What Does Dr Casey Mean About Seed Oils? An Exploration of Her Metabolic Health Perspective

December 15, 2025 •

4 min read

According to Stanford-trained physician and metabolic health expert Dr. Casey Means, seed oils are a major contributor to metabolic dysfunction and chronic inflammation. Her perspective, popularized through her book Good Energy and her company Levels, provides specific reasoning behind the recommendation to avoid these industrial fats. Understanding what does Dr Casey mean about seed oils is crucial for those interested in a functional medicine approach to diet.

Quick Summary

Dr. Casey Means criticizes seed oils due to their high omega-6 fatty acid content, which she believes causes an inflammatory imbalance in the body, and the intensive industrial processing they undergo. She contends that these oils have displaced healthier fats and correlate with the rise of chronic disease.

Key Points

Omega-6 Imbalance: Dr. Means emphasizes that the high omega-6 content in seed oils contributes to chronic inflammation.
Industrial Processing: She is critical of the intensive chemical and heat processing used to manufacture seed oils, which she believes degrades the oil and strips away nutrients.
Enzyme Competition: According to Means, excessive omega-6s compete with omega-3s for the same enzymes, reducing the body's capacity to produce anti-inflammatory compounds.
Displacement of Healthy Fats: The cheap production of seed oils has led to their prevalence in processed foods, replacing traditional, healthier fats.
Correlation with Chronic Disease: She notes a correlation between the increased consumption of industrial seed oils and the rise of chronic metabolic diseases.
Prioritizing Metabolic Health: Her recommendation is not just to avoid seed oils but to shift to an ancestral diet rich in high-quality, whole food fats to support metabolic function.

Dr. Casey Means’ Core Arguments Against Industrial Seed Oils

Dr. Casey Means, a co-founder of the metabolic health company Levels, bases her arguments on principles of metabolic function and cellular health. She is not alone in questioning the modern diet’s reliance on seed oils, but her public platform has made her a prominent voice in this space. Her central critiques focus on the fatty acid composition and the manufacturing process of these oils.

The Omega-6 and Inflammation Hypothesis

At the heart of Dr. Means' perspective is the concept of omega-6 to omega-3 fatty acid imbalance. She highlights that industrial seed oils—such as corn, soybean, canola, and sunflower—are exceptionally high in pro-inflammatory omega-6 fats, specifically linoleic acid. Conversely, they contain very little of the anti-inflammatory omega-3 fats.

Enzyme Competition: The human body uses the same enzymes, desaturases and elongases, to process both omega-6 and omega-3 fatty acids. With the typical modern Western diet containing a vastly disproportionate ratio (up to 20:1 or higher) of omega-6 to omega-3, the omega-6 fats effectively 'win' the competition for these enzymes.
Reduced Conversion: This overwhelming concentration of omega-6s impedes the conversion of plant-based omega-3 (ALA) into its more potent, long-chain forms (EPA and DHA), which are vital for anti-inflammatory functions.
Cellular Integration: Dr. Means points out that this fatty acid imbalance affects cell membranes, potentially leading to chronic, low-grade inflammation throughout the body. Chronic inflammation is linked to various health problems, including metabolic dysfunction, heart disease, and autoimmune conditions.

The Problem with Industrial Processing

Another significant concern for Dr. Means is the intensive industrial process required to produce seed oils, which contrasts with healthier, minimally processed oils like extra virgin olive oil. This process often involves:

Solvent Extraction: Using chemical solvents like hexane to maximize oil yield from the seeds. Although removed, trace amounts may remain, and the overall process is harsh.
High-Heat Treatment: Heating the oils to high temperatures during processing and deodorizing. This can cause oxidation and degradation of the fatty acids, creating potentially harmful compounds.
Refining and Bleaching: Steps taken to remove colors and odors, which can also strip away beneficial nutrients like antioxidants and vitamin E.

Displacement of Traditional Fats and Metabolic Implications

Dr. Means argues that the low cost of seed oils, often enabled by subsidies, has led to their dominance in the food industry. They are ubiquitous in processed foods, packaged snacks, and restaurant meals. This has, in turn, led to the displacement of healthier, more traditional fats from the human diet, such as animal fats (tallow, ghee), olive oil, and avocado oil.

This shift, she notes, correlates with the rising epidemic of obesity, type 2 diabetes, and other metabolic diseases. While correlation is not causation, she suggests the mechanisms of action regarding inflammation and metabolic health provide a strong rationale for her concern.

The Scientific Debate: A Counterpoint to Means' Claims

While Dr. Means’ viewpoint is popular, it's important to acknowledge that the scientific community holds differing perspectives, as noted in articles from institutions like Harvard Health and Massachusetts General Hospital. Many mainstream nutrition experts argue that the evidence doesn't support the most extreme claims against seed oils.

Focus on the Overall Diet: Many studies suggest that the negative health outcomes associated with processed foods are more likely due to other ingredients, such as excess sugar, refined carbohydrates, and sodium, rather than the seed oils themselves.
Benefits of Unsaturated Fats: Evidence shows that replacing saturated fats with unsaturated fats, including omega-6 rich seed oils, can improve cardiovascular health and cholesterol levels.
Low Hexane Residue: Regarding processing, toxicologists note that any trace amounts of hexane remaining in finished oils are too low to pose a significant health risk.
Inflammation Nuances: While omega-6s are involved in pro-inflammatory pathways, they are also precursors to anti-inflammatory compounds. The overall diet and lifestyle, not just the omega-6 intake, are key factors in managing inflammation.

Comparison of Seed Oils vs. Traditional Fats


Feature	Industrial Seed Oils	Traditional/Whole Food Fats
Fatty Acid Profile	Very high omega-6, low omega-3	Balanced omega-6/omega-3 (olive, avocado) or different fat composition (tallow)
Processing	Intensive, using solvents and high heat	Often cold-pressed or minimally processed
Cost	Inexpensive due to subsidies and efficient processing	Often more expensive; value driven by quality and source
Antioxidants	Stripped during processing	Generally retained in high-quality products like EVOO
Culinary Use	Common in fried foods, processed snacks, high-heat cooking	Suitable for various uses, depending on smoke point

Dr. Means’ Recommended Dietary Alternatives

Instead of industrial seed oils, Dr. Means advocates for a shift towards ancestral and traditional fats that are minimally processed and nutrient-rich.

Healthy Cooking Oils: Options like extra virgin olive oil, avocado oil, and coconut oil are preferred for their stability and nutritional profile.
Animal Fats: The use of animal fats like butter, ghee, and tallow from pasture-raised animals is also encouraged.
Omega-3 Sources: Deliberately increasing omega-3 intake from sources like fatty fish (wild-caught salmon, sardines) and certain seeds (flax, chia) is essential for rebalancing the omega ratio.

Conclusion

In summary, when discussing what does Dr Casey mean about seed oils, she is not just pointing to one single factor but a combination of issues related to metabolic health. Her concerns revolve around the high omega-6 content promoting inflammation, the detrimental effects of industrial processing, and the displacement of healthier fats in the modern food supply. While the wider scientific community offers nuanced and often less alarmist views on the topic, Dr. Means' functional medicine approach places a strong emphasis on the interconnectedness of diet, inflammation, and metabolic function.

Ultimately, her message serves as a reminder to consider the source, quality, and processing of dietary fats. While completely eliminating seed oils might be an extreme stance, moderating intake, increasing omega-3s, and prioritizing whole, minimally processed foods aligns with widely accepted dietary recommendations.

Learn more about Dr. Means' overall philosophy on her official website: Casey Means MD

Frequently Asked Questions

Dr. Casey Means is a Stanford-trained physician, metabolic health expert, and co-founder of the company Levels. She is a prominent voice in the wellness space, advocating for dietary and lifestyle choices to improve metabolic health.

The "hateful eight" is a term used by some wellness influencers to refer to common industrial seed oils: soybean, canola, corn, cottonseed, sunflower, safflower, grapeseed, and rice bran oil.

She recommends avoiding them primarily because their high omega-6 content creates an imbalance with omega-3s, potentially driving chronic inflammation. She also expresses concern over the industrial processing methods used.

Dr. Means objects to the use of chemical solvents like hexane, high-heat deodorization, and bleaching. She argues this strips nutrients and can create harmful compounds, unlike cold-pressed alternatives.

She recommends traditional, minimally processed fats like extra virgin olive oil, avocado oil, coconut oil, and animal-based fats like butter, ghee, and tallow.

No, the scientific community is divided. Many mainstream nutritionists disagree with the extreme negative claims, pointing to studies showing cardiovascular benefits from unsaturated fats and arguing that the overall diet is more important than specific oils.

To improve this ratio, you can decrease your intake of industrial seed oils found in processed foods while increasing your consumption of omega-3 rich foods like fatty fish, flaxseeds, and walnuts.

According to regulatory bodies like the FDA and many nutrition experts, commonly used seed oils are generally recognized as safe. Concerns from critics like Dr. Means focus on their high intake and metabolic impact, not a binary toxicity.