Are seed oils actually bad for you? Here’s why the anti-UPF trend may have got it wrong

From veganfoodandliving.com

Seed oils have come under fire, particularly on social media, with claims that they’re ‘toxic’ and increase inflammation in our bodies. But does the evidence support these statements?

If you have spent any time on health blogs or social media recently, you have likely seen seed oils branded as public enemy number one. But are these ubiquitous plant fats truly ruining our health, or is it just marketing hype?

One of the main arguments against seed oils is that their omega-6 fatty acids make them ‘pro-inflammatory’, allegedly increasing the risk of chronic conditions like cardiovascular disease, type 2 diabetes and cancer.

It has been found that the omega-6 fatty acid, linoleic acid, converts to arachidonic acid in our bodies to help regulate inflammation, pain and blood clotting. However, this is just one of its many roles, and the conversion rate is only around 0.3 per cent. Our bodies also need some inflammatory molecules in order to respond appropriately to infections and injury.

There is currently no evidence to support the claim that higher intakes of linoleic acid lead to higher levels of inflammation. In fact, studies show that people with higher omega-6 intake have lower levels of inflammation and are less likely to develop cardiovascular disease or type 2 diabetes.

Many people who take a stance against seed oils argue that we should be consuming animal fats such as butter instead, but evidence consistently shows that eating animal fats, which are high in saturated fatty acids, can increase cholesterol levels and cardiovascular disease risk.

To understand why plant-based alternatives are facing such heavy scrutiny, it helps to look at exactly what these oils are made of and how they function in our bodies.

Seed oils can be found under many names, including sunflower oil or vegetable oil. Photo © valya82/Adobe Stock

What are seed oils?

Seed oils are composed of fats extracted from the seed portion of plants, such as sunflower, rapeseed, sesame, peanut and corn. As well as being bottled for sale, they are used as ingredients in a range of other food products.

Seed oils contain a variety of unsaturated fatty acids, including essential omega-3 and omega-6 fatty acids, alpha-linolenic acid (ALA) and linoleic acid.

Are seed oils toxic?

The word ‘toxic’ has become a health buzzword, and seed oils are one of the latest targets. One concern raised is the use of hexane for heat extraction of the oil. In reality, hexane is removed after the extraction process. While trace amounts may remain in the final product, these are present in very low levels and nowhere near the quantities that have been shown to cause toxic effects.

Another argument is that heating seed oils can produce other toxins, such as acrylamide. While this is technically possible, this only happens when oils are heated to temperatures above their smoke point for a prolonged period. As seed oils have smoke points above 250°C, it is not possible to achieve this when cooking at home.

Despite this, if you are still concerned, you can opt for cold-pressed oils which don’t use heat or hexane during production.

Are they UPF?

Seed oils have also received criticism for being processed. However, they are not classified as ultra-processed foods and sit in NOVA Group 2, also known as ‘processed culinary ingredients’ alongside foods such as sugar, salt, vinegar and other oils.

Either way, the level of processing a food undergoes is not reliably linked to its healthfulness, with the nutrient profile (fibre, saturated fat, sugar and salt content) considered more important.

What about Omega-3?

Omega-6 and omega-3 fatty acids are considered essential fatty acids because our bodies cannot produce them, and they are both important for our health. Whilst omega-3s have a stronger anti-inflammatory effect, omega-6s are still anti-inflammatory and play a positive role in metabolic health.

Concerns have been raised that the increased amount of omega-6 fatty acids in our modern diets could be cancelling out the protective effect of the omega-3 fatty acids we eat. While these fatty acids are similar in structure, which means they compete to bind to receptors in our bodies, the answer to this problem is not to avoid omega-6s but instead to focus on eating more omega-3-rich foods.

Seed oils often contain a mixture of both fatty acids; for example, flaxseed oil, which is a valuable source of omega-3, so seed oils can be a good way to increase your omega-3 intake as a vegan.

So, should you avoid seed oils?

The debate surrounding seed oils is an example of how an intense focus on individual nutrients is not always a helpful way to think about a balanced diet and can lack nuance. Working on incorporating a wide range of health-promoting foods in your diet is more beneficial and less confusing.

Seed oils contain a variety of beneficial unsaturated and essential fatty acids that can help to reduce the risk of developing metabolic diseases. Adding fats to our meals also helps with the absorption of vitamins A, D, E and K, so consider incorporating them in a salad dressing or use them for cooking up a tasty stir fry.

Find a healthy use for seed oils with these nourishing plant-based recipes

https://www.veganfoodandliving.com/vegan-diet/what-are-seed-oils/

Factors driving people away from veganism

From msn.com/en-us

Nutritional challenges such as vitamin B12, iron, and omega-3 deficiencies, along with digestive discomfort and energy shortfalls, can make vegan diets difficult to sustain. Social and cultural pressures, including limited dining options, family traditions, and identity strain, also influence decisions to abandon strict veganism. Economic factors, reduced availability of vegan products, and scepticism toward ultra-processed plant-based foods further contribute to the shift away from the diet.

                                                             ©Photo by Riccardo Milani / Hans Lucas / AFP via Getty Images

Vitamin B12 Deficiency Risks for Vegans

Vitamin B12 is primarily found in animal-derived foods, so those following a vegan diet are at higher risk of deficiency. Without adequate supplementation or consumption of fortified foods, low B12 levels can cause fatigue, weakness, and potentially serious neurological problems. Careful dietary planning and the use of supplements are essential to maintain healthy B12 status in vegan diets.

Iron Absorption Difficulties in Vegan Diets

Vegans rely on non-heme iron from plant foods, which the body absorbs less efficiently than heme iron from animal products. This reduced absorption can increase the risk of iron-deficiency anaemia, especially for women of childbearing age. Careful dietary planning, pairing iron-rich plants with vitamin C sources, or using supplements can help maintain healthy iron levels.

Omega-3 Deficiency Risks in Vegan Diets

                                                                      ©Photo By BSIP/Universal Images Group via Getty Images

Vegan diets typically lack direct sources of long-chain omega-3 fatty acids such as DHA and EPA, which support brain and heart function. While plant foods like flaxseed and chia provide alpha-linolenic acid (ALA), the body converts ALA to DHA and EPA inefficiently. This makes fortified foods or supplements a common strategy for meeting omega-3 needs on a vegan diet.

High Fibre Diets Can Trigger Digestive Discomfort

A rapid increase in fibre intake, common when switching to a vegan diet, can cause bloating, gas, and abdominal discomfort. Foods like legumes, whole grains, and fibrous vegetables are nutritious but can be challenging for the digestive system to process in large amounts. Gradually increasing fibre consumption and incorporating a variety of sources may help reduce these symptoms.

Hormonal Changes Linked to Some Vegan Diets

Anecdotal reports suggest that some women experience menstrual irregularities or hormonal shifts after adopting very low-fat or calorie-insufficient vegan diets. These changes may be related to nutrient intake and can sometimes improve with dietary adjustments or by reintroducing certain foods. Not all individuals experience these effects, and responses to dietary changes vary widely.

UK Study Finds Mycotoxins in All Tested Plant-Based Foods

A survey of plant-based meat alternatives and beverages sold in the UK found that all tested samples contained at least one mycotoxin, though levels were below EU guideline limits. While occasional consumption is unlikely to be harmful, researchers caution that long-term cumulative exposure could increase health risks. Mycotoxins are naturally occurring toxins from fungi that can contaminate grains, legumes, and seeds used in these products.

Protein Adequacy Challenges in Vegan Diets

Some vegans, particularly athletes, express concern about meeting protein needs through plant-based foods alone. While it is possible to obtain sufficient protein from sources like legumes, grains, and nuts, many rely heavily on protein powders or soy products to reach their targets. This reliance reflects cultural associations between protein intake, strength, and satiety, and highlights the planning required for adequate nutrition on a vegan diet.

Energy Deficits from Low-Calorie Vegan Diets

Some vegan diets, especially those focused on low-calorie density foods, can lead to unintentional energy deficits. This may result in fatigue, weight loss, and other symptoms if calorie needs are not met. Including calorie-dense plant foods such as nuts, seeds, avocados, and whole grains can help maintain adequate energy levels.

Social Dining Challenges for Vegans

                                                           ©Photo by Brittany Greeson/The Washington Post via Getty Images

Vegans often face limited menu options when eating out, making it difficult to find suitable meals. The need to repeatedly explain dietary restrictions to servers and companions can add to the stress, leading some to avoid social dining situations altogether. Over time, this can reduce participation in gatherings and impact social connections.

Non-Vegan Households Can Challenge Vegan Commitments

Sharing a home with non-vegan partners or family members can create ongoing challenges for those following a vegan diet. Differences in meal preparation, negotiating holiday menus, and navigating social expectations can add daily stress. Over time, this social pressure can contribute to individuals easing their dietary restrictions or abandoning veganism altogether.

Cultural Traditions Influence Dietary Choices

In cultures where animal-based dishes hold symbolic or traditional importance, strict veganism can create emotional distance from family and heritage. Declining cherished recipes or holiday meals may feel like severing ties to ancestral practices. To maintain cultural continuity, some individuals choose to reintroduce traditional animal-based foods into their diets.

Vegan Identity Pressure Can Lead to Burnout

                                                            ©Photo by Vuk Valcic/SOPA Images/LightRocket via Getty Images

For some individuals, veganism evolves beyond dietary choices into a core part of their identity. The expectation to consistently represent the movement without error can create significant psychological strain. Over time, this pressure may lead some to step away from the label, even if they continue to eat mostly plant-based foods.

Plant-Based Foods Often Perceived as Costlier

Surveys indicate that a significant portion of consumers believe plant-based products are more expensive than animal-based alternatives. This perception, combined with the higher price of specialty vegan items, can discourage purchases and contribute to higher overall grocery costs for those choosing plant-based diets.

Vegan Diets Require Careful Meal Planning

Following a vegan diet can demand significant planning to ensure all essential nutrients are included. Nutrients such as vitamin B12, iron, omega-3 fatty acids, calcium, and high-quality protein often require deliberate food choices or supplementation. For many, the time and effort involved in balancing these needs can make long-term adherence challenging.

Plant-Based Meat Sales Fell by 4% in 2024

According to the Good Food Institute, sales of plant-based products dropped by about 4% in 2024. Imitation meat and seafood experienced the steepest declines, falling roughly 12–13% from their 2021–2022 peak. Consumers cited high prices and concerns over heavy processing as key reasons for reduced purchases.

Major Chains Scale Back Vegan Menu Options

Several major restaurant chains, including Wagamama and Domino's, have reduced their vegan menu offerings in response to lower consumer demand. This shift reflects a broader trend in the food service industry, where initial enthusiasm for plant-based dishes has waned. Economic pressures and changing consumer preferences have led some businesses to focus on more popular menu items.

Ultra-Processed Vegan Foods Spark Scepticism

©Photo by Sebastian Kahnert/picture alliance via Getty Images

As plant-based products have surged in popularity, many vegan options now rely on ultra-processed ingredients. These items often feature long ingredient lists, industrial oils, flavour enhancers, and protein isolates, shifting the focus from whole, organic foods to convenience products. This change has led some to question whether modern veganism aligns with its original health-focused ideals.

https://www.msn.com/en-us/health/nutrition/factors-driving-people-away-from-veganism/ss-AA25zhtN

Doctor explains who really needs to take Omega-3 supplement

From ladbible.com

Eating oily fish is best, but if not, you might want to invest in some Omega-3 supplements

Unsure whether or not you need to add Omega-3 supplements to your diet? Here is a useful guide from a doctor.

Commonly referred to as fish oil, Omega-3 tablets are among the most popular supplements in the world and are taken by millions daily.

But how do you know whether or not you need it?

                                       Vegetarians and vegans are more likely to need Omega-3 supplements (Getty Stock Images)

What is Omega-3?

Omega-3 fatty acids are considered a critical nutrient for the body, as they are crucial for the production of brain cells, supporting heart health and reducing inflammation.

The body cannot produce these acids naturally; however it can be found in fish, such as salmon, mackerel and herring, as well as algae and plant sources such as flaxseeds, chia seeds and walnuts.

                                                                                                                 Getty Stock Images

Who needs to take Omega-3 supplements?

Unlike Vitamin D and Iron, there is no set limit on how much Omega-3 a person needs as part of their daily intake, however the NHS does recommend two portions of oily fish each week.

But if you're not a big fan of seafood, then it may be time to head out to your nearest health food shop or supermarket and pick up some Omega-3.

"Getting your Omega-3s from your diet is best," explained Dr Karan Rajan in a recent post on the topic.

"But unless you're eating at least you're eating at least two servings of oily fish per week, it's highly unlikely you're getting enough."

When it comes to purchasing Omega-3, he recommends the following groups of people should consider adding it to their diet:

• Vegans and vegetarians: Flaxseed Oil can be used as a plant-based alternative to fish oil
• People who eat little to no portions of oily fish
• People with high triglyceride (excess fat in the blood) levels

Dr Rajan also shares advice on which Omega-3 supplements are the most beneficial to purchase, explaining that you want to buy capsules which are 'third-party tested' and have the specific dosage of acids EPA and DHA in them.

"Try and aim for 250 to 500mg of DHA and EPA combined," he added. "And make sure it doesn't just say 'fish oil' without the doses."

Are there any side effects to taking Omega-3?

Like most things in the world, there are potential side effects of Omega-3 which you need to be aware of when taking the supplement.

Research published by the BMJ in 2024 revealed an association between healthy adults taking fish oils and an increased risk of atrial fibrillation (irregular heartbeat), heart attack, stroke, and heart failure.

However, the study did note that all participants involved in the study had pre-existing heart conditions, meaning they were already at a higher risk of complications.

The patients also had a 15 percent lower risk of progressing from atrial fibrillation to a heart attack, and a nine percent lower risk of progressing from heart failure to death when compared to those who did not take a supplement.

Responding to the research, the British Heart Foundation pointed out that while the study does indeed show a link between fish oil and an increased risk of heart conditions in otherwise healthy people, it did not prove cause and effect.

So if you have any doubts, it's best to consult your doctor before giving up your Omega-3.

https://www.ladbible.com/lifestyle/omega-3-supplements-who-needs-them-vegan-vegetarian-022012-20260503

Are you meeting your nutrition values on a vegan diet?

From veganfirst.com

By Akansha Jhalani

As we all know, there is no theory backing up the logic that non-vegetarians or ovo-lacto-vegetarians are healthier than vegans, even though many will tell you otherwise. But the good news is that vegans can get sufficient nutrition provided they carefully plan their meals considering all the food groups.

The nutrients which are of optimum importance on a wholly vegan diet are vitamin B12, protein, long-chain omega-3 fatty acids, riboflavin, vitamin D, calcium, iron, iodine, zinc, and selenium.  But with proper planning, one can get sufficient doses of the above-mentioned nutrients  from a plant based diet. Additionally, a well-planned vegan diet can be very beneficial for the body as it can help lower the risk of heart disease, type 2 diabetes and certain types of cancer.

Listed below are the different nutrients you need and the ways to intake them on a vegan diet:

Protein from plants

For a vegan, it is recommended that they take 0.9 gms of protein per kilogram of their body weight.

One should consume an adequate quantity of varied sources to ensure that they get their required dosage of protein. Seeds, nuts, legumes, whole grains and soy are excellent sources of protein. Other great sources of proteins are tofu, lentils, chickpeas, quinoa, orange, broccoli and plant based protein powder.

Omega 3

Take a vegan DHA capsules which contain algae-derived omega 3 fatty acids.

Omega 3 fatty acids are highly beneficial for the heart, brain, joint health and skin. Flax seeds, walnuts and canola oil are excellent sources of vegan omega 3 fatty acids. Consuming these on regular basis would nurture one with the required dosage minus the cholesterol and toxins found in fish.

Vitamin B12 for vegans

2.4 mcg of Vitamin B12 is required on an average per day.

Vitamin B12 is made by bacteria and fungi. Sterilization and cleaning of various vegan sources of food destroys their natural B12 content. Vegans all over the world are advised to take supplements for their vitamin B12 requirement. Some brands of fortified cereals, nutritional yeast, soy and rice milks also contain Vitamin B12.

Calcium

Men and women aged 19-50 should take 1000 mg of calcium every day.

Calcium is found in abundance in greens, kale, broccoli, almonds, beans and sesame seeds. There are many calcium-fortified foods available like fortified soy, cereals, tofu and juices. As a vegan, one should take supplements or such fortified foods to ensure the proper intake of calcium rich vegan foods.

Vitamin D

800IU is the recommended daily intake of vitamin D.

Vitamin D is necessary for the absorption of calcium in the body. Sunshine is the best source of vitamin D. It is also found in fortified orange juices, tofu and mushrooms. Vegans find it very difficult to fulfil their Vitamin D requirement in winters when the sun is low.

 

Iron

Sunflower seeds, spinach, dried fruits, nuts, lentils, molasses, grains and millet contain iron.

As vitamin C helps to increase the iron absorption in the body, either eat foods with a combination of iron and vitamin C or eat dark-leafy vegetables which have sufficient doses of both iron and calcium.

 

Carry backup food

Getting vegan options everywhere might be a problem, though more and more restaurants have started offering vegan options these days. It’s a good idea to carry your meal while travelling so that one need not skip meals. Vegan bars are a good option to carry while travelling.

Cooking your vegan meal

Invest in a few good vegan cookbooks and you would be surprised at a number of options vegans have. Vegan food need not be boring and restrictive. Food cookbooks explore and experiment with a wide range of vegan options making food delicious for you.

Proper doses and proper food combinations can ensure that a vegan diet can be as healthy and nourishing, just like any other dietary option!

https://www.veganfirst.com/article/are-you-meeting-your-nutrition-values-on-a-vegan-diet-

Everything You Want to Know About the Vegan Mediterranean Diet

From peta.org

Unless you’ve been living in a cave, you’ve likely heard physicians, healthcare organizations, and nutritionists urging everyone to follow the plant-focused Mediterranean Diet. (And if you have been living in a cave, then you likely know that the actual “caveman diet” was also primarily vegan.) We’ll let you in on a secret: They’re practically quoting what PETA has been saying for decades. The Mediterranean Diet is almost entirely vegan. And making one swap to make it vegan has a wealth of benefits.

© iStock.com/Nikola Stojadinovic

What do you eat on the vegan Mediterranean Diet?

Unsurprisingly, this nutrient-packed plan focuses on the foods we’ve long known to have significant health benefits: fruits, vegetables, whole grains, beans, lentils, nuts, and healthy fats like those found in avocados, tofu, edamame, coconuts, olives, nut butters, and seeds. High in fibre, antioxidants, and key vitamins and minerals, these foods work together to promote whole-body health. Experts recommend building a meal plan around as many of these health heroes as possible every week:

While some people mistakenly associate the Mediterranean Diet with consuming large amounts of “seafood,” the actual guidelines don’t require eating fish. And there are a multitude of reasons not to. For starters, much of the fat in fish bodies is saturated—one of the main harmful substances the Mediterranean Diet seeks to avoid. Add to that high levels of cholesterol, mercury, antibiotics, chemical pollutants, and microplastics. That dead scaly body may even come with a side of parasitic worms or flesh-eating bacteria.

And fish are just as clever, sensitive, and family-oriented as animals who make their homes on land. They can count, use tools, and demonstrate observational learning. Some caress one another, causing their stress levels to decrease. They form rich social networks and strive to maintain a good reputation. Salmon find their way back to the exact stream where they were born in order to mate after years in the ocean. Rainbowfish’s long-term memories are comparable to a human recalling a lesson learned 40 years prior. Some catfish fathers go without food for a month, protecting their developing eggs in their mouths. And, just like all animals, fish feel pain.

What about omega-3s?

The Environmental Working Group found that people who commonly ate fish were ingesting dangerous amounts of mercury while getting relatively small amounts of omega-3s. Better sources of omega-3 fatty acids include walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts. Algal oil, a great source of DHA and EPA omega-3s, is often an ingredient in 

© iStock.com/zi3000

So, what can a vegan Mediterranean Diet do for you?

According to the Cleveland Clinic, following these plant-powered nutrition guidelines has numerous benefits, including:

• lowering the risk of heart disease;
• supporting a healthy body weight;
• lowering blood sugar, blood pressure, and cholesterol;
• decreasing the risk of metabolic syndrome;
• supporting a healthy gut;
• reducing the risk of certain types of cancer;
• slowing the decline of brain function due to aging;
• and increasing life expectancy.

Many people also report increased energy levels, improved sleep quality, achievement of health and fitness goals, and better mental health due to ending their association with foods linked to animal suffering.

What if I want a cheeseburger?

Eat one! Just enjoy a cheeseburger made from plants. With vegan upgrades of all types of meat, dairy, and eggs, there’s no reason to harm our health or animals.

Where do I start?

PETA offers dozens of Mediterranean Diet-friendly recipes like Vegetable and Tofu Kebabs, Rice, Bean and Kale Bowl, and Creamy Red Lentil Salad, plus hundreds of other free, healthy recipes. You can also order a free vegan starter magazine for even more helpful health info, product tips, and recipes.   

https://www.peta.org/lifestyle/food/vegan-mediterranean-diet/