When we first started looking deeper into our family’s health, seed oils were not something we thought much about. However, after researching and noticing the benefits of avoiding these oils, especially for gut health and hormone balance, our outlook completely changed. Now, we are mindful of what goes into our meals, especially for our 7-month-old who is learning to eat solid foods. Let me share why we made this change, the science behind it, and how it’s helping our family live a healthier life—naturally, without seed oils.
Our Personal Journey: The Decision to Ditch Seed Oils
A few months ago, after experiencing bloating, irregular energy levels, and frequent skin irritation, we started looking at what we were eating. We thought our diet was relatively clean, but we realized seed oils—like canola, sunflower, and soybean oil—were sneaking into many of our meals. We were using these oils in cooking, unaware of how they might be contributing to our problems. It was around the same time that our baby started exploring solid foods, and we wanted to ensure he had the best possible start. That’s when we decided to cut out seed oils entirely.
The changes weren’t immediate, but over time, we noticed a shift. We had fewer gut issues, more stable energy, and better skin health, particularly in how we handled sun exposure. This personal journey is what drives our ongoing commitment to avoid seed oils.
What Exactly Are Seed Oils?
Seed oils are processed oils extracted from seeds, including canola, soybean, sunflower, and corn oils. These oils are commonly found in processed foods, fast foods, and many household cooking staples like margarine and vegetable oils. They’re often labeled as heart-healthy, but their high levels of polyunsaturated fatty acids (PUFAs), especially omega-6s, tell a different story when it comes to long-term health.
The Gut Health Connection: Why Seed Oils Can Be Harmful
Our Experience with Gut Health
When we removed seed oils from our diet, the first thing we noticed was an improvement in digestion. My husband and I both experienced less bloating and discomfort, which we attributed to reducing inflammation in our guts. For our son, avoiding seed oils became especially important. Babies’ digestive systems are still developing, and we wanted to ensure we were giving him whole, nourishing foods to promote a healthy gut from the start.
The Science Behind Gut Health and Seed Oils
Research shows that excessive omega-6 fatty acids from seed oils can contribute to chronic inflammation, which is a key driver of gut issues like leaky gut syndrome and irritable bowel conditions. The imbalance between omega-6 and omega-3 fats in modern diets is thought to exacerbate gut inflammation. Experts recommend limiting omega-6 intake to restore a healthier balance, which can support a healthy microbiome and better digestion.
Seed Oils and Hormone Health: An Unseen Disruptor
Another key reason our family avoids seed oils is their negative impact on hormone health and their incompatibility with a pro-metabolic diet. As we focus on providing nourishing foods for ourselves and our growing baby, we’ve learned that the fats we consume play a significant role in regulating our hormones and maintaining a healthy metabolism.
Seed Oils and Hormonal Imbalance
Seed oils, like canola, sunflower, and soybean oil, are high in polyunsaturated fats (PUFAs), particularly omega-6 fatty acids. When consumed in excess, omega-6s can disrupt the delicate balance of hormones in the body. Here’s how:
- Promotes Inflammation: An imbalance of omega-6 to omega-3 fatty acids can contribute to chronic inflammation, which disrupts hormone production, particularly stress hormones like cortisol. Over time, elevated cortisol can lead to other hormonal imbalances, including insulin resistance and disrupted thyroid function.
- Inhibits Thyroid Function: The thyroid gland, which is responsible for regulating metabolism, can be sensitive to the type of fats consumed. PUFAs found in seed oils can interfere with the conversion of thyroid hormones into their active forms. A sluggish thyroid can lead to low energy, weight gain, and hormonal imbalances that affect everything from mood to reproductive health.
- Disrupts Reproductive Hormones: Excessive consumption of PUFAs has been linked to imbalances in reproductive hormones such as estrogen and progesterone. This can affect fertility, menstrual health, and overall hormone balance. For women, especially, maintaining a healthy ratio of these hormones is essential for well-being, and avoiding seed oils can be a crucial step in supporting this balance.
Seed Oils and a Pro-Metabolic Diet
A pro-metabolic diet is centered around eating nutrient-dense, easily digestible foods that support metabolism and cellular energy production. This diet emphasizes the importance of balanced blood sugar, hormone regulation, and consuming the right types of fats to fuel the body efficiently. Here’s why seed oils don’t fit within this approach:
- PUFAs Slow Metabolism: Seed oils contain unstable fats that are prone to oxidation, meaning they can become damaged when exposed to heat, light, or air. When consumed, these damaged fats can stress the body, leading to sluggish energy production and a slowed metabolism. In contrast, saturated fats (like butter, coconut oil, and ghee) and monounsaturated fats (like olive oil and avocado oil) are more stable and provide better fuel for metabolic processes.
- Stress the Liver: The liver plays a critical role in regulating hormones and detoxifying the body. PUFAs from seed oils can place additional stress on the liver, making it harder for the body to detoxify and metabolize hormones properly. A pro-metabolic diet focuses on supporting the liver by providing it with the nutrients it needs—such as quality fats and proteins—without burdening it with inflammatory oils.
- Interferes with Cellular Energy: Seed oils can disrupt the body’s ability to produce cellular energy efficiently, particularly through their negative impact on mitochondrial function. A pro-metabolic diet aims to optimize mitochondrial health by providing the body with high-quality fats, like saturated fats, that support energy production and healthy metabolism.
By avoiding seed oils, we ensure that our family’s diet aligns with these principles, promoting balanced hormones, efficient metabolism, and overall vitality. Instead, we focus on pro-metabolic fats like butter, coconut oil, and olive oil to nourish our bodies and support optimal hormonal function.
Expert Insights on Hormone Disruption
Experts like Dr. Cate Shanahan, author of Deep Nutrition, emphasize that seed oils interfere with hormone production, particularly thyroid function. PUFAs from seed oils are known to slow down the metabolism and can block the body’s ability to convert thyroid hormones into their active forms. This disruption can lead to imbalances in reproductive hormones like estrogen and progesterone, affecting everything from fertility to menstrual health.
Natural Sun Protection: Can Avoiding Seed Oils Help?
Our Personal Observations
One surprising benefit we’ve noticed as a family is better natural sun protection. My skin has always been prone to sunburn, but after switching to a diet that avoids seed oils and emphasizes anti-inflammatory fats, my skin seems more resilient in the sun. While we still use natural sunscreens when needed, our diet change has played a key role in reducing sunburn risk.
The Research on Sun Sensitivity and Diet
Seed oils, rich in omega-6 fatty acids, can make the skin more prone to inflammation, which may increase sensitivity to UV damage. Some studies suggest that reducing omega-6 fats and increasing omega-3s (found in foods like fish and flaxseeds) can help protect the skin against UV damage from the inside out. It’s a proactive way to complement external sun protection with internal resilience.
Actionable Tips: How to Replace Seed Oils in Your Diet
Making the switch away from seed oils doesn’t have to be difficult. Here are some simple, actionable tips we’ve found helpful:
- Read Labels: Start by checking the ingredient list on packaged foods. Seed oils are hidden in everything from salad dressings to snacks. Look for options that use healthier fats like olive oil or avocado oil.
- Use Stable Cooking Fats: Replace vegetable oils with saturated fats like coconut oil, butter, or ghee for cooking. These fats are more stable at higher temperatures and promote better health.
- Choose Olive Oil for Cold Use: For salad dressings like this homemade mayonnaise and dips, use extra virgin olive oil or avocado oil. These fats are rich in antioxidants and are anti-inflammatory.
- Incorporate Omega-3-Rich Foods: Balance out omega-6 intake by incorporating more omega-3-rich foods like fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts.
- Make Your Own Snacks: Since many processed snacks contain seed oils, making your own healthy snacks at home, like roasted nuts with coconut oil or homemade granola, can help you avoid them.
Final Thoughts: Why We’re Sticking to a Seed Oil-Free Diet
Our family’s journey to avoid seed oils has been transformative. From better digestion to more stable energy and skin that’s naturally more resistant to sunburn, we’ve experienced first-hand the benefits of cutting out seed oils. Research supports what we’ve observed: that seed oils can contribute to inflammation, hormone imbalance, and other health issues. By making small changes in the types of fats we use in our cooking, we’ve been able to support better health for ourselves and our growing 7-month-old.
If you’re looking to improve gut health, balance your hormones, or even support natural sun protection, cutting out seed oils might be the change you need. Give it a try, and let your body—and your health—show you the results.
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