Why Seed Oils Are Best Eliminated from Your Diet—and Why Olive Oil & Butter Reign Supreme

In recent years, seed oils such as canola, sunflower, soybean, safflower, and grapeseed have slipped into almost every packaged product, takeaway meal, and commercial kitchen. Marketed as “heart-healthy,” these oils became the go-to alternative to traditional fats. But a closer look reveals why they’re better off left out of your pantry.

The Problem with Seed Oils

Seed oils are industrial products. To extract oil from tiny seeds, manufacturers rely on high-heat processing and chemical solvents. This process not only strips nutrients but also oxidises the oils, leaving behind unstable fats. When consumed, these oxidised fats create free radicals that can drive inflammation, damage cells, and contribute to chronic disease.

What’s more, seed oils are high in omega-6 fatty acids. While some omega-6 is essential, the modern Western diet is already overloaded with them, leading to an imbalance that fuels inflammation. Instead of supporting health, seed oils quietly undermine it.

Why Olive Oil Stands Above the Rest

Cold-pressed extra virgin olive oil is one of the oldest and most celebrated fats in the world. Rich in monounsaturated fats and antioxidants like polyphenols, olive oil is anti-inflammatory, heart-supportive, and protective against oxidative stress. It’s the cornerstone of the Mediterranean diet for good reason:

delicious, nourishing, and versatile enough for everything from salad dressings to roasting vegetables.

The Case for Butter

Butter has been unfairly demonised for decades, yet when sourced from grass-fed cows, it’s a powerhouse of nutrients. It provides fat-soluble vitamins A, D, E, and K, along with butyrate, a short-chain fatty acid linked to gut and brain health. Butter’s natural saturated fat is stable under heat, making it an ideal choice for cooking without the risk of creating harmful compounds.

Why Traditional Fats Reign Supreme

Unlike modern seed oils, olive oil and butter are minimally processed and have been trusted across cultures for centuries. They don’t just provide calories, they deliver nourishment, flavour, and stability. Whether you’re sautéing, baking, or finishing a dish, these fats enhance both the taste and health benefits.

Final Word

Eliminating seed oils from your diet is one of the simplest steps you can take to reduce inflammation and reclaim control over your health. By leaning on olive oil and butter, time-tested, nutrient-dense, and stable, you’re not only cooking smarter, but you’re also eating in alignment with how our bodies thrive.

@jackguyfood