola, sunflower, and vegetable oil blends. Stock extra virgin olive oil for everyday cooking and salads, plus avocado oil for higher-heat applications. The cost difference is negligible compared to what you'll save avoiding future health issues.

• Read ingredient labels on every packaged food you buy: Seed oils hide under various names – canola, soybean, sunflower, safflower, corn, cottonseed, grapeseed. If any of these appear in the first three ingredients, put it back on the shelf. This single habit will dramatically reduce your omega-6 intake.

• Increase omega-3 rich foods to rebalance your ratio: Add fatty fish like salmon, mackerel, or sardines at least twice weekly. Sprinkle chia seeds or ground flaxseed on breakfast. Snack on walnuts. Consider a quality fish oil supplement if you struggle getting enough through food alone.

• Cook at home more often to control what goes into your meals: Restaurant food and takeaway are saturated with seed oils because they're cheap and shelf-stable. Even "healthy" restaurants use them. The only way to guarantee you're avoiding them is preparing food yourself with ingredients you choose.

• Choose whole food fat sources over extracted oils when possible: Get your fats from avocados, nuts, seeds, olives, and fatty fish rather than relying heavily on any bottled oil. These whole foods come packaged with fibre, protein, vitamins, and minerals that isolated oils lack.

• Don't fall for "heart healthy" marketing on seed oil bottles: The fact that an oil is high in polyunsaturated fat doesn't automatically make it beneficial. The omega-6 to omega-3 ratio matters more than the total polyunsaturated fat content. Marketing claims often ignore this crucial distinction.

Your Turn:
When did you last check the ingredient list on your regular salad dressing, crackers, or bread – and what would you find if you looked right now?
How much of your current omega-3 intake comes from whole food sources versus supplements, and could rebalancing that ratio improve your results?
If you swapped seed oils for olive or avocado oil in your kitchen tomorrow, what packaged foods would you need to replace or eliminate entirely?

👉 Hit reply and share your thoughts – your answers could inspire fellow readers in future issues.

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