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Short Summary
Main recommendation: Ben Bikman argues that carbohydrates, especially refined starches and sugars, are the main driver of insulin resistance, and that seed oils should not be blamed as the primary cause, though he still advises avoiding them. He explains that carbs drive the insulin spikes that underlie hyperinsulinemia, and that cutting refined carbs usually cuts seed oil intake too.
Key Points
- Bikman says the "seed oils cause insulin resistance" claim, put forward by Dr. Kate Shanahan, conflicts with another seed oil argument that linoleic acid makes fat less insulin resistant and therefore more fattening.
- He cites Lee et al. (2006), a rodent study titled "Saturated but not n-6 polyunsaturated fatty acids induce insulin resistance," and says in some human infusion studies, polyunsaturated fats generally cause the least insulin resistance among fats tested.
- Bikman says direct infusion of saturated fats causes insulin resistance, but he notes infusion is not the same as eating, so this does not settle the diet question.
- He argues insulin, not carbs themselves, is the problem, pointing to a one-week overeating study in healthy people where fasting insulin levels rose about two and a half times.
- He says refined carbs and seed oils usually come packaged together, so restricting refined starches and sugars also tends to restrict seed oils.
Details Worth Noting
- Concrete instructions: Control refined carbohydrates first, since Bikman calls this "rule number one for improving insulin sensitivity." Refined starches and sugars are the main target, and fibrous tubers or vegetables eaten infrequently are not a concern for him. Check food labels: in packaged refined starch and sugar products, the fat is typically soybean oil or "vegetable oil," so reading labels shows where seed oils are hiding. Avoid seed oil-fried foods such as french fries and potato chips, which removes both the refined starch and the frying oil. He also states he is an advocate of avoiding polyunsaturated fats, so limiting them remains his advice even though he disputes that they cause insulin resistance.
- Bikman notes he is "seed oil adjacent," acknowledging seed oil harm while rejecting the claim that seed oils explain all metabolic problems.
- He says the infusion versus eating distinction is a key limitation of the research he cites, and that this topic is too large to fully cover in the discussion.
- He refers to his two books and to Insulin IQ YouTube channel content for further background, but these are mentioned only as sources, not as steps.
- The discussion is a conversation with Shannon, and the claims are Bikman's interpretation of studies, not individualized health advice.
Bottom Line
Bikman's view is that the insulin response to refined carbohydrates matters more than seed oils for insulin resistance, but cutting refined carbs also removes most seed oil intake in practice.
