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Nutrition & Metabolism7 min read

Seed Oils and Inflammation: Separating Fact from Fiction

Social media insists seed oils are toxic. The research says otherwise. Here is a physician's balanced, evidence-based analysis of the seed oil controversy.

Written by Dr. R. Brahmananda Reddy

Fluorescence micrograph: a sheet of human cells with their lipid membranes stained golden amber around blue nuclei
In this article
  1. The Controversy You Cannot Escape
  2. What the Evidence Actually Shows
  3. Where Critics Have a Point
  4. The Balanced Recommendation
  5. Indian Context

The Controversy You Cannot Escape

The anti-seed oil argument rests on omega-6:omega-3 ratio imbalance, oxidation from processing, and epidemiological correlation with chronic disease rise.

What the Evidence Actually Shows

On Inflammation: A 2025 review concluded linoleic acid from seed oils does not increase chronic disease risk. Controlled trials show no increase in CRP, IL-6, or TNF-alpha with high omega-6 intake.

On Cardiovascular Outcomes: A 2025 cohort found highest plant-based oil intake associated with 16% lower total mortality. The AHA states reducing omega-6 could increase cardiovascular disease risk.

On the Ratio Argument: Stanford Medicine's 2025 review cautioned against focusing on ratios. Absolute omega-3 intake matters more.

Where Critics Have a Point

Ultra-processed food context (the vehicle, not just the oil), repeated heating generating harmful aldehydes, quality variation between refined and cold-pressed, and displacement of whole foods.

The Balanced Recommendation

Seed oils in moderation are not harmful. Use extra virgin olive oil as primary oil. Prioritise omega-3 intake over omega-6 restriction. Avoid repeatedly heated oils. Minimise ultra-processed foods. Get your omega-3 index tested.

Indian Context

Use cold-pressed mustard oil, coconut oil, or ghee for cooking, EVOO for salads, and focus on increasing omega-3 through fish, walnuts, and supplementation.

At Genoryx, we measure your omega-3 index and inflammatory markers. Book a consultation and let your biomarkers guide your nutrition strategy.

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Markers in this article

Sources

Studies named in this article that we matched to the original paper. A study described without enough detail to identify it is not listed.

  1. 01Zhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Internal Medicine. 2025. doi:10.1001/jamainternmed.2025.0205 (opens in a new tab)

This article is for education. It is not a diagnosis or a treatment plan; decisions about tests, medicines or supplements belong in a consultation with a physician who knows your history.

Portrait of Dr. R. Brahmananda Reddy

About the author

Dr. R. Brahmananda Reddy

MSc Dermatology, University of Hertfordshire (UK) · Founder & Chief Longevity Physician

MBBS · MSc Dermatology (University of Hertfordshire, UK) · Fellowship in Aesthetic & Regenerative Medicine (University of Greifswald, Germany). 13+ years in clinical practice.

Full profile

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