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As a clinical nutritionist who has reviewed over a thousand lab reports measuring omega-6 to omega-3 ratios and arachidonic acid (AA) levels, I’ve seen firsthand how modern diets influence inflammation at the cellular level. Few topics stir more controversy today than seed oils. Are they truly toxic, or is this another example of misinformation drowning out science? In this article, we break down the facts, including what omega-6 and omega-3 fatty acids are, why their ratio matters, how AA is involved in the inflammatory response, and how testing can reveal what your body actually needs.

Are Seed Oils Really the Enemy?

Seed oils, like those made from soybeans, corn, canola, sunflower, and safflower, have become dietary villains in some circles. Critics claim they’re inflammatory, stripped of nutrients, and loaded with industrial byproducts. Meanwhile, others defend them as heart-healthy unsaturated fats. Who’s right? The answer, as usual, lies in the details and context.

What Are Seed Oils?

Seed oils are extracted from the seeds of plants such as soybean, canola, corn, sunflower, and safflower. In contrast, oils like olive, avocado, coconut, and palm are derived from the fruit of the plant.

All oils are composed of a mixture of three main types of fats:

• • Saturated fats
  • Monounsaturated fats
  • Polyunsaturated fats, which include omega-6 and omega-3 fatty acids

Oils are generally categorized by the fat they contain the most:

• • Coconut oil and palm oil – High in saturated fats
  • Olive and avocado oils – Primarily monounsaturated fats
  • Soybean, corn, and sunflower oils – High in polyunsaturated omega-6 fats

When you see “vegetable oil” on a label, it typically refers to a refined seed oil, most often soybean oil, with a neutral flavor and long shelf life.

What Are Omega-6 and Omega-3 Fatty Acids?

Omega-6 and omega-3 fatty acids are both essential fats, meaning your body cannot produce them on its own; you must obtain them through your diet.

• • Omega-6 fatty acids (such as linoleic acid) are commonly found in seed oils and processed foods.
  • Omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are primarily found in fatty fish, flaxseeds, walnuts, and algae.

Both types of fats are crucial to your health:

✅ Omega-6s support immune function and cell growth
✅ Omega-3s help regulate inflammation, protect brain health, and support cardiovascular function

However, when omega-6 intake greatly exceeds omega-3 intake, as is common in modern Western diets, the body tends to produce more pro-inflammatory compounds. Maintaining a healthy omega-6 to omega-3 ratio (ideally 3:1 or lower) is essential for reducing inflammation and promoting long-term health (Simopoulos, 2016).

Do Seed Oils Harm Your Health?

Some large studies suggest that plant-based oils may support heart health when used in place of saturated fats like butter. For example, in a long-term cohort study that followed more than 220,000 people for up to 33 years, researchers found that replacing just two teaspoons of butter per day with plant-based oils was associated with a 17% lower risk of early death (Guasch-Ferré et al., 2020).

However, this was an observational study, not a randomized controlled trial (RCT). That means it can’t prove causation. People who chose plant oils may have also eaten fewer processed foods, exercised more, or engaged in other healthy behaviors. Observational studies like this are useful, but they don’t isolate the variable being studied.

Another issue is that these studies don’t measure what’s happening inside the body. Specifically, they don’t account for excess omega-6 intake, which can raise levels of arachidonic acid (AA), a major player in the body’s inflammatory response (Calder, 2020).

What is Arachidonic Acid (AA) and Why Does It Matter?

AA is an omega-6 fatty acid found in cell membranes. When triggered by stress, infection, or injury, AA is converted into eicosanoids, powerful signaling molecules that mediate inflammation and immunity.

While some inflammation is necessary for healing, too much AA, especially in the context of low omega-3 levels, can contribute to:

• • Heart disease
  • Insulin resistance
  • Autoimmune disorders
  • Chronic pain and neuroinflammation (Calder, 2020)

In modern diets high in refined seed oils and ultra-processed foods, AA levels can rise while omega-3 levels remain low, fueling persistent, low-grade inflammation.

Are Seed Oils Overprocessed or Toxic?

One common concern is that refining seed oils strips them of nutrients and introduces toxic chemicals like hexane. While hexane is used in some extraction methods, it is removed during processing and is present in trace amounts far below safety thresholds (EFSA, 2022).

More importantly, the refining process removes beneficial compounds like tocopherols (vitamin E), though some oils, like soybean oil, still retain or are enriched with these antioxidants to preserve shelf life (Decker, 2023).

The bigger concern isn’t the hexane; it’s the overconsumption of refined seed oils and lack of balance with omega-3s.

The Power of Testing: BalanceTest and BalanceOil+

Whether you view seed oils as helpful or harmful, the most reliable way to know how they’re affecting your health is to test. Given what we now understand about the omega-6 to omega-3 ratio and arachidonic acid (AA) levels, the truth isn’t in opinions; it’s in your bloodwork.

The BalanceTest is a third-party validated, at-home dried blood spot test that offers a measurable snapshot of your cellular health and inflammatory balance. It reveals your omega-6 to omega-3 ratio, AA levels, and other fatty acid biomarkers, all from a simple finger prick.

Independent lab data from over 800,000 tests show that most people have an omega-6 to omega-3 ratio exceeding 15:1, far from the optimal 3:1 or lower. Clinical research shows that daily supplementation with BalanceOil+, a scientifically formulated blend of omega-3s and polyphenols, can reduce this ratio to below 3:1 in just 120 days, while also lowering AA and improving membrane fluidity (Vessby et al., 2019; Zinzino Global Data, 2023).

Consistently, when individuals reduce their intake of refined seed oils and begin using BalanceOil+, their test results show notable improvements in AA levels and overall inflammatory balance.

What makes BalanceOil+ unique is its infusion of polyphenols from unripe olives, which not only protect the omega-3s from oxidation but also enhance their absorption and delivery into cell membranes, amplifying their anti-inflammatory effect.

The Bottom Line

Seed oils are not inherently toxic. But the way they are consumed in modern diets, highly refined, used in massive quantities, and unbalanced by omega-3s, creates an environment for inflammation.

Instead of demonizing an ingredient, the smarter approach is to:

✅ Eat fewer ultra-processed foods
✅ Use a mix of whole-food-based fats
✅ Supplement with balanced omega-3s and polyphenols
✅ Test and monitor your fatty acid ratios

Tools like the BalanceTest and BalanceOil+ empower you with data and solutions, not fear. If you would like to learn more about both the BalanceTest and BalanceOil+, email me at robert@dietfreelief.com, schedule a free consultation, or contact the person who shared this article with you.

 References

1. 1. Calder, P. C. (2020). Omega-6 fatty acids and inflammation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 157, 102033. https://doi.org/10.1016/j.plefa.2020.102033
   2. Decker, E. (2023). Personal communication cited in Nutrition Action Healthletter. University of Massachusetts Amherst.
   3. EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS). (2022). Scientific Opinion on hexane residues in food. EFSA Journal, 20(3), 7034. https://doi.org/10.2903/j.efsa.2022.7034
   4. Guasch-Ferré, M., et al. (2020). Consumption of plant-based oils and mortality in a large cohort study. Journal of the American College of Cardiology, 75(13), 1679–1691. https://doi.org/10.1016/j.jacc.2020.01.070
   5. Sacks, F. M., et al. (2017). Dietary fats and cardiovascular disease: A Presidential Advisory from the American Heart Association. Circulation, 136(3), e1–e23. https://doi.org/10.1161/CIR.0000000000000510
   6. Simopoulos, A. P. (2016). An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity and chronic disease. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128
   7. Vessby, B., et al. (2019). Effects of balanced omega-6/omega-3 supplementation on fatty acid profiles and inflammation markers. Nutrition & Metabolism, 16(1), 25. https://doi.org/10.1186/s12986-019-0343-2
   8. Zinzino BalanceTest Global Data. (2023). Analysis of over 800,000 dried blood spot tests from 45 countries. Independent validation by Vitas Analytical Services.

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

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