Growing a Healthier America

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Seed Oils

Seed oils are safe, nutritious and supported by science.

  • Seed oils, often called vegetable oils, come from the seeds of plants like soybeans, corn, sunflower and canola.

    Like all fats, seed oils are best consumed in moderation.

  • Seed oils are often used to:

    • Cook safely at high temperatures

    • Improve texture and flavor

    • Provide energy and essential nutrients

  • Omega-6, also known as linoleic acid, is the fatty acid found in many plant-based oils. It is an essential nutrient that the body can’t make on its own.

    Omega-6 fats are not harmful when consumed as part of a balanced diet. In fact, a growing body of research emphasizes the importance of consuming adequate amounts of both omega-6 and omega-3 fatty acids.

  • Seed oils:

    • Are higher in unsaturated fats

    • Include polyunsaturated fats that support heart health

    Animal fats like lard or tallow:

    • Are higher in saturated fat

    • Are recommended to be limited in the diet

    More from the American Heart Association

Ultra-Processed Foods

It’s easy to assume that processed foods are bad. Ultra-processed foods (UPFs) must be even worse, right? That shortcut leaves out important truths.

  • Food processing is essential to human nutrition and food security. Processing keeps food safe, reduces spoilage and ensures a stable, reliable supply. Almost everything we eat is processed in some way.

  • UPFs are defined as industrially created food products made with the addition of multiple ingredients and additives to enhance the taste, shelf life and/or convenience of the product.

  • While chips, cookies, candy and the like are considered UPFs, you might be surprised that many breads, yogurts, dairy products, fortified grain foods and infant formula are, too.*

    *According to the NOVA food classification system

  • While some studies suggest eating patterns high in UPFs are associated with increased incidence of chronic diseases such as obesity, heart disease and Type 2 diabetes, it cannot be concluded that UPFs cause these diseases.

  • We still don’t know whether processing is behind the associations between diet and chronic disease, or whether it’s the overall diet pattern. UPFs high in calories, sodium, saturated fats or added sugars should be limited, especially when managing weight or certain medical conditions — these components of concern, not the processing itself, are what matter most for health.

  • A healthy diet can include UPFs like whole-grain breads, fortified cereals, canned beans, flavored yogurts or foods with added fiber. Processing may improve the nutritional profile of foods by lowering sodium or sugar, adding whole grains or enhancing stability and safety.

  • Allergies or Sensitivities

    • Read the label to check for trigger ingredients

    Managing a Health Concern

    • Look closely at sodium, sugar and fat content

  • Instead of avoiding all UPFs, focus on choosing nutritious options, reading labels and shaping an eating pattern that works for your lifestyle.

Learn More with Food, Simplified

Blog
Are Seed Oils Healthy? A Nutrition Scientist’s Take 
Seed Oils
Are Seed Oils Healthy? A Nutrition Scientist’s Take 
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Headlines and social media posts often question how seed oils are made, whether they contain harmful compounds and if they belong in a healthy diet at all. As a nutrition scientist, I think it’s important to move beyond the noise and look carefully at what the science tells us. 

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Rethinking Processed Foods: What the Science Really Says
Ultra Processed
Rethinking Processed Foods: What the Science Really Says
Ultra Processed

Processed foods are often portrayed as something to avoid, but that black-and-white thinking doesn’t reflect the full picture. Processing food is not inherently good or bad – it’s a tool. And like any tool, its impact depends on how it’s used.

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Ultra Processed
What Are Ultra-Processed Foods and Should You Avoid Them?
Ultra Processed
What Are Ultra-Processed Foods and Should You Avoid Them?
Ultra Processed

Choosing what to eat shouldn’t feel like a full-time job. Yet many people tell me they feel overwhelmed by labels, headlines and opinions – especially when they hear terms like “processed” or “ultra-processed.” It’s easy to assume that processed foods are automatically bad, however many foods are processed in some way and can play a positive role in a healthy diet.

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Ultra Processed