Seed oils are the food industry’s new bogeyman | Are we barking up the wrong tree?
Seed Oils Aren’t the Enemy: Why We’re Barking Up the Wrong Tree
Introduction
Over the last few years, seed oils (the so-called “hateful eight”: canola, soybean, corn, sunflower, cottonseed, rice bran, grapeseed, safflower) have been cast as villains behind chronic disease—inflammation, obesity, cardiovascular problems. I fell for this narrative too. Even a few months ago, I would have confidently told you the first thing to banish from your kitchen is seed oil.
So when RFK Jr. urged companies to remove seed oils from their foods, I rejoiced. Finally, someone was taking this head-on! But then came the recommendation to replace them with beef tallow. And that’s where I hit pause. Labeling seed oils as a “food threat” while celebrating beef tallow feels less like a solution and more like an oversimplification of a complex problem.
As I dug deeper, my perspective shifted. The truth is, science doesn’t support seed oils as a major cause of health decline. Many studies show favorable—or at least neutral—outcomes. At its core, the health crisis today stems from our over-industrialized, ultra-processed food supply. Singling out seed oils shifts attention away from the real culprit and trivializes the scale of the problem.
Why the Bogeyman Narrative Persists
Yes, seed oils are industrially processed. Yes, some can oxidize under high heat. And yes, they often show up in ultra-processed foods we should all be eating less of. But the context is missing. When it comes to risk—whether in nutrition or medicine—dose matters. So, when seed oils show up in ultra-processed foods, the real danger isn’t just the oils themselves—it’s that we’re eating them as part of highly refined, hyper-palatable products loaded with salt, sugar, and additives that drive overconsumption and poor health
Seed oils are criticized for two main reasons:
Industrial processing. Refining and high-heat processing can generate small amounts of oxidation products. But in real-world cooking and consumption, studies show these levels are far below what would cause harm—especially when oils are stored and used properly. Even hexane, the solvent often used in extraction, is almost entirely removed before the final product reaches shelves.
Omega-6 fatty acid content. The fear that omega-6s drive inflammation has largely been debunked. Decades of clinical and population research consistently show that higher intakes of linoleic acid (the primary omega-6 in seed oils) are linked to lower, not higher, risks of cardiovascular disease, diabetes, and even overall mortality.
So while “industrial processing” and “omega-6” sound scary in isolation, the science tells a different story: moderate use of seed oils in a balanced diet is not only safe, but can be beneficial.
What the Trump Administration Gets Wrong
Let me be clear: I love the MAHA movement in principle. Highlighting the over-industrialization of our food system is long overdue. If this sparks conversations about cooking more at home, eating whole foods, and demanding transparency from manufacturers, I will go all in behind this movement.
But reality is far from it: demonizing a single ingredient and finding suboptimal alternatives oversimplifies a complex issue. The bigger levers for health—minimizing ultra-processed foods, and prioritizing fruits and vegetables—barely get mentioned, yet they matter far more than oil choice alone. We’ve seen this playbook before—fat in the 80s, carbs in the 2000s, sugar more recently. Pointing to one culprit ignores the need for a broader dialogue around an overhaul of the food system in the US.
My Personal Take
I still care about the oils I use at home. I reach for sesame oil when I can. I use ghee or avocado oil for high-heat cooking. But if my store-bought hummus has a little canola oil in it? I am not losing sleep.
What does offend me, though, is the push to bring back beef tallow as the “healthier” alternative. As a vegetarian, I will never order fries cooked in beef fat. But beyond my personal choice, the science is clear: swapping seed oils for saturated animal fats like beef tallow carries well-documented risks to cardiovascular health. It’s a backward step, not progress.
The bigger picture
Seed oils are not the villain they’ve been made out to be. Yes, let’s keep questioning the way our food is made. Yes, let’s demand fewer ultra-processed foods and more whole, nourishing options. But let’s stop scapegoating seed oils and instead focus on fixing what’s truly broken: a food system designed for profit, not health.
What do you think? Do you avoid seed oils in your kitchen—or do you think the bigger problem lies elsewhere? Drop your thoughts in the comments—I’d love to hear your perspective.