Seed Oils: Healthy Fats for Diabetes?
- fearnotfoodnc
- 6 days ago
- 3 min read
Updated: 8 hours ago
What Are Seed Oils?
Seed oils are extracted from plant seeds, including canola, sunflower, safflower, soybean, and grapeseed. They are commonly used in cooking, salad dressings, and processed foods due to their affordability and mild flavor.
Are Seed Oils Harmful?
There has been debate over seed oils, particularly due to their high omega-6 fatty acid content. Some claim that excessive omega-6 intake promotes inflammation and increases the risk of chronic diseases, including diabetes and heart disease. However, Dr. Idrees Mughal aka Dr. Idz who is Board Certified in Lifestyle Medicine stated based on human-controlled trials "seed oils do not inherently cause inflammation and can be a part of a balanced diet (Mughal., I. 2022)."
Current research suggests:
Omega-6s are essential fats needed for brain function and cellular health.
Studies do not show a direct link between seed oil consumption and increased inflammation when part of a balanced diet (Micha et al., 2010).
Highly processed seed oils used in fast food and ultra-processed snacks may contribute to poor health outcomes, not the oils themselves.
Recent Research on Omega-6 Fatty Acids
Now you may have seen a recent preclinical study from Weill Cornell Medicine that looked at the effects of linoleic acid, an omega-6 fatty acid found in seed oils, on cancer growth. The study, done on mice, found that a diet high in linoleic acid promoted the growth of triple-negative breast cancer cells. (Weill Cornell Medicine, 2025).
It is so important to emphasize that this study was not conducted on humans, and its findings do not necessarily translate to human health outcomes. Furthermore, this research contradicts numerous human studies suggesting that seed oils can be part of a balanced diet without inherently causing inflammation or chronic disease. More human clinical trials are needed to determine whether these findings are relevant outside of animal models.
How to Choose Healthy Seed Oils
If you use seed oils, here are tips for making the best choices:
Choose Cold-Pressed or Unrefined Oils: These retain more nutrients and antioxidants compared to highly processed versions.
Balance Omega-6 with Omega-3s: Increase consumption of omega-3-rich foods like flaxseeds, walnuts, and fatty fish.
Limit Ultra-Processed Foods: Many processed snacks, fried foods, and fast food items contain refined seed oils that may contribute to metabolic issues.
Opt for Variety: Rotate oils such as olive, avocado, and coconut oil along with seed oils for a diverse nutrient profile.
Use in Moderation: While seed oils are not inherently harmful, excess consumption—especially from processed foods—may not support optimal health.
Seed Oils and Diabetes: What You Need to Know
For individuals managing diabetes, incorporating healthy fats for diabetes management, such as seed oils, can be beneficial when used wisely.
Help with insulin sensitivity when consumed in place of saturated fats (Wu et al., 2017).
Support heart health, reducing risk factors for cardiovascular disease, which is common in people with diabetes.
Be part of balanced meals when combined with fiber, protein, and healthy carbohydrates.
TL;DR: The Bottom Line
Seed oils such as canola, soybean, sunflower, and safflower oil are widely used in cooking and food production.
They are rich in omega-6 fatty acids, which play a role in inflammation, but research shows they do not inherently cause chronic diseases when consumed in moderation.
A recent study in mice suggested that omega-6 fatty acids might promote the growth of certain cancer cells, but this does not reflect human clinical outcomes and
Some seed oils are highly processed and found in ultra-processed foods, which may contribute to health issues.
Choosing cold-pressed, minimally processed seed oils and balancing omega-6 intake with omega-3s can support overall health.
Seed oils can be part of a diabetes-friendly diet when used appropriately.
Micha, R., Mozaffarian, D., & Wallace, S. (2010). Effects of polyunsaturated fatty acids on markers of inflammation: A systematic review and meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 92(5), 1145–1153. https://doi.org/10.3945/ajcn.2010.29417
Mughal, I. (2022). The science of seed oils: Myth busting with Dr. Idz [Podcast episode]. The Proof with Simon Hill. Apple Podcasts. https://podcasts.apple.com/us/podcast/the-science-of-seed-oils-myth-busting-with-dr-idz/id1267716638?i=1000654666023
Wu, J. H. Y., Marklund, M., Imamura, F., Tintle, N., Korat, A. V., de Goede, J., Zhou, X., Yang, W. S., & Lankinen, M. (2017). Omega-6 fatty acid biomarkers and incident type 2 diabetes: Pooled analysis of individual-level data for 39,740 adults from 20 prospective cohort studies. The Lancet Diabetes & Endocrinology, 5(12), 965–974. https://doi.org/10.1016/S2213-8587(17)30307-8
Weill Cornell Medicine. (2025, April). Omega-6 fatty acid promotes the growth of an aggressive type of breast cancer. https://news.weill.cornell.edu/news/2025/04/omega-6-fatty-acid-promotes-the-growth-of-an-aggressive-type-of-breast-cancer
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