Clinical nutritionist warns everyday seed oils are 'backbone' of ultra-processed foods

A New Zealand-based clinical nutritionist has urged consumers to avoid common seed oils she says are pervasive in processed foods and may harm health.

Gina Urlich, a mother and practitioner who has built an online following for her evidence-focused health commentary, told followers that seed oils have quietly become the "backbone of ultra-processed foods" and are present in breads, sauces, snacks and takeaways. She warned these oils "can trigger inflammation, damage DNA, and accelerate ageing," adding that they are used because they are "cheap, shelf-stable, and profitable."

Urlich's comments focused on frequently used refined seed oils, which commonly include soybean, corn, canola and sunflower oils. She and other critics point to the oils' dominance in packaged and restaurant foods and argue that wide consumption means people ingest large amounts without realising it.

Nutrition scientists and public health bodies disagree on the overall health impact of these oils. Proponents of seed oils note that they are high in polyunsaturated fatty acids and that replacing saturated fats with unsaturated fats has been associated in many studies with a lower risk of heart disease. Major dietary guidance in recent decades has often reflected this view, recommending unsaturated vegetable oils as part of a heart-healthy diet.

At the same time, some researchers and clinicians caution that the story is more complex. Critics of refined seed oils raise concerns about how the oils are processed, the ratio of omega-6 to omega-3 fatty acids they introduce into the diet, and the potential for oxidation when oils are heated at high temperatures. Some laboratory and animal studies have linked oxidised lipids to inflammatory responses and cellular damage, but experts say human evidence is mixed and context-dependent.

Urlich framed her avoidance of seed oils as a practical response to their ubiquity in ultra-processed foods. She suggested consumers are more likely to consume them in large quantities through convenience foods rather than intentional cooking at home. That ubiquity, she said, makes it difficult for consumers to limit exposure without scrutinising food labels and ingredient lists.

Public health advisers urge balance and context. They note that the evidence for population-level dietary recommendations typically rests on long-term studies that account for whole-diet patterns rather than single ingredients. Some clinicians recommend prioritising minimally processed foods, using oils with established health benefits such as extra-virgin olive oil for dressings and low-heat cooking, and including sources of omega-3 fats, such as fatty fish, in the diet. Others emphasise that replacing saturated fats with refined vegetable oils can still confer cardiovascular benefits when considered across an entire eating pattern.

The debate around seed oils highlights broader tensions in nutrition science: complex biological mechanisms, varying degrees of processing, and different types of evidence. Researchers continue to study the health effects of dietary fats, including how food manufacturing and cooking practices influence risk. Until more definitive human data are available, public guidance generally focuses on overall dietary quality, limiting ultra-processed foods, and choosing fats and oils within established dietary patterns.

Urlich's comments have drawn attention from followers concerned about common pantry staples. Nutrition experts say consumers who want to act on current uncertainty can reduce intake of ultra-processed foods, read ingredient lists, and consult qualified health professionals for personalised advice. They also encourage attention to total dietary patterns rather than singling out one ingredient as solely responsible for long-term health outcomes.