What oils should I avoid with PCOS?

October 28, 2025 •

5 min read

Chronic, low-grade inflammation is a central factor in the progression of PCOS symptoms, including insulin resistance and hormonal imbalances. Because of this, certain cooking oils, particularly those high in inflammatory omega-6 fatty acids, should be avoided with PCOS.

Quick Summary

A guide to understanding which cooking oils to avoid with PCOS, focusing on highly processed seed oils and those high in omega-6 fatty acids. It outlines the reasons these oils can worsen symptoms and provides healthier, anti-inflammatory alternatives like olive and coconut oil.

Key Points

Avoid Inflammatory Seed Oils: Stay away from highly processed vegetable oils like soybean, canola, corn, and sunflower, which are high in pro-inflammatory omega-6 fatty acids.
Eliminate Trans and Hydrogenated Fats: All trans fats and partially hydrogenated oils, found in margarine and many processed foods, are detrimental and must be avoided.
Limit Processed Saturated Fats: While natural saturated fats from sources like ghee can be used in moderation, excessive intake, especially from processed meats and foods, should be limited.
Prioritize Anti-Inflammatory Oils: Opt for extra virgin olive oil, avocado oil, and cold-pressed coconut oil, which are rich in beneficial monounsaturated fats and antioxidants.
Use Unheated Oils for Dressings: Incorporate flaxseed oil, which is high in anti-inflammatory omega-3 fatty acids, in salad dressings and drizzles instead of cooking.
Be Mindful of Processed Foods: Many packaged foods and restaurant meals contain hidden seed oils; prioritize whole, unprocessed foods cooked at home.
Focus on Healthy Fats: Incorporate healthy fats from whole food sources like avocados, nuts, and seeds to support hormonal balance.

The Link Between Inflammation and PCOS

Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder that significantly affects many aspects of a woman's health, from irregular periods and elevated androgen levels to an increased risk of type 2 diabetes and heart disease. A key factor exacerbating these symptoms is chronic inflammation, which creates a vicious cycle of insulin resistance and hormonal disruption within the body. The food we eat can either fuel this inflammation or help calm it. When it comes to cooking fats, making the right choices is a crucial step in managing PCOS symptoms effectively.

Industrial Seed Oils: The Top Culprits

Industrial seed oils, often marketed as 'vegetable oils,' are the number one category of oils to avoid with PCOS. These include soybean, canola, corn, sunflower, safflower, and cottonseed oils. The reasons for steering clear of these oils are multi-faceted and directly related to the root causes of PCOS complications:

High in Omega-6 Fatty Acids: While omega-6 fatty acids are essential, a modern diet often contains a disproportionately high amount of them compared to anti-inflammatory omega-3s. Industrial seed oils are very high in omega-6, leading to a skewed ratio that promotes systemic inflammation.
High-Heat Processing: The extraction and refining of these oils involve high-heat processing and chemical solvents, which can oxidize the fatty acids and strip the oils of any natural nutrients and antioxidants.
Presence in Processed Foods: These inexpensive, flavor-neutral oils are prevalent in packaged snacks, processed foods, and restaurant cooking. Avoiding them also requires scrutinizing labels and choosing less-processed food options.

List of Oils to Avoid

Soybean Oil: Often genetically modified and high in potentially hormone-disrupting phytoestrogens.
Canola Oil: Though some studies have shown potential benefits, its high omega-6 content and heavy processing make it a debated and often avoided option for those managing inflammation.
Corn Oil: Contains a high ratio of omega-6 to omega-3 fatty acids, promoting inflammation.
Sunflower Oil and Safflower Oil: Unless specifically labeled high-oleic, these are typically rich in omega-6 fatty acids.
Cottonseed Oil: A highly processed and inexpensive oil, typically found in packaged foods.
Grapeseed Oil: While a seed oil, it is exceptionally high in omega-6 content.
Rice Bran Oil: Another seed oil commonly listed among those to avoid due to high omega-6 and processing methods.

Trans Fats and Hydrogenated Oils

Trans fats, created through the partial hydrogenation of liquid vegetable oils, are toxic fats that must be avoided entirely with PCOS. This process increases shelf life but results in an unhealthy, pro-inflammatory fat that is only one molecule away from plastic. Trans fats are known to contribute significantly to insulin resistance and metabolic dysfunction. They are often found in processed foods, packaged baked goods, margarine, and vegetable shortening. Even partially hydrogenated oils, which may be labeled 'zero trans-fat,' are still unhealthy and should not be consumed.

The Problem with Excessive Saturated Fat

While not all saturated fats are inflammatory, overconsumption can be problematic for women with PCOS. Excessive intake of saturated fat, especially from processed sources, can ramp up inflammation in the body and negatively impact cholesterol levels. While healthy sources like coconut oil and ghee can be used in moderation, it is recommended to focus more on unsaturated fats for overall health.

Healthy Oil Alternatives for PCOS Management

Choosing the right fats is as important as avoiding the wrong ones. The goal is to select oils that provide anti-inflammatory and hormone-balancing benefits.

Extra Virgin Olive Oil (EVOO): A cornerstone of the anti-inflammatory Mediterranean diet, EVOO is rich in monounsaturated fats and antioxidants like polyphenols. Use it for low to moderate-heat cooking and as a dressing for salads.
Avocado Oil: With a high smoke point and neutral flavor, avocado oil is a versatile choice for high-heat cooking like sautéing and grilling. It is rich in healthy monounsaturated fats that support heart health and hormonal balance.
Cold-Pressed Coconut Oil: A healthy saturated fat that can be used for high-heat cooking. It contains beneficial medium-chain triglycerides (MCTs) that can support metabolism.
Ghee (Clarified Butter): A good option for high-heat cooking, ghee is clarified butter with the milk solids removed, making it lactose-free. It's a source of healthy saturated fats.
Flaxseed Oil: Extremely rich in omega-3 fatty acids, which are crucial for combating inflammation. It has a low smoke point and should never be heated; use it in salad dressings or drizzled over cooked foods.

Oil Comparison: Harmful vs. Beneficial for PCOS


Feature	Harmful Oils (e.g., Soybean, Corn, Canola)	Beneficial Oils (e.g., EVOO, Avocado, Coconut)
Processing	Highly refined with high heat and chemical solvents.	Minimally processed; often cold-pressed.
Omega-6/3 Ratio	High in pro-inflammatory Omega-6 fatty acids.	Balanced ratio; often higher in Omega-3 or monounsaturated fats.
Inflammation	Promotes chronic inflammation.	Contains anti-inflammatory compounds.
Nutrients	Stripped of most nutrients and antioxidants.	Retains natural vitamins, antioxidants, and enzymes.
Insulin Resistance	Can worsen insulin resistance.	Helps improve insulin sensitivity.
Cost	Inexpensive due to mass production.	Often more expensive due to quality and processing.
PCOS Impact	Aggravates symptoms.	Helps manage symptoms.

Making the Switch: A Step-by-Step Guide

Transitioning to a PCOS-friendly diet can be a gradual process. Start by replacing the oils in your pantry with healthier alternatives. When dining out, be mindful that many restaurants use industrial seed oils and processed fats, so asking about cooking methods is advisable. Focus on whole, unprocessed foods and prioritize healthy fats from sources like avocados, nuts, seeds, and fatty fish in addition to quality cooking oils.

Conclusion

Understanding what oils should I avoid with PCOS is a key part of dietary management. By eliminating inflammatory seed oils, trans fats, and hydrogenated oils, women can significantly reduce chronic inflammation and insulin resistance, which are core drivers of PCOS symptoms. Replacing these harmful fats with anti-inflammatory alternatives like olive oil, avocado oil, and coconut oil, in conjunction with a whole-foods diet, can lead to substantial improvements in overall health and symptom management. A mindful approach to cooking oils, both at home and when eating out, can make a powerful impact on your health journey with PCOS. For further nutritional guidance, consider consulting a registered dietitian who specializes in women's health.

PCOS Diet: Foods to Eat and Avoid With PCOS

Frequently Asked Questions

Women with PCOS should avoid seed oils because they are highly processed and contain high levels of omega-6 polyunsaturated fatty acids. A high omega-6 intake can promote chronic, low-grade inflammation, which worsens PCOS symptoms like insulin resistance and hormonal imbalances.

Canola oil is often considered bad for PCOS due to its high omega-6 fatty acid content and the high-heat, chemical-based processing it undergoes. While some studies show mixed results, a focus on less processed, anti-inflammatory alternatives like olive oil is generally recommended for managing PCOS.

Some of the best cooking oils for PCOS are extra virgin olive oil for low-to-moderate heat, and avocado oil or cold-pressed coconut oil for high-heat cooking. These oils are less processed and contain healthier fat profiles that help reduce inflammation.

Trans fats are not the same as seed oils, but they are related. Trans fats are created when liquid seed oils undergo a process called partial hydrogenation. They should be strictly avoided with PCOS, along with industrial seed oils.

No, you do not need to avoid all saturated fats. Healthy, high-quality saturated fats from sources like coconut oil, grass-fed butter, and ghee can be part of a balanced PCOS diet. However, moderation is key, and highly processed saturated fats should be limited.

Chronic low-grade inflammation is strongly linked to PCOS and is believed to play a significant role in worsening its symptoms. It contributes to insulin resistance and hormonal imbalances, creating a cycle that can lead to weight gain, acne, and other issues.

To reduce seed oil intake, prioritize cooking with whole, unprocessed foods at home. Read food labels carefully, as industrial seed oils are common ingredients. Reduce consumption of packaged snacks, processed baked goods, and fast food.