In recent years, edible oils have become a hot topic of nutritional debate. Terms like “seed oils,” “omega-6 fatty acids,” “inflammation,” and “chronic disease” are frequently bandied about in wellness blogs, social-media posts and headlines. But what does the science actually say in 2025? This article examines the evidence, compares popular cooking oils such as avocado oil vs canola oil, discusses best oils for frying, and offers practical guidance on what to use – and what to avoid.
What are “seed oils” and why the controversy?
“Seed oils” is a term often used to refer to oils extracted from the seeds of plants (for example soybean oil, corn oil, sunflower oil, canola/rapeseed oil). These oils tend to be high in polyunsaturated fatty acids (PUFAs), especially omega-6 fats such as linoleic acid (LA). Critics claim that excessive omega-6 intake drives chronic inflammation and therefore the risk of chronic diseases (heart disease, diabetes, fatty-liver, etc.). On the other hand, many nutrition scientists argue that the controversy has been exaggerated and that seed oils can be a healthy part of the diet.
For example, a recent large study of nearly 1,900 participants found that higher blood levels of linoleic acid (from seed oils) were associated with lower markers of inflammation and better cardiometabolic health directly challenging the narrative that seed oils are inherently harmful. Another review of 11 studies found that seed oils (like canola, flaxseed, sesame) may improve lipid profiles and glycemic control.
Thus the key takeaway: seed oils are not automatically “bad”. Instead, context amounts consumed, what they replace in the diet, the overall dietary pattern matters a great deal.
Read more: Best Oils for Frying & Health in 2025. Visit here!
Omega-6 vs Omega-3 What’s the deal?
Omega-3 and omega-6 are both essential fatty acids (our body cannot make them). Historically, nutrition discussions have stressed the importance of balancing them often recommending a low omega-6 : omega-3 ratio (e.g., ~4:1 or less). Some argue that in the modern Western diet that ratio is far higher (10:1 or more), which could promote inflammation.
However, recent expert commentary clarifies that omega-6 fatty acids per se are not pro-inflammatory in humans in the way often portrayed. According to a Stanford nutrition expert: “This idea is not backed up by science.” The newly reported human biomarker-studies support this view.
In short: Instead of demonizing seed-oil derived omega-6, it is more useful to ensure adequate omega-3 intake (from fatty fish, flax, chia) and overall healthy dietary patterns.
Avocado Oil vs Canola Oil – which is “better”?
Let’s compare two popular oils: Avocado oil and Canola oil.
Avocado oil
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Extracted from the pulp of the avocado fruit; rich in monounsaturated fat (especially oleic acid).
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Smoke point is very high (around 520°F / 271°C) which makes it well-suited for high-heat cooking/frying.
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Additional benefits: vitamin E, carotenoids, favorable heart-health fat profile.
Canola oil
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A seed-derived oil (rapeseed) with a relatively balanced fatty-acid profile (monounsaturated and polyunsaturated including some omega-3) and very low saturated fat.
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Smoke point is lower than avocado oil (around 400°F / 204°C) – still good for many cooking methods but not as high as avocado.
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More affordable and more widely used in cooking and baking.
Which to choose? If you’re doing high-heat frying or searing and want a stable oil with rich flavor, avocado oil is the premium choice. If you’re looking for a neutral-flavour everyday oil with a solid fat profile and moderate heat use, canola oil is very reasonable. Both have health merits when used properly in the context of an overall healthy diet.
Best cooking oils for frying & health in 2025
When selecting oils for frying (especially high-heat or deep-frying) we need to look at: smoke point, fatty-acid stability under heat, presence of antioxidants, and how often the oil is reused.
According to expert sources:
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Avocado oil is among the top choices for frying because of its high smoke point, high monounsaturated fat content, and stability.
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Olive oil (extra-virgin) also remains a solid choice for many cooking situations and is backed by a very strong evidence base for overall health.
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Oils high in polyunsaturated fats (PUFAs) such as generic corn, sunflower, soybean oils may be less stable under repeated high-heat frying, and thus less optimal for that purpose.
However – and this is key – the way the oil is used matters as much as the type. Re-using oil many times at high heat, or frying ultra-processed foods in large quantities, introduces harmful oxidation products no matter which oil is used.
Dangers, myths & what to avoid (and why)
Myths
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The myth that “all seed oils are inflammatory and cause chronic disease” is not supported by robust human evidence. As noted above, higher linoleic acid (a seed-oil omega-6) was associated with lower inflammation in a recent large study.
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The idea that seed oils are “toxic” or “unnatural” tends to come from influencer-driven wellness circles rather than strong scientific consensus.
Potential risks / caveats
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While seed oils themselves may not be the villain, heavy consumption of ultra-processed foods that contain seed oils is associated with poor health outcomes. The problem may be the food matrix and processing, rather than the oil itself.
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Repeatedly heating oils to very high temperatures (especially past their smoke point) can degrade them and produce harmful compounds (free radicals, trans-like fats) regardless of the oil type.
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Omega-6 : omega-3 imbalance (if omega-3 intake is low) remains a theoretical concern — though its practical impact appears less dramatic than once feared. Still, ensuring adequate omega-3 intake is wise.
Worst seed oils to avoid?
It’s less about “bad oils” per se and more about context of use. That said, as a general rule:
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Avoid oils labelled simply as “vegetable oil” or “vegetable shortening” without clarity: these often include blends of high-PUFA seed oils that may oxidize quickly under high heat.
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Be cautious about re-using frying oils many times, especially when deep-frying at high temps in commercial or fast-food settings.
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Focus less on eliminating seed oils altogether and more on reducing fried/processed-food consumption, improving omega-3 intake, and choosing oils suited for the cooking method.
The takeaway: What is the healthiest oil to cook with
In 2025 the evidence suggests that rather than picking one “super-oil” and vilifying others, the smartest approach is a pattern of sensible choices:
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Use oils with good stability and appropriate smoke points for your cooking method. For high-heat frying, avocado oil is hard to beat; for everyday use, canola or olive oil are solid.
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Replace saturated-fat heavy oils (butter, lard, palm oil) with unsaturated-fat-rich oils. Evidence supports that replacing saturated fat with unsaturated (mono or poly) reduces cardiovascular risk.
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Don’t obsess over seed oils as the “enemy.” Use them thoughtfully, in context of whole-foods diet. Recent studies show seed oils need not drive inflammation.
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Focus on minimizing repeats of deep-frying/ultra-processed foods, avoid overheating oils, ensure good ventilation in cooking, and store oils properly (cool, dark place) to avoid rancidity.
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Boost your omega-3 intake (fatty fish, flax, chia) so the dietary ratio is balanced — even if seed oils are in the mix.
Final thoughts
In the ongoing debate about whether seed oils are “bad” for you, the simplistic answer is no — but the nuanced answer is yes, they can be misused. At ravoke, we align with the latest 2025 nutritional science showing that seed oils such as canola, soybean, and corn oil, when consumed in moderation and within a balanced diet, do not inherently cause inflammation or chronic disease. In fact, emerging biomarkers suggest potential benefits when these oils are used correctly. The key lies in choosing the right oil for the right purpose — considering factors like smoke point, fatty acid profile, and oxidative stability — to support both metabolic health and mindful nutrition.
When comparing avocado oil vs canola oil: avocado offers premium high-heat stability and monounsaturated-rich profile; canola offers great value, decent heat tolerance, and a balanced omega-6/omega-3 profile. Both can be part of a modern healthy-cooking pantry. The “healthiest oil” is less about one perfect bottle and more about how oils are used, stored, paired with nutritious whole-foods, and how they fit into your overall pattern of eating.
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