At the start of the 20th century, vegetable oils were virtually nonexistent in the American diet. Today, the average American consumes more than three tablespoons every single day (1). Few dietary shifts in history have been this dramatic.
Some researchers argue that this rise in vegetable oil consumption is a key driver of heart disease and other chronic health problems that plague our society. But what are vegetable oils, and why are they so controversial?
In this article, we’ll break down what counts as a vegetable oil, the risks they pose, and whether they deserve a place in your diet.
A Brief History of Vegetable Oils
For most of history, humans relied on animal fats like tallow, butter, and lard, along with a few fruit oils like olive oil. However, new chemical extraction methods in the Industrial Revolution allowed for the relatively cheap mass production of vegetable oils.
Originally used as machine lubricants and lamp oil, vegetable oils were later hydrogenated to mimic the texture of lard and marketed as “heart-healthy” alternatives to animal fats.
By the late 20th century, vegetable oils comprised 85% of all added fat in the American diet and have now become nearly unavoidable in packaged foods and restaurants (2).
What are Vegetable Oils?
Vegetable oils, also called “seed oils,” are industrial fats extracted from seeds and grains using high heat, pressure, and chemical solvents.
Here are the most common vegetable oils, listed alphabetically:
- Almond oil
- Canola (rapeseed) oil
- Corn oil
- Cottonseed oil
- Flaxseed oil
- Grapeseed oil
- Hempseed oil
- Palm oil
- Peanut oil
- Rice bran oil
- Safflower oil
- Sesame seed oil
- Soybean oil
- Sunflower oil
- Walnut oil
- Wheat germ oil
Why Vegetable Oils May Be Harmful
Concerns continue to grow around the health risks associated with vegetable oils. These oils can contain industrial toxins like PCBs (a group of human-made chemicals), which have been linked to thyroid and reproductive issues (3, 4).
Another key issue is their heavy concentration of omega-6 fatty acids, which can throw off the body’s crucial omega-6 to omega-3 balance (5). Most Americans now consume 14–25x more omega-6 than omega-3, mainly from vegetable oils, potentially creating a pro-inflammatory state connected to heart disease and chronic illness (6, 7).
Oxidation & Vegetable Oils
The most significant danger of vegetable oils is their high linoleic acid content, an omega-6 polyunsaturated fat (PUFA). The body only requires a small amount of linoleic acid (under 1–2% of total calories), yet many vegetable oils contain as much as 70% linoleic acid, delivering far more than the body’s requirements in just a teaspoon (8).
Excess linoleic acid is stored in your fat tissue, cell membranes, and mitochondria. Its weak double bonds are easily attacked by free radicals (reactive molecules in your body). Heat, oxygen, and stress cause linoleic acid to oxidize into toxic fragments, such as OXLAMs (oxidized linoleic acid metabolites) (9).
What those fragments can do in the body:
- Trigger inflammation: They can activate inflammatory pathways like NF-κB and COX enzymes (10).
- Damage mitochondria: They can disrupt cardiolipin, the lipid found in the inner membrane of the mitochondria. This weakens your cells’ ability to make ATP (energy) and increases oxidative stress (11).
- Weaken cell membranes & DNA: They make cell membranes leaky and fragile, disrupting the cell’s ability to keep toxins out and hold onto essential nutrients. They also promote DNA mutations, and form toxic ALE’s (advanced lipoxidation end products) linked to cancer and neurodegeneration (12).
- Drive chronic diseases: OXLAMs accumulate in tissues and can (13):
- Promote arterial plaque
- Impair brain metabolism
- Trigger liver damage
- Disrupt insulin signaling
In short, oxidized linoleic acid can lead to toxic fragments in the body, which are elevated in individuals with heart disease, Alzheimer’s, NAFLD, diabetes, and other chronic conditions (14).
Healthy Alternatives to Vegetable Oils
Instead of unstable vegetable oils, choose animal fats. These stable fats contain only 1-3% linoleic acid, making them ideal for long-term health (15).
Tallow
Tallow is rendered beef fat rich in saturated and monounsaturated fats. It is highly resistant to heat and oxidation, perfect for high-heat cooking. Tallow provides stearic acid, a unique saturated fat that supports mitochondrial function and energy production (16). Check out our Firestarter to get more stearic acid in your diet.
Butter
Butter, especially from grass-fed cows, is a nutrient-dense fat packed with vitamins A, D, E, and K2. Butter also contains caproic, capric, and lauric saturated fatty acids that support metabolism and immune health (17).
Ghee
Ghee is clarified butter that’s been simmered and strained to remove water, lactose, and casein, making it a great option for those sensitive to dairy. Ghee contains fat-soluble vitamins and butyrate, a short-chain fatty acid that supports gut health and inflammation balance (18).
What About Olive, Avocado, and Coconut Oils?
Olive oil is a fruit oil. While less harmful than vegetable oils, olive oil is a fruit oil that still contains PUFAs (3.5–21% linoleic acid) and is often tainted with vegetable oils (19). If you use it, choose cold-pressed, extra virgin, and bottled in dark glass.
Avocado oil also comes from fruit, not seeds. While its LA content (~14%) is lower than seed oils, it’s still less stable than animal fats (20).
Coconut oil is derived from coconut meat (a fruit) and contains just 1.9% LA (21). Rich in stable, saturated fats (especially MCTs), it supports metabolism and is an excellent cooking fat (22). Choose organic, raw, unrefined varieties, which are minimally processed and retain more nutrients.
How to Cut Out Vegetable Oils
Removing vegetable oils starts with simple swaps and smart habits. Here are four effective ways to eliminate them from your daily routine:
- Replace the cooking oils with butter, tallow, or ghee next to your stove.
- Read labels carefully, as most packaged foods contain vegetable oils.
- Make meals at home from whole ingredients.
- Ask restaurants to cook in butter instead of oil.
Lifestyle Tips for Radical Health
Cutting out vegetable oils is a powerful first step, but true health goes beyond what you eliminate. Nurturing your body, managing stress, and supporting your environment are crucial to building real resilience and reducing your risk of chronic illness.
Here are five foundational practices to take your health to the next level:
- Go Animal-Based: Support your mitochondria and optimize antioxidant defenses by eating an animal-based diet, which includes selenium and zinc from oysters, magnesium and vitamin C from fruit, glycine from connective tissue, cysteine from eggs, and calcium from dairy (23, 24)
- Eat Liver: Liver contains many B vitamins, such as B2, B5, B6, and B12, as well as copper, which support energy production and your body’s natural detoxification pathways. Aim for 0.5-1 ounce of fresh liver daily or from a desiccated organ supplement like Pure American Liver.
- Manage Stress & Sleep: Poor sleep and stress can increase the production of free radicals (25). Aim for 7+ hours of quality sleep each night, and incorporate daily stress management practices.
- Reduce Environmental Toxins: Many pollutants (PFAs, heavy metals, microplastics, pesticides, etc.) can increase oxidative stress and promote PUFA oxidation (26). Minimize plastic use, use non-toxic personal and cleaning products, shop organic, and wash your produce.
- Exercise Regularly: Moderate, consistent movement without overtraining supports circulation and mitochondrial efficiency (27). Aim for 8k+ steps daily and resistance training twice a week.
Vegetable Oils & Your Health
What are vegetable oils? Vegetable oils are highly processed industrial oils from seeds and grains like soybeans, corn, and canola. They’re high in linoleic acid, which easily oxidizes into toxic compounds that can drive inflammation, mitochondrial dysfunction, and chronic disease.
Avoiding vegetable oils is one of the most powerful moves you can make today for radical health. Replace them with nourishing animal-based fats like grass-fed butter, ghee, and tallow, which our ancestors thrived on for generations.
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