Often relegated to the villainous corner of our cupboard, seed oils have earned quite a rap sheet amongst health-conscious netizens. From whispers of heart disease to provocatively printed "Omega-6 of death" t-shirts, our poor seed oils can't seem to catch a break. Here's the low-down - much of this is as scientifically solid as a wet pancake. In this article, we'll debunk some of the most common misconceptions around these oils, dolloping in a few nuggets of truth with a generous side of sarcasm.

Are Seed Oils Murderous Outlaws?

Let's debunk myth number one - seed oils, such as the ones we find in food preparation facilities, are not out for your life. Remember those omega-6 fatty acids that the internet has vilified? Science shows these fatty acids have some big-bucks benefits, notably for your ticker's health, despite concerns around potential inflammatory processes. Unless you've been designated as the one-in-a-million human who's allergic to seed oils, they're not the Grim Reaper in a bottle. Our monotonously named friends, mono- and polyunsaturated fats, along with plant compounds, in these oils have a whole bunch of health properties that don't involve triggering an allergic reaper.

What about genetically modified crops making up my seed oils, you ask? Fear not. GMO crops are not your Frankenstein lettuce with extra monster. Your everyday corn, canola, cotton, and soybeans, which are often GMO, have simply been modified to survive pests and potentially reduce the need for insecticides or pesticides. Our ancient ancestors did something similar with crops, just at a much slower pace (they didn't have the internet). Of course, we haven't forgotten about the legitimate concerns over biodiversity, the transfer of genetic material, and the use of specific herbicides, but seed oils aren't sneaky, covert killers.

Omega-6's And Inflammation - Let's Shed Some Light

Opponents of seed oils have taken up arms (mostly keyboards) against foods high in omega-6s, believing that they ramp up our body's inflammation levels. But research won't corroborate their story. Studies stating adverse effects of seed oils have design flaws that would make a kid's sandcastle look like an architectural masterpiece. The only link between omega-6-rich diets and inflammation is found in the minds of misinformed web posters.

The jury's still out on the balance between omega-6 and omega-3 fatty acids' in our diet and its effect on inflammation. The science in this area is as complex as the plot of Inception, leading to conflicting results. Despite the lack of concrete evidence, researchers propose bumping up your omega-3 intake instead of stashing away the omega-6-rich oils. Added bonus - you don't need to choose between your beloved fish supper and a seed oil saute.

The real issue could be our unhealthy relationship with fast food and lack of omega-3-rich foods. Seed oils seem to get the brunt of the blame because of their association with ready-made food items and their high smoke point that makes them great for frying. Cutting down on fried food consumption, not seed oils, may be the real answer to your health woes.

Seed Oil 101 - The 'Hateful 8' And Their Cousins

Seed oils get their name from their (surprise, surprise) seed origins which can come from veggies, herbs, or fruits. Ever heard of the “hateful 8”? Yeah, they're a household name in the seed oil world.

The “hateful 8” includes big names like flaxseed, grapeseed, peanut, sesame, soybean, safflower, sunflower, and corn oils. Other less-popular oils extracted from plant seeds include the likes of olive and coconut oils. All of these are typically used in food prep to give a rich flavor, create tempting textures, prevent sticking, and make sure your food cooks evenly.

Seed oils are nearly 100% fat. Unlike butter and tropical fats, seed oils are low on saturated fats and high on unsaturated fats. We're talking omega-3 and omega-6 fatty acids - two essential fats associated with some solid health benefits. Another fun fact? Seed oils are a potent source of the omega-6 fatty acid linoleic acid.

Moreover, this so-called villainous group of oils also provides us with fat-soluble vitamins like Vitamins E and K, as well as plant compounds (hello, polyphenols and phytosterols) that improve blood cholesterol levels.

How To Choose A Seed Oil That Won't Militantly Take Over Your Kitchen (Or Your Health)

Our advice? Think about your oil’s intended use. Drizzling oil on salads or using as a garnish? Opt for a cold-pressed oil. You'll score the delicious polyphenol content along with your leafy greens. If you can get your hands on more specialized seed oils like pumpkin or walnut, go for it. These are likely organic, unlike GMO-derived seed oils.

Storing seed oils in an opaque container (no peeking) in a cool, dark place, and not hoarding them for longer than four months, will help avoid oxidation. Oxidized oils smell bad and spoil, so give them a sniff before use. Old or reheated oils develop harmful molecules - yet another reason we don't recommend leftovers.

Choosing the right oil also depends on its taste. If you're looking for a neutral flavor for baking, canola, grapeseed, corn, soybean, safflower, or sunflower oils will do the trick. For a nuttier flavor, sesame oil is your guy.

Studies show that swapping out just 5% of your calories from saturated fat with the same caloric intake from polyunsaturated fats can lower your risk of heart disease by a whopping 25%. But remember not to go overboard. Oils are fat-dense, and guidelines recommend that fat should make up only 20 to 35% of your daily caloric intake.

The smoke point of an oil indicates at what temperature the oil will begin burning during cooking. Refined oils generally have a higher smoke point than unrefined oils, so opt for those when you need to fry or stir-fry food, in which case soybean, safflower, or corn oils hold up well even at about 450 degrees F. Unrefined seed oils like flaxseed are suitable for non-cooking uses like garnishing or dressing salads.

In sum, there’s no need to stage a coup against seed oils in your kitchen. Now armed with the right information, you can make wise oil choices that can be part of a balanced diet and confer a host of health benefits. So next time those scaremongering articles tell you to fear the bottle of canola oil in your cupboard, you can confidently say, "Thanks, but no oil-igarchy in my kitchen!"