​​Hi Reader,

Have you noticed how many foods are suddenly advertising that they're “seed oil free”?

I’m even seeing restaurants promoting that they are seed oil free. But does that actually make their food healthier?

Not necessarily. And in some cases, it might be the opposite.

What's the fear about seed oils?

Seed oils like canola, soybean, and sunflower oil have gotten a bad reputation, largely because of claims that their omega-6 fatty acids cause inflammation.

But research in humans generally doesn't support that claim. In fact, replacing saturated fats with unsaturated fats (like those in seed oils) can lower LDL cholesterol and reduce cardiovascular risk.

People also tend not to like them because of heavy industrial processing. But the refining process is done to ensure a high smoke point, shelf stability, and a neutral flavor. So this process helps make the oil easier to cook with, and last longer.

So are seed-oil free products good or bad?

I always want you to assess the overall benefits of a food, vs. laser focusing on one specific ingredient.

For example – potato chips are not a health food, whether they are cooked in seed oils, beef tallow, or avocado oil. They still have a lot of empty calories, and very little protein, fiber, vitamins or minerals. It doesn’t matter what fat they are cooked in – you still want to limit how often you eat them.

If you’re stir-frying vegetables at home, and you use any type of oil whatsoever… you’re still eating veggies. 👏 So you’re getting fiber, vitamins, & minerals! (And you’re probably using a lot less added oil and salt than a restaurant would, too.)

There’s this misconception going around that beef tallow and butter are more natural and therefore healthier than seed oils. But both tallow and butter are very high in saturated fat, and it’s important to limit saturated fat to reduce the risk of heart disease.

So you don’t want to avoid all seed oils but then start eating a bunch of saturated fat in its place.

Hating on seed oils is a trend

Do you remember how gluten-free was a health trend, and then grain-free was a health trend… and then everyone decided to eat sourdough bread again?

And before that, everything was low carb? And before THAT, everything was low fat?

Trends are always going to come and go, but the fundamentals of good nutrition haven't changed nearly as much as social media would have you believe.

My takeaway

You don't need to avoid seed oils or spend extra money on foods labeled “seed oil free.”

Olive and canola oil are both great everyday cooking options. If your grocery budget allows, olive oil and avocado oil are fantastic. If regular vegetable oil is what is more accessible to you, that is okay too!

And when buying packaged foods, focus on the overall nutrition rather than one ingredient.

Remember: Just because a food is marketed as free from something doesn't mean it's better for you. ❤️

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This Halloween, I’m buying these low-sugar gummies with no artificial sweeteners! Snag it in the Halloween aisle at Target. Be sure to click here to get one free!

My Favorite Supplement...

So many supplements are marketed with big promises and very little solid research to back them up. But vitamin D is one that’s actually recommended for kids.

Kids ages 1 and up need 600 IU of vitamin D daily, and fall and winter are especially good times to pay attention to it since our bodies produce less vitamin D from sunlight.

That doesn’t mean every child needs a supplement, but because vitamin D is found naturally in very few foods, it’s worth checking whether your kids are getting enough.

I am a big fan of these because one serving is one tiny tasteless drop…very kid-friendly! 👏

Have a great week, friend!

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© Mama Knows Nutrition 2026
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