Debunking the Confusion of Bad Oils - Especially Seed

If you've been scrolling through health and wellness content lately, you've probably seen some alarming claims about seed oils and maybe even wondered if olive oil falls into that category. With so much conflicting information out there, it's easy to feel confused about which oils belong on your kitchen counter and which ones you should avoid.

Here's the good news: we're going to cut through the noise with science-backed facts. By the end of this article, you'll understand exactly why olive oil is fundamentally different from seed oils, how this distinction impacts your health, and which oils deserve a place in your daily routine. If you're trying to reduce inflammation and make better choices for your long-term health, this matters more than you might think.

The Short Answer: No, Olive Oil Is NOT a Seed Oil

Olive oil comes from the fruit of the olive tree—specifically, from the flesh of olives. Seed oils, on the other hand, are extracted from the seeds of various plants. This isn't just a technicality; it's a fundamental difference that affects everything from how these oils are processed to how they impact your health.

A seed oil is exactly what it sounds like: oil extracted from seeds. Think canola (rapeseed), soybean, sunflower, and corn oil. These require industrial processing methods to extract oil from tiny seeds. Olive oil, by contrast, comes from pressing the entire olive fruit—flesh, pit, and all—using mechanical methods that have been refined over thousands of years.

This botanical distinction isn't splitting hairs. The source of an oil determines its fatty acid composition, antioxidant content, and ultimately, its effects on inflammation and overall health.

Understanding Seed Oils vs. Fruit Oils

To understand why olive oil stands apart, we need to break down what makes seed oils problematic in the first place.

What Are Seed Oils?

Seed oils include:

• Canola oil (rapeseed)
• Soybean oil
• Corn oil
• Sunflower oil
• Safflower oil
• Grapeseed oil
• Cottonseed oil
• Rice bran oil

These oils are extracted from seeds using industrial processing that typically involves chemical solvents (like hexane), high heat, bleaching, and deodorizing. This intensive processing is necessary because seeds contain relatively small amounts of oil that are difficult to extract mechanically.

What Are Fruit Oils?

Fruit oils come from the fleshy part of fruits and include:

• Olive oil (from olives)
• Avocado oil (from avocados)
• Coconut oil (from coconut meat)

These oils can be extracted through mechanical pressing without chemical intervention. Extra virgin olive oil, specifically, is simply pressed juice from olives—no heat, no chemicals, no refining. Just olives.

Why Source Matters for Your Health

The source of an oil isn't just about production methods. It fundamentally determines the oil's nutritional profile. Fruit oils like olive oil naturally contain beneficial compounds that seeds don't: polyphenols, antioxidants, and vitamins that survive the gentle extraction process. Seed oils, even if they started with some nutrients, lose most of them during harsh industrial processing.

Think of it this way: you can press an orange and get juice naturally. But extracting oil from tiny corn kernels? That requires industrial chemistry.

Why the Confusion Exists

So if the difference is so clear, why are people confused about whether olive oil is a seed oil?

The confusion largely stems from social media oversimplification. As awareness about the health problems associated with seed oils has grown, some wellness influencers have simplified the message to "avoid all oils." This well-intentioned but inaccurate advice lumps all oils together, ignoring crucial distinctions in source, processing, and health effects.

There's also a lack of understanding about olive botany. An olive is a drupe (stone fruit), like a plum or cherry, that happens to contain a pit (the seed). When you make olive oil, you press the whole fruit. The pit gets crushed too, but the oil comes primarily from the olive flesh, not the seed inside.

Additionally, confusion arises from processing methods. Some people hear "cold-pressed" or "expeller-pressed" applied to various oils and assume they're all similar. But there's a world of difference between truly cold-pressed extra virgin olive oil and a seed oil that's been expeller-pressed before being refined, bleached, and deodorized.

The botanical truth is simple: olives are drupes (stone fruits), and olive oil is a fruit oil. Seeds are seeds, and seed oils come from seeds. They're not remotely the same thing.

Omega-6 to Omega-3 Ratios: Where the Real Problem Lies

Now we're getting to the heart of why this distinction matters so much for your health: fatty acid ratios.

Why This Ratio Matters

Your body needs both omega-6 and omega-3 fatty acids, but the ratio between them significantly impacts inflammation levels. Ideally, humans should consume these fats in a ratio somewhere between 1:1 and 4:1 (omega-6 to omega-3).

The typical Western diet? It's closer to 20:1 or even higher—way out of balance. This imbalance promotes chronic inflammation, which underlies everything from heart disease to arthritis to cognitive decline.

Seed Oils: Inflammation Promoters

Seed oils are extraordinarily high in omega-6 fatty acids, particularly linoleic acid:

• Soybean oil: 51% omega-6 (ratio approximately 7:1)
• Corn oil: 54% omega-6 (ratio approximately 46:1)
• Sunflower oil: 65% omega-6 (ratio approximately 71:1)
• Grapeseed oil: 70% omega-6 (ratio approximately 696:1)

These aren't just high in omega-6—they're almost entirely composed of it, with negligible omega-3 content. When you cook with these oils or eat processed foods made with them (which is most processed foods), you're dramatically shifting your fatty acid balance toward inflammation.

Olive Oil: A Balanced Profile

Olive oil tells a completely different story. It's primarily composed of oleic acid, a monounsaturated omega-9 fatty acid that doesn't contribute to inflammation the way excess omega-6 does.

The fatty acid profile of extra virgin olive oil:

• 73% monounsaturated fat (primarily oleic acid/omega-9)
• 11% polyunsaturated fat (omega-6 and omega-3 in reasonable balance)
• 14% saturated fat

Notice that olive oil is mostly made up of monounsaturated fat, which is neutral in terms of the omega-6/omega-3 inflammatory equation. It's not loading your system with inflammatory omega-6 fatty acids like seed oils do.

This is why Mediterranean populations that consume olive oil as their primary fat source don't experience the chronic inflammation issues seen in Western populations consuming high amounts of seed oils.

Inflammation Markers & Health Research

The proof isn't just in the fatty acid composition—it's in what happens to your body when you consume these different oils.

Seed Oils and Inflammation

Research consistently shows that high consumption of seed oils, particularly when heated, increases inflammatory markers in the body:

• C-reactive protein (CRP): A key marker of systemic inflammation that rises with high seed oil consumption
• Interleukin-6 (IL-6): A pro-inflammatory cytokine that increases with omega-6-heavy diets
• Oxidized lipids: When seed oils are heated during processing or cooking, they form oxidized compounds that damage cells and promote inflammation

The problem is compounded by how seed oils are processed. The high heat and chemical extraction create trans fats and other oxidized compounds before the oil even reaches your kitchen. Then, when you cook with them at high heat, you create even more inflammatory compounds.

Olive Oil's Anti-Inflammatory Properties

Extra virgin olive oil operates completely differently in your body. Instead of promoting inflammation, it actively fights it.

The anti-inflammatory effects come from:

Polyphenols: Extra virgin olive oil contains over 30 different phenolic compounds that act as powerful antioxidants and anti-inflammatory agents. These include hydroxytyrosol, one of the most potent natural antioxidants known.

Oleocanthal: This compound, unique to olive oil, works similarly to ibuprofen in inhibiting inflammatory pathways. That peppery, throat-catching sensation you get from high-quality olive oil? That's oleocanthal at work.

Oleic acid: The primary fatty acid in olive oil has been shown to reduce inflammatory markers and may even help turn off genes associated with inflammation.

What the Research Shows

The Mediterranean Diet studies provide perhaps the most compelling evidence. The landmark PREDIMED trial followed over 7,400 participants and found that those consuming a Mediterranean diet rich in extra virgin olive oil had:

• 30% reduction in cardiovascular events
• Lower levels of inflammatory markers
• Improved cholesterol profiles
• Better blood sugar control

Compare this to populations consuming high amounts of seed oils, where we see the opposite: increased inflammation, higher cardiovascular disease rates, and greater prevalence of metabolic disorders.

The evidence is clear: olive oil doesn't just fail to promote inflammation—it actively combats it.

Processing Methods Matter

Even if seed oils and olive oil had similar fatty acid profiles (which they don't), the processing methods alone would make them dramatically different products.

How Seed Oils Are Made

The industrial processing of seed oils typically involves:

1. Chemical extraction: Seeds are washed in hexane (a petroleum-derived solvent) to extract maximum oil
2. Degumming: Phosphoric acid removes natural compounds
3. Bleaching: Clay filters remove color and remaining beneficial compounds
4. Deodorizing: High heat (450-500°F) removes the rancid smell and taste from oxidation
5. Additional processing: Sometimes includes winterization, hydrogenation, or further refining

This process strips away any nutrients that might have existed in the original seed and creates oxidized, inflammatory compounds. What you're left with is a clear, flavorless, shelf-stable product that's chemically very different from anything found in nature.

How Extra Virgin Olive Oil Is Made

The process for authentic extra virgin olive oil couldn't be more different:

1. Harvesting: Olives are picked at peak ripeness
2. Washing: Olives are cleaned
3. Crushing: Olives are ground into a paste (traditionally with stones, now usually with stainless steel)
4. Malaxation: The paste is slowly stirred to allow oil droplets to combine
5. Pressing: Mechanical pressure extracts the oil
6. Separation: Oil is separated from water and solids

No chemicals. No high heat. No refining. Just mechanical extraction that preserves all the natural antioxidants, polyphenols, vitamins, and flavors from the olive fruit.

The result? A living food full of beneficial compounds vs. a heavily processed industrial product.

Daily Consumption Guidelines

Understanding the difference between seed oils and olive oil should fundamentally change how you think about dietary fats.

Seed Oils to Minimize or Avoid

The goal isn't necessarily to eliminate every trace of seed oils from your life (they're in many processed foods), but to minimize your consumption, especially of heated seed oils:

• Avoid for cooking: Don't cook with canola, soybean, corn, or other seed oils
• Read labels: Check ingredient lists on packaged foods—seed oils are everywhere
• Watch restaurant meals: Most restaurants cook with cheap seed oils
• Choose whole foods: The less processed your food, the easier it is to avoid seed oils

Embrace Olive Oil for Daily Health

Extra virgin olive oil should be your primary dietary fat:

• Daily serving: Aim for 1-2 tablespoons of high-quality EVOO per day
• Use it raw: Drizzle on salads, vegetables, bread
• Take it straight: A daily shot of olive oil is a traditional Mediterranean practice
• Gentle cooking: EVOO is fine for low to medium-heat cooking
• Make it a ritual: Consistent daily consumption provides cumulative benefits

The key is making olive oil a daily habit, not just an occasional ingredient. Think of it as a supplement for inflammation, heart health, and longevity—because that's essentially what it is. Also, think about how to replace butter with olive oil during your day to day consumption. 

Reading Labels to Avoid Hidden Seed Oils

Seed oils hide under various names in processed foods:

• Vegetable oil (usually soybean)
• Canola oil
• Partially hydrogenated oils (trans fats)
• Interesterified oils

Check labels on:

• Salad dressings
• Mayonnaise
• Crackers and chips
• Baked goods
• Frozen meals
• Restaurant foods

Which Oils to Avoid: The Complete List

To make this practical, here's your comprehensive list of inflammatory seed oils to avoid:

Definitely Avoid:

• Canola oil (rapeseed oil)
• Soybean oil
• Corn oil
• Sunflower oil (especially when refined)
• Safflower oil
• Grapeseed oil (despite marketing as "healthy")
• Cottonseed oil
• Rice bran oil
• Vegetable oil (usually soybean)

Why These Are Problematic:

All of these oils share common issues:

• Extremely high in omega-6 fatty acids
• Require industrial processing with chemicals and high heat
• Create oxidized, inflammatory compounds when heated
• Replace traditional fats that humans evolved eating
• Are overconsumed in modern diets (the average American gets 20% of calories from soybean oil alone)

Hidden Sources:

These oils lurk in unexpected places:

• Restaurant food (most restaurants use seed oils for cost reasons)
• Processed foods (check any packaged food label)
• "Healthy" products (many health food products contain seed oils)
• Salad dressings (even at salad-focused restaurants)
• Baked goods (both store-bought and from bakeries)

The prevalence of seed oils in our food supply is a relatively recent phenomenon. In 1900, Americans consumed almost no seed oils. Today, they're everywhere—and our health has suffered as a result.

Conclusion: Choose Wisely for Your Health

Let's recap what we've learned: Olive oil is definitively not a seed oil. It's a fruit oil with a completely different nutritional profile, processing method, and impact on your health.

While seed oils promote inflammation through their excessive omega-6 content and harsh processing, extra virgin olive oil actively fights inflammation with its balanced fatty acid profile and powerful polyphenols. The source matters. The processing matters. And the effects on your body matter tremendously.

The science is clear: seed oils contribute to chronic inflammation and its associated diseases, while olive oil is one of the most anti-inflammatory foods you can consume. When you make the switch from seed oils to high-quality extra virgin olive oil, you're not just avoiding harm—you're actively supporting your body's health.

This isn't about perfection. It's about making better choices most of the time. Swap the seed oils in your pantry for extra virgin olive oil. Choose foods made without seed oils when possible. And make daily olive oil consumption a cornerstone of your healthy eating habits.

Ready to experience the anti-inflammatory benefits of real extra virgin olive oil? Choose Hoji - pure, polyphenol-rich olive oil designed for daily health. Unlike seed oils that undermine your wellness, Hoji delivers the powerful anti-inflammatory compounds your body needs to thrive. One daily serving gives you therapeutic levels of polyphenols, oleocanthal, and healthy fats that fight inflammation at the cellular level.

Your health deserves better than industrial seed oils. Make the switch to Hoji today.

Frequently Asked Questions

Is olive oil inflammatory like seed oils?

No, olive oil is anti-inflammatory, not inflammatory. Unlike seed oils that are high in omega-6 fatty acids and promote inflammation, extra virgin olive oil contains polyphenols and oleocanthal that actively reduce inflammation in the body.

Can I cook with olive oil or should I use seed oils for cooking?

You can absolutely cook with extra virgin olive oil at low to medium heat. Seed oils are not a better choice for cooking despite common myths. However, olive oil shines when used raw—drizzled on salads or taken by the spoonful—where all its beneficial compounds remain intact.

What's the healthiest oil to replace seed oils with?

Extra virgin olive oil is the best replacement for seed oils in most applications. It has the most research supporting its health benefits, contains powerful antioxidants, and has been consumed safely for thousands of years. Avocado oil is another good fruit oil option.

Are all seed oils bad?

Seed oils that are high in omega-6 fatty acids and processed with heat and chemicals (canola, soybean, corn, sunflower, safflower, grapeseed) should be minimized. Some seed oils like flaxseed oil are high in omega-3s and can be beneficial, but should not be heated.

How much olive oil should I consume daily?

Research suggests 1-2 tablespoons (15-30ml) of extra virgin olive oil daily provides significant health benefits. Mediterranean populations that experience the greatest health benefits typically consume 3-4 tablespoons per day as part of their traditional diet.