Seed oils have become a contentious topic on social media. While this article won't dive into the full details of the debate (check out our full fact-check on popular seed oil claims for that), it aims to draw attention to the language used in these claims and its impact on how we reason about nutrition. In particular, we will examine a new trend: seed oil cards.

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What are seed oil cards?

On social media, the message about seed oils is often simple: avoid them! To help those who want to steer clear of seed oils when eating out, some health influencers (for example Ben Azadi or Dr Pompa) have started promoting or even selling "Seed Oil Cards." These cards suggest avoiding certain vegetable oils by presenting them as an "allergy," exploiting fear and offering an illusion of control over one's health. This reflects a broader trend in online nutrition discourse where foods are labelled either as “toxic” or “superfoods.” When we treat nutrition in such black-and-white terms, we adopt an oversimplified and often inaccurate view of food. While some may see this as a small price to pay to avoid “toxic” foods that are marketed for profit without regard for our health, the message is more harmful than it seems.

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Allergy? Intolerance? What’s the difference and does it matter?

At the core of this trend is a misunderstanding of allergies and the concept of toxicity.

Allergies can be confused with food intolerances or sensitivities. This confusion is made worse by claims of allergies to avoid distrusted products. However, allergies and intolerances involve different bodily mechanisms. Allergies trigger a reaction in the immune system. For instance, when someone with a peanut allergy consumes peanuts, their immune system overreacts, potentially causing life-threatening symptoms. While peanuts themselves are not inherently dangerous, they pose a real threat to individuals with peanut allergies. For these individuals, strict avoidance is key because even a trace of the allergen can trigger a severe reaction.

In contrast, food intolerances involve the digestive system and typically result in discomfort rather than life-threatening reactions. Confusing the two can end up trivialising the severity of allergies.

On social media, this first type of immune reaction often gets equated with claims that certain foods are inherently “toxic” and should be avoided entirely, much like allergens for allergy sufferers. This concept of a food or substance being inherently dangerous is important. As it gets repeatedly reinforced on social media, it is likely to influence our thinking about nutrition. However, this approach promotes a critical misunderstanding of nutrition, which is fundamentally about balance. Nutritional guidelines don't typically say, “Never eat this or you'll get cancer.” Instead, they advise moderating the intake of certain foods and increasing the intake of others for long-term health benefits.

This messaging also ignores a key concept in toxicology: “the dose makes the poison.” Almost anything can be harmful in excessive amounts—even water. For seed oils, the scientific evidence does not support the claim that they are inherently dangerous in typical dietary amounts. Demonising these oils as toxic only fosters unnecessary fear.

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The Real-World Consequences of Misusing Allergy Claims

Let’s take a real-world scenario to illustrate why these distinctions matter. Imagine presenting a seed oil “allergy” card at a restaurant. If a person falsely claims an allergy to seed oils and a mistake occurs, there are no immediate health risks, and that mistake could easily go unnoticed. However, if someone with a life-threatening peanut allergy encounters cross-contamination, the consequences could be dire, as the body will detect that mistake and react accordingly.

When individuals misuse allergy cards, which can greatly facilitate communication between the allergy sufferer and kitchen staff, it can contribute to a culture where allergies or other conditions like Coeliac disease (which also involves the immune system) are not taken seriously. Professor Adam Fox, a leading expert in pediatric allergy, describes this trend as frustrating, and notes that “hijacking allergies for dietary preferences risks stopping restaurants from taking all such requests seriously.”

As the parent of a child with several severe food allergies, I know how stressful eating out can be. Those who don’t live with allergies may assume that the condition is generally well understood by anyone working in the food industry, but this isn’t always the case. Often, it’s not due to ignorance but rather a lack of awareness about the severity of allergies, particularly the risk posed by cross-contamination. Encouraging the misuse of allergy cards only undermines ongoing efforts to raise awareness and promote better education around these issues.

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The Problem with "Toxic Food" Thinking

The idea that seed oils are inherently “toxic” feeds into a larger narrative of food fear-mongering. In this narrative, certain foods are demonised without solid scientific backing, leading to unnecessary dietary restrictions.

A scientific mechanism might be presented to support such claims, which can sound pretty convincing (see this article for more information on how this works). But the scientific process also calls for evidence of actual harm in humans, and for hypotheses to be tested. And when it comes to seed oils, the evidence simply isn’t there.

Instead of fostering moderation and informed choices, this approach promotes avoidance and anxiety around food. Such extreme thinking is not only unhelpful, but it can also fuel disordered eating by instilling irrational fears about everyday foods.

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Conclusion

Nutrition is complex and cannot be boiled down to simplistic labels. Encouraging people to avoid foods by falsely claiming an allergy spreads misinformation and undermines the seriousness of real allergies. It's important to distinguish between personal dietary preferences and medically necessary restrictions. Choosing to avoid seed oils is a personal choice, but falsely claiming an allergy is a different matter altogether. Rather than sowing fear, we should focus on education and a balanced, science-based understanding of food. This will enable people to make informed, reasonable decisions about what they eat without unnecessary alarm or confusion.

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Disclaimer: The views expressed in this article are based on the author's interpretation of available information and are intended for educational and informational purposes only. This article does not constitute professional medical advice or guidance. Always consult with a qualified healthcare provider or nutrition expert before making changes to your diet or health routine, particularly if you have allergies or medical conditions.