Seed Oils: Should They Be in Your Diet? An Ayurvedic and Modern Health Debate

Cooking Oils

Seed oils are a hot topic in the world of nutrition. While some experts praise their versatility and omega-6 content, others caution against their use, linking them to inflammation and chronic disease. So, what’s the truth? Should you include seed oils in your diet — or eliminate them entirely?

To find clarity, we’ll examine modern research, health claims, and contrast them with centuries of Ayurvedic wisdom, especially the revered use of sesame seed oil and mustard seed oil.

What Are Seed Oils?

Seed oils are extracted from seeds — including canola, soybean, sunflower, grapeseed, cottonseed, safflower, sesame, and mustard. Industrial seed oils (like soybean or canola) have sparked controversy due to their high omega-6 fatty acid content, potential oxidative instability, and the chemical processes used in extraction.

However, not all seed oils are created equal.

Modern Concerns About Seed Oils

❌ 1. High in Omega-6 Fatty Acids

While omega-6s are essential, the modern diet tends to be heavily skewed toward them — especially from processed seed oils — leading to an imbalanced omega-6 to omega-3 ratio. This imbalance is believed to contribute to systemic inflammation, which is associated with heart disease, diabetes, and autoimmune conditions.

❌ 2. Industrial Processing

Many common seed oils undergo chemical extraction using hexane, bleaching, and deodorizing. This process can damage fragile fats, leading to oxidized lipids that may harm cellular health and increase inflammation.

❌ 3. Association with Processed Foods

Seed oils are a staple in ultra-processed foods—like chips, crackers, frozen meals, and fast food. The issue may be less about the oils themselves and more about their ubiquity in low-quality, nutrient-poor diets.

The Case For Including Seed Oils

✅ 1. Source of Essential Fatty Acids

Seed oils do provide essential fatty acids, particularly linoleic acid (omega-6), which our bodies cannot make. In moderation, these oils can support skin, brain, and hormonal health.

✅ 2. Plant-Based and Cholesterol-Free

For those following a plant-based or vegan diet, seed oils offer a cholesterol-free source of fats, useful in cooking and salad dressings.

✅ 3. Evidence from Traditional Use: Ayurveda’s View

This is where things get interesting — and nuanced.

Ayurveda’s Wisdom: The Time-Tested Use of Sesame & Mustard Oils

Ayurveda, the 5,000-year-old Indian system of medicine, has long valued certain seed oils not just for internal use, but also topical therapies like Abhyanga (self-massage).

🟡 Sesame Oil

• Deeply nourishing, warming, and grounding.

• Considered tridoshic when processed properly — meaning it balances all three doshas (Vata, Pitta, and Kapha).

• Used for oil pulling, cooking, and massage.

• Rich in vitamin E, lignans, and antioxidants.

• Cold-pressed sesame oil is ideal — unrefined and traditionally extracted.

🟡 Mustard Oil

• Pungent and heating, best suited for Kapha and Vata constitutions.

• Stimulates circulation, digestion, and helps clear stagnation.

• Used in moderation, especially in colder months.

• Contains allyl isothiocyanate, a compound that provides antimicrobial benefits.

Ayurveda never recommended refined or highly processed oils. Instead, oils were cold-pressed, unrefined, and often used in moderation and seasonally.

Reconciling the Debate: Should You Avoid All Seed Oils?

🟢 What to Avoid:

• Industrially processed seed oils (e.g., canola, soybean, cottonseed) that are refined and used in junk food.

• Excessive daily consumption — especially from processed snacks or deep-fried foods.

🟢 What to Consider Keeping:

• Traditional, cold-pressed oils like sesame and mustard, especially if they align with your constitution and climate.

• Oils used mindfully in home-cooked meals or therapeutic practices.

• Organic and non-GMO options, free from chemical extraction.

Final Thoughts: Balance and Tradition Matter

While modern nutrition often swings between extremes, Ayurveda encourages balance, seasonal awareness, and individualized nutrition. Instead of demonizing all seed oils, it's wiser to:

• Prioritize traditional oils like sesame and mustard.

• Avoid refined, industrial oils.

• Focus on whole foods, fresh ingredients, and cooking methods that respect the body's natural rhythms.

If you’re following a holistic lifestyle or integrating Ayurvedic principles, sesame and mustard oil — in their pure, cold-pressed forms — can still be valuable allies in your health journey.

FAQ: Common Questions About Seed Oils

Q: Are all seed oils inflammatory? A: Not necessarily. Refined, oxidized oils consumed in excess may promote inflammation, but traditionally extracted oils like sesame may offer anti-inflammatory benefits.

Q: Can I cook with sesame or mustard oil? A: Yes. Both have a relatively high smoke point and are stable when used correctly. Toasted sesame oil is best for flavor; cold-pressed for light sautéing.

Q: Are there better alternatives? A: Depending on your needs, oils like extra virgin olive oil, cold-pressed coconut oil, and ghee (for non-vegans) can be excellent alternatives.

Conclusion: Seed Oils — Yes or No?

Instead of a blanket "yes" or "no," the real answer lies in quality, tradition, and moderation. Let ancient wisdom and modern research inform your choices. When in doubt, choose wholesome, minimally processed fats that support your unique body and lifestyle.