Ep 58 - Seed Oils vs. Saturated Fats: What Science Really Says About Heart Health, Omega Ratios & Ultra-Processed Foods

Are seed oils actually harmful, or is the internet just shouting louder than the science? In this myth-busting episode, Michelle and Kevin go deep into the evidence behind seed oils, saturated fats, omega-6 to omega-3 ratios, and the real health risks hiding in ultra-processed foods.

Michelle breaks down how different oils (canola, soybean, olive, corn) vary in fatty acid composition, why polyunsaturated fats consistently lower LDL cholesterol, and how studies often misinterpret outdated data from the 1960s that involved trans-fat-laden margarine. They also explore why anti–seed oil arguments often confuse mechanism with real-world outcomes, and how lifestyle patterns, not canola oil, drive chronic inflammation.

You’ll learn:

• Why seed oils aren’t the inflammatory villains social media claims
• How polyunsaturated fats actually reduce cardiovascular disease risk
• The truth about omega-6 vs omega-3 ratios (and what really matters)
• Why ultra-processed foods (not the oils inside them) are the real issue
• How to include healthy fats without overdoing calorie-dense oils
• Whole-food sources of omega-3s that support a balanced diet

Plus: Michelle reveals updated research, a massive umbrella review on vegetable oils, and a surprising update on Paul Saladino’s carnivore diet health crash.

If you haven’t already, listen to Episode 10 for a full primer on dietary fats and oils.

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This episode is a companion to Episode 10 with important clarification and with some updated information, particularly in context regarding omega-6 fatty acids.

Additional resources:

• https://hsph.harvard.edu/news/scientists-debunk-seed-oil-health-risks/
• https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2024.3799?utm_source=openevidence&utm_medium=referral
• https://www.nejm.org/doi/full/10.1056/NEJMoa1800389?utm_source=openevidence
• https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2025.0205?utm_source=openevidence&utm_medium=referral
• Umbrella Review: https://pubmed.ncbi.nlm.nih.gov/39053603
• https://jamanetwork.com/journals/jama/fullarticle/2773120?utm_source=openevidence&utm_medium=referral
• https://hsph.harvard.edu/news/are-seed-oils-healthful-or-harmful/
• https://www.plantbaseddata.org/ (under 'Omega 6' topic folder)