SugarSaint logo
QuizBlogBuy
← Back to Blog
PUFA Education • October 4, 2025

Are Nut and Seed Oils Better Than Vegetable Oils?

Are Nut and Seed Oils Better Than Vegetable Oils?

TL;DR

Nut and seed oils (walnut, almond, flaxseed, sesame) are still high in PUFAs. "Cold-pressed" or "organic" doesn't make them safe. They oxidize easily and suppress metabolism like industrial seed oils. Whole nuts in moderation are fine (PUFAs stay stable inside the nut). Nut oils are not. Avoid flaxseed oil, walnut oil, sesame oil, almond oil. Cook with butter and coconut oil instead.

You stopped using canola oil.

Switched to "healthier" oils. Walnut oil. Almond oil. Sesame oil. Flaxseed oil for omega-3s.

"Cold-pressed." "Organic." Premium price. Health food store.

You think these are better.

They're not.

Still PUFAs. Still oxidize. Still suppress metabolism.

Nut oils are like artisanal cigarettes. Better marketing. Same damage.

What Nut and Seed Oils Are

Extracted from nuts or seeds.

Common types:

  • Walnut oil
  • Almond oil
  • Flaxseed oil (linseed oil)
  • Sesame oil
  • Pumpkin seed oil
  • Sunflower seed oil
  • Safflower seed oil
  • Grapeseed oil

Marketing claims:

  • "Cold-pressed" (less processing than industrial oils)
  • "Organic" (no pesticides)
  • "Rich in omega-3s" (especially flax)
  • "Heart-healthy" (standard nonsense)

Reality: All are high in PUFAs. All oxidize when exposed to heat, light, or air. All suppress thyroid and metabolism.

PUFA Content of Nut and Seed Oils

Percentage of fat that is PUFA:

Very high (70-80% PUFA):

  • Walnut oil: 75%
  • Grapeseed oil: 70%
  • Sunflower oil: 65-70%
  • Safflower oil: 75%
  • Flaxseed oil: 73%

High (40-60% PUFA):

  • Sesame oil: 42%
  • Pumpkin seed oil: 50%

Moderate (20-30% PUFA):

  • Almond oil: 26%
  • Peanut oil: 32%

For comparison:

Any oil above 10% PUFA is problematic.

Why "Cold-Pressed" Doesn't Help

Cold-pressed means: Extracted without high heat. Mechanical pressing only.

This prevents: Some oxidation during processing.

This doesn't prevent:

PUFAs are unstable.

"Cold-pressed" delays oxidation. Doesn't eliminate it.

Once oil is extracted from the nut: PUFAs are vulnerable. Oxidize rapidly. Damage metabolism.

Why "Organic" Doesn't Help

Organic means: No synthetic pesticides or GMOs.

This prevents: Pesticide residue in final product.

This doesn't prevent:

Organic walnut oil is still 75% PUFA.

Same metabolic damage as conventional walnut oil.

Organic matters for produce. Doesn't matter for high-PUFA oils.

Flaxseed Oil and Omega-3s

Flaxseed oil is marketed for omega-3 content.

Contains: Alpha-linolenic acid (ALA), a plant-based omega-3.

Problem:

Flaxseed oil is worse than most other oils.

Most unstable. Oxidizes within weeks of opening. Rancid before you taste it.

Want omega-3s? Eat fatty fish.

EPA and DHA from fish are pre-formed. No conversion needed. More stable than plant omega-3s.

Whole Nuts vs. Nut Oils

Whole nuts in moderation: fine.

Why:

Nut oils: problematic.

Why:

Example:

Eating 10 walnuts:

Cooking with 2 tablespoons walnut oil:

Whole nuts ≠ nut oils.

Which Nuts Are Lowest in PUFAs

If eating whole nuts:

Best choices (lowest PUFA):

  • Macadamia nuts: 2% PUFA (mostly saturated fat)
  • Hazelnuts: 10% PUFA
  • Cashews: 8% PUFA
  • Chestnuts: 15% PUFA

Moderate:

  • Almonds: 25% PUFA
  • Pistachios: 28% PUFA
  • Pecans: 25% PUFA
  • Peanuts: 32% PUFA (technically legume)

Highest PUFA (limit or avoid):

  • Walnuts: 75% PUFA
  • Sunflower seeds: 65% PUFA
  • Pumpkin seeds: 50% PUFA
  • Pine nuts: 45% PUFA

Stick to macadamias and hazelnuts if eating nuts regularly.

Limit high-PUFA nuts to small amounts.

Sesame Oil

Toasted sesame oil: Used in Asian cooking. Strong flavor.

PUFA content: 42%

Better than canola? Yes.

Still problematic? Yes.

If using sesame oil:

Better alternative: Coconut aminos for Asian flavor. Butter or coconut oil for cooking.

What to Cook With Instead

Best cooking fats:

Butter:

Ghee (clarified butter):

Coconut oil:

Tallow, lard, duck fat:

Olive oil (sparingly):

How to Replace Nut Oils

Walnut oil on salad → Olive oil or butter melted over warm vegetables

Almond oil in baking → Melted butter or coconut oil

Sesame oil in stir-fry → Butter or ghee for cooking, tiny amount sesame oil for flavor at end

Flaxseed oil supplement → Fatty fish 2-3x per week or fish oil if needed

Grapeseed oil for high-heat cooking → Ghee, tallow, or coconut oil

What About Nut Butters

Almond butter, cashew butter, etc.:

If ingredients = nuts + salt: Probably fine in moderation.

If ingredients = nuts + vegetable oil: Avoid.

Many commercial nut butters contain added canola or soybean oil. Read labels.

Better:

Timeline After Eliminating Nut Oils

Week 2-4:

Month 2-3:

Month 3-6:

Month 6-12:

Nut oils take 6-12 months to clear from body fat.

Sooner you stop, sooner you heal.

FAQ

Q: Is walnut oil really that bad? It's expensive and "artisanal." A: 75% PUFA. Oxidizes rapidly. Suppresses metabolism like canola. Price doesn't change chemistry.

Q: I take flaxseed oil for omega-3s. Should I stop? A: Yes. Flaxseed oil is highly unstable. ALA converts poorly to EPA/DHA. Eat fatty fish instead or use fish oil supplements.

Q: Can I eat a handful of almonds or walnuts daily? A: Almonds in moderation are fine. Limit walnuts (75% PUFA). Macadamias are better choice.

Q: What about sesame oil in small amounts? A: If using 1 teaspoon for flavor, probably okay. But don't use as main cooking fat. Add after cooking, not during.

This isn't medical advice. Experiment with eliminating nut oils and track your symptoms.

Get the Course – $297

Take the 2-Minute Quiz