Exactly WTF Are Seed Oils?

I’m a chef, not a scientist. But as someone navigating type 2 diabetes while trying to eat well and live well, I spend a lot of time reading, researching, and questioning everything I thought I knew about food.

What I’ve found is that not all fats are created equal—some are fantastic for blood sugar control and metabolic health, while others quietly work against you.

Seed oils? As a chef, I find it difficult to identify every place seed oils can be hiding, I can only imagine how less food-confident diabetics can feel.

I’m still learning, and I’ll always be learning. But here’s what I know as of today: Seed oils are everywhere, they’re marketed as “healthy,” and they can mess with your metabolism in ways you probably didn’t expect. Let’s break it all down—the science, where they’re hiding, how to avoid them, and what to eat instead.

What Are Seed Oils?

Nut oils are exactly what they sound like—oils extracted from seeds and nuts such as:

• Almond

• Walnut

• Cashew

• Hazelnut

• Macadamia

These oils are extracted through cold pressing or chemical solvent extraction (a process that often involves hexane, an industrial chemical that helps squeeze every last drop of oil from the nut—sounds appetizing, right?). While they’re often praised for their flavor and supposed health benefits, they come with one major metabolic downside: omega-6 overload.

Why Omega-6 Fatty Acids Are a Problem

Omega-6 fatty acids are polyunsaturated fats (PUFAs) found in nuts, seeds, and most industrial vegetable oils. Your body needs a small amount of omega-6s for essential functions, like brain health and immune response. But the key word here is small—the problem is, modern diets drown us in omega-6s without enough omega-3s to balance them out.

For thousands of years, humans maintained a healthy omega-6 to omega-3 ratio, somewhere around 1:1 or 2:1. Thanks to modern food processing, most people today are sitting at 20:1 or worse, which leads to:

• Chronic inflammation – Omega-6s are pro-inflammatory, and excess amounts promote long-term inflammation in the body, contributing to diabetes, heart disease, and autoimmune disorders.

• Insulin resistance – Too many omega-6s can make your cells less responsive to insulin, making it harder to regulate blood sugar, even on a low-carb diet.

• Oxidative stress & cell damage – Omega-6 oils oxidize easily, meaning they go rancid quickly and create free radicals that damage cells. This accelerates aging and increases disease risk.

The result? Even if you’re doing everything else right—eating low-carb, managing your blood sugar, fasting—excess omega-6s could still be working against you.

Other Places Omega-6s Hide (Beyond Seed Oils)

Seed oils are just one of many sources of omega-6s. If you’re serious about cutting down inflammation, watch out for these common offenders:

Industrial Seed Oils

The worst culprits for omega-6 overload are vegetable oils like:

• Soybean oil

• Corn oil

• Canola oil

• Sunflower oil

• Safflower oil

• Grapeseed oil

These oils are in everything—from salad dressings to fried foods to so-called “heart-healthy” margarines.

Processed Snack Foods

Think you’re making a better choice by grabbing keto chips or seed-based granola bars? Not so fast. Many of these products swap carbs for nut and seed oils, meaning you’re just trading one metabolic problem for another.

Restaurant & Fast Food Cooking Oils

Unless you’re explicitly asking what oil is used in your food, assume it’s cheap vegetable oil—especially if it’s fried. Restaurants don’t use butter or tallow anymore, because vegetable oils are dirt cheap.

Store-Bought Mayonnaise & Sauces

Even “olive oil” mayo usually contains canola or soybean oil as a base. If you want a real alternative, make your own mayo with avocado oil or use butter-based sauces instead.

Are All Nuts & Seeds Bad for Keto or Carnivore?

Not necessarily. Nuts as whole foods are different from nut oils, but they still come with some concerns, especially depending on how strict you are with keto or carnivore.

Nuts and Omega-6 Content

Some nuts are worse than others when it comes to omega-6 content.

Here's how they rank:

High Omega-6 Nuts (Avoid or Limit)

• Walnuts

• Almonds

• Cashews

• Pine nuts

• Peanuts (technically a legume, but still loaded with omega-6s and mold toxins)

Lower Omega-6 Nuts (Better Choices)

• Macadamia nuts (best ratio of omega-3 to omega-6)

• Pecans

• Hazelnuts

Nuts & Antinutrients

Many nuts contain phytic acid and lectins, which can interfere with nutrient absorption and cause digestive distress—especially for people prone to inflammation or autoimmune issues.

On carnivore? Nuts are a no-go—they’re plant-based and can irritate the gut, especially if eaten in large amounts. On keto? They’re okay in moderation, but stick to macadamias and pecans instead of drowning yourself in almonds.

How to Avoid Seed Oils & Omega-6 Overload Like a Pro

Getting rid of nut oils and excess omega-6 fats isn’t just about avoiding a few bottles of almond oil—it requires a total shift in how you source, cook, and choose foods. Here’s how to keep them off your plate for good.

Cook at Home & Control Your Ingredients

When you cook at home, you know exactly what’s going into your food. This is the easiest way to avoid nut oils, industrial seed oils, and hidden omega-6 landmines.

• Use whole, unprocessed fats (listed below) instead of commercial cooking oils.

• Skip store-bought salad dressings, sauces, and condiments—they almost always contain hidden oils.

• Roast, fry, and sauté your own food instead of trusting pre-packaged "healthy" options.

Stick to Whole, Unprocessed Fats

The best fats for keto, carnivore, and blood sugar control are saturated and monounsaturated fats that don’t oxidize easily and keep inflammation low.

• Butter (preferably grass-fed for more nutrients)

• Tallow (rendered beef fat, ideal for frying and cooking)

• Lard (from pasture-raised pigs, NOT hydrogenated supermarket lard)

• Ghee (clarified butter, better for those with dairy sensitivities)

• Coconut oil (high in stable saturated fat, perfect for cooking)

• Avocado oil (high in monounsaturated fat, great for cold uses and high-heat cooking)

• High-quality extra virgin olive oil (only if it’s real—see next section on labels!)

Make Your Own Condiments & Dressings

Store-bought sauces and dressings are full of cheap vegetable oils, seed oils, and preservatives. If you make your own, you can keep it clean, fresh, and free of garbage ingredients.

Instead of…

• Store-bought mayo → Make your own with avocado oil

• Bottled salad dressing → Use olive oil, vinegar, mustard, and spices

• Packaged keto sauces → Make fresh dips with sour cream, butter, and animal fats

Watch Out at Restaurants

Unless you’re dining at a high-end steakhouse that cooks in butter or beef tallow, assume the kitchen is using industrial seed oils.

• Ask what oil is used for cooking. If they say vegetable oil, canola, or a blend, request butter or olive oil instead.

• Avoid fried foods—most places use seed oils in their fryers.

• Stick to grilled meats, plain veggies, and simple proteins with butter or olive oil on the side.

How to Read Labels & Spot Seed Oils

Most nut and seed oils don’t scream their presence on ingredient lists. They hide under vague names, blend with other oils, and sneak into packaged foods where you’d least expect them. Here’s how to spot the bad guys before they end up on your plate.

Look for the Red Flags on Labels

If you see any of the following terms, there’s a good chance nut or seed oils are lurking inside:

• "Vegetable oil blend" (this can mean anything, including walnut or almond oil)

• "Natural oil mix" (sounds nice, but it’s a marketing trap)

• "Healthy omega-6 fats" (translation: inflammation bombs)

• "Cold-pressed nut oil" (sounds fancy, but it’s still an omega-6 overload)

• "Heart-healthy oil" (often means canola, soybean, or sunflower oil)

Beware of "Healthy" Keto & Paleo Snacks

Many keto, paleo, and "clean eating" brands use nut oils to replace grains and sugars. Even if the packaging says “low-carb” or “all-natural,” check the ingredients.

Common offenders include:

• Nut-based protein bars (most contain almond or cashew oil)

• Keto granola and trail mix (loaded with omega-6 heavy nuts and nut oils)

• Nut butters (even the "clean" ones are high in omega-6s)

• Dairy-free creamers and nut milks (many use nut oils for texture)

Olive Oil: Real vs. Fake

Many bottles of olive oil are fake or diluted with seed oils. To make sure you’re getting the real deal, look for:

• "Single-origin" or "estate-grown" (not a mix from multiple countries)

• Dark glass bottles (clear plastic means it's likely oxidized)

• Harvest date on the bottle (fresher = better)

• Certified by the California Olive Oil Council (COOC) or equivalent

Ditch Seed Oils, Save Your Life

Avoiding seed and nut oils and omega-6 overload takes effort. They’re sneaky, they’re in everything, and they’re marketed as “healthy.” But if you’re serious about keto, carnivore, and blood sugar control, cutting them out is one of the biggest upgrades you can make to your diet.

Less inflammation. Better insulin sensitivity. More stable energy.

And best of all, you get to eat real, nourishing fats that your body actually knows what to do with.

So read those labels, clean up your kitchen, and stop letting nut oils and omega-6 fats mess with your health.

Your metabolism will thank you.