Seed Oils: Dangerous or Misunderstood? Bill Harris, PhD on the Truth About Omega-6 fats

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 25 March 2025

⏱️ 98 minutes

🔗️ Recording | iTunes | RSS

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Summary

Are seed oils actually harmful? Or is this just another wellness myth gone viral? In this episode, I sit down with Dr. Bill Harris - leading expert on dietary fats - to unpack the science on linoleic acid, an omega-6 fat found in nuts, seeds, and vegetable oils. We explore the rise of seed oil fear-mongering, the truth about inflammation, cholesterol, oxidation, and why outcome data—not mechanisms—should guide our thinking. Omega-6 Fats and Health Overview (00:00) Why the Review Was Updated (01:22) What Is Linoleic Acid? (06:47) Linoleic Intake Over Time & Health Links (12:45) Research Methods and Key Evidence (16:25) Omega-6 and Inflammation Explained (41:00) Common Myths About Seed Oils (44:37) The Oxidation Concern with Seed Oils (49:20) Omega-6 vs Omega-3: The Real Story (53:39) Blood Sugar, Insulin & Linoleic Acid (01:03:48) Heart Health and Linoleic Benefits (01:05:44) Cancer Risk and Seed Oils (01:13:49) Public Health and Future Research (01:16:55) How to Use Vegetable Oils Wisely (01:25:17) Wrap-Up and Takeaway Advice (01:32:22) If you’ve been confused by the seed oil debate, this one’s for you. Visit The Proof website for the full show notes and supporting studies. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Skip the 400,000-person waitlist at functionhealth.com/simonhill. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 4 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $350 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to [Eimele.com](https://eimele.com/essential-8/15660280.html.) and use code SIMON at checkout for 10% off your first order. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) • Creator of theproof.com • Host of The Proof with Simon Hill • Author of The Proof is in the Plants Subscribe & Connect: • YouTube • Apple Podcasts • Spotify • Instagram: @simonhill • Twitter: @theproof • Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Transcript

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0:00.0	Hey friends, welcome back to The Proof. I'm Simon Hill and today we are tackling one of the most hotly debated topics in nutrition.
0:09.0	Omega 6 fats, particularly linoleic acid, and whether seed oils are truly as harmful as some claim.
0:15.0	Joining me is Dr. Bill Harris, a leading lipid researcher and someone who has spent decades studying the role of dietary fats in human health.
0:24.4	Recently, Bill co-authored a comprehensive review on linoleic acid, this omega-6 fat that is found in seed oils,
0:31.5	and its impact on cardiometabolic health, and today we will be breaking it all down.
0:36.9	You've probably heard it before,
0:38.3	seed oils are inflammatory, they're making us fat, causing heart disease, diabetes and even cancer.
0:45.3	But what does the actual science say here? That's what we're getting into. We're diving into
0:50.5	biomarker studies, randomized controlled trials, and addressing some of the common
0:55.1	claims made by seed oil critics. Plus, we'll discuss the logic behind this debate, the role of
1:01.5	omega-6 fats in a balanced diet, and whether switching out seed oils for butter or tallow is
1:08.5	really the health upgrade people think it is.
1:12.0	So should you be avoiding seed oils or have they been unfairly demonized?
1:17.2	Let's find out.
1:22.2	This episode is proudly brought to you by Emil.
1:27.2	My favorite multivitamin by a to you by Emile.
1:31.5	My favorite multivitamin by a long stretch is Emile's essential eight.
1:36.4	The right nutrients and the right doses to support a healthy, plant-rich diet.
1:40.5	Optimize nutrient status and leave you feeling at your best.
1:44.7	Take your health to another level with Emile's evidence-based essential eight multivitamin by going to emil.com forward slash Simon for 20% off. That's E-I-M-E-L-E
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2:08.8	This episode is proudly brought to you by W-E, my go-to wearable device for health optimization.
	...

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