The Great Seed Oil Debate: Are They Killing You or Keeping You Healthy?

Author

Longevity Daily
July 25, 2025 • Estimated Reading Time: 6 minutes

Your Instagram feed is flooded with warnings "Seed oils are toxic!" - often coming from the people you know, trust and respect.

It’s confusing, we get it… Some of our most trusted longevity experts have completely opposing views.

So who's right?

This week we listened to what we've found as the best conversation about seed oils for the general population. Andrew Huberman's discussion with nutrition expert Alan Aragon. Their evidence-based takedown of seed oil hysteria might surprise you.

Here's the nuanced reality: The problem isn't the seed oils themselves. It's what we're eating them with, and how they're processed.

Quick Take:
🟠 Cost: Quality over price, avoid the cheapest, skip the most expensive
🟢 Actionable: Focus on diet quality over oil anxiety
🟠 Impact: Context matters more than the oil type

Today we're focusing on the science, not the social media:

  • Why the omega-6 inflammation theory doesn't hold up to scrutiny

  • The real difference between industrial processing and quality extraction

  • Why your overall diet matters 100x more than which oil you use

TLDR

Most seed oil fears are based on misunderstood science and correlation rather than causation. Recent large-scale studies show linoleic acid may actually reduce inflammation. The real issue isn't the oils—it's the ultra-processed foods they're often found in and industrial processing methods. Focus on whole food nutrition over oil anxiety.

The Huberman-Aragon conversation reveals the real science behind seed oil fears.

Huberman acknowledges people consume too many omega-6s but states he's 'not of the belief that all seed oils are bad' or that they're 'the major cause of metabolic dysfunction.' Aragon goes further: 'People way over-vilify seed oils compared to what the science shows. You can find more dirt on animal fats than seed oils.'

Aragon nails the core issue: 'Most negative effects from seed oils are because of who they hang out with. Seed oils usually come with refined carbs, sugar, and processed foods.' This dietary pattern effect, people who use extra virgin olive oil tend to eat higher-quality foods overall, explains most anti-seed oil studies.

It's guilt by association, not the oils themselves. The context matters more than the oil type.

The 10-minute Expert Discussion
This Huberman Lab episode with Alan Aragon breaks down the actual science behind seed oil claims.

The Studies That Matter
A 2025 study of 1,894 people found higher linoleic acid levels were associated with lower inflammation and better metabolic health—the exact opposite of social media claims. Johns Hopkins research following 68,000+ people across 30 studies found those with the highest linoleic acid had lower cardiovascular disease and stroke risk.

The Processing Reality
Here's what actually matters: Industrial processing using hexane solvents and temperatures up to 260°C strips 60% of beneficial compounds. But as Aragon notes, even refined canola oil "beats olive oil for blood lipids" in studies.

The Smoking Gun
The real evidence? Countries with the highest seed oil consumption (like Japan with soybean oil) often have the lowest heart disease rates. The difference isn't the oil—it's the overall dietary pattern.

Your Evidence-Based Oil Strategy:

1. Hierarchy (Best to Acceptable)

  • Tier 1: Extra virgin olive oil, avocado oil, coconut oil

  • Tier 2: Cold-pressed seed oils for specific uses

  • Tier 3: Quality refined oils for high-heat cooking

  • Avoid: Cheap industrial oils in processed foods

2. Focus on What Actually Matters 

Overall diet quality instead of obsessing over cooking oils.

If you want a proven diet template: The Mediterranean diet, which uses plenty of olive oil, has the strongest longevity research of any eating pattern.

  • Anti-inflammatory priority: Fatty fish, vegetables, berries, nuts

  • Pro-inflammatory culprits: Ultra-processed foods, excess sugar, trans fats

  • Lifestyle factors: Sleep, stress management, movement

3. The 80/20 Rule If 80% of your diet is whole foods, oil type becomes largely irrelevant.

4. Quality Indicators

Your challenge: Read ingredient labels for one week. Notice how refined oils appear alongside sugar and additives. The pattern becomes obvious, it's not the oil, it's the company it keeps.

Focus on food quality, not oil anxiety.

To your evidence-based health,

Longevity Daily

P.S. Our oils of choice: Primal Kitchen Avocado Oil for high heat cooking, California Olive Ranch EVOO for everything else. 2-3 tablespoons per day.