Seed oils and their health effects are quickly becoming one of the more controversial and hotly-debated items in pantries and on grocery store shelves.

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When Robert F. Kennedy Jr., an outspoken critic of seed oils, took charge of the Department of Health and Human Services (HHS) in 2025, the debate over these oils gained national attention.

These oils–plant-based cooking oils made from the seeds of various plants–are often low in saturated fat, unlike alternatives such as olive oil–which is derived from whole olives rather than seeds–and butter.

Though the association of saturated fats with heart disease began in the 1950s, the connection is disputed within the scientific community. Several peer-reviewed scientific studies did not find a significant connection between saturated fats and fatal cardiovascular events, such as strokes and heart attacks; however, other studies link reduced intake of saturated fats to a reduction in non-fatal cardiovascular events.

Some health and wellness influencers suggest that seed oils are toxic due to the ways they are processed. They have dubbed the most common seed oils – canola (rapeseed) oil, corn oil, cottonseed oil, soybean oil, sunflower oil, safflower oil, grapeseed oil, and rice bran oils – the “Hateful Eight.” Seed oil critics argue that their overabundance in the food supply since the 1970s is linked to chronic inflammation that causes various health issues.

On the other hand, many medical and nutrition experts advocate for the consumption of seed oils as part of a balanced diet due to their content of unsaturated fat (rather than saturated fats) and other factors. These supporters of seed oils attribute other diet-related issues–such as the overconsumption of ultra-processed and high-calorie foods–to chronic health conditions in the country.

Stance 1: Seed oils should be consumed as part of a balanced diet

Core Argument: Seed oils are a valuable source of essential fatty acids and other nutrients that support overall health.

Supporting Arguments

• Seed oils, such as flaxseed oil and chia seed oil, are rich in omega-3 fatty acids, which are essential for heart health. Omega-3 fatty acids help reduce inflammation and lower the risk of chronic diseases such as heart disease. 
• “While seed oils do contain high levels of omega-6 fatty acids, that's not a bad thing. Omega-6 is a polyunsaturated fat the body needs but cannot produce itself, so it must get it from foods.”
• Seed oils are low in saturated fats in comparison to animal-based fats such as butter or beef tallow. Substituting those saturated fats for seed oils—which are unsaturated fats—can decrease bad cholesterol and increase good cholesterol, as well as improve blood sugar regulation.
• Some seed oils, like sesame oil, are high in antioxidants that protect the body from oxidative stress. Sesame oil, for example, contains sesamol and sesaminol, two antioxidants that have been shown to have numerous health benefits.
• “If people use seed oils to cook or complement otherwise healthy meals – such as stir-frying vegetables with sesame oil or lightly dressing a salad with sunflower oil – the benefits far outweigh any potential health risks.”
   

Stance 2: Seed oils should be consumed in moderation

Core Argument: While seed oils have nutritional benefits, they should be consumed in moderation due to their high calorie content and potential to contribute to inflammation when consumed in excess.

Supporting Arguments

• Like all fats, seed oils are high in calories. Consuming them in excess could contribute to weight gain and related health problems. It's important to use them sparingly and as part of a balanced diet. 
• “For most people, there’s no reason to exclude seed oils from your diet — and in moderation, seed oils can actually support your health.”
• Because seed oils are inexpensive and relatively flavorless, they are frequently used in ultra-processed foods. The larger issue is that Americans consume high amounts of ultra-processed food, which contributes to the overconsumption of seed oils. These ultra-processed foods also tend to be high in sodium, refined carbohydrates, and added sugars, which also have negative health effects.
   

Stance 3: Seed oils should be avoided

Core Argument: Seed oils are often heavily processed and contain an unhealthy balance of omega-6 to omega-3 fatty acids, potentially promoting inflammation and other health problems.

Supporting Arguments

• Some seed oils, such as sunflower oil and corn oil, are high in omega-6 fatty acids. While these are essential fats that the body needs, most people get too much omega-6 and not enough omega-3. This imbalance can promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases.
• Most seed oils on the market are refined using a process that involves high heat and chemical solvents. This process can strip the oils of their natural nutrients and can introduce harmful substances. For example, the refining process can result in the formation of trans fats, which are harmful to heart health. 
• Seed oils are high in polyunsaturated fatty acids (PUFAs), which react with oxygen and deteriorate into toxins in the body. This can result in oxidative stress, potentially leading to increased free radicals which can damage cells, contribute to the development of cancer, and have other consequences. 
• Americans’ consumption of seed oils has increased drastically over the past 70 years, which seed oil critics attribute as a strong correlation to an increase in inflammatory and metabolic diseases.
   

Stance 4: Different seed oils and processing techniques have different health impacts

Core Argument: While seed oils can provide essential nutrients, their overall impact on health can vary depending on factors like the type of oil, the way it's processed, and individual dietary needs.

Supporting Arguments

• Different seed oils have different nutritional profiles. For example, flaxseed oil is rich in omega-3 fatty acids, while sunflower oil is high in vitamin E. The health impact of consuming these oils can depend on the rest of your diet and your individual nutritional needs. 
• How seed oils are processed can greatly impact their health benefits. Cold-pressed oils, which are extracted without heat or chemical solvents, tend to be higher in nutrients than refined oils. However, they can also be more expensive and have a shorter shelf life.
• “For most people, oils are a healthy part of an overall diet. But it’s important to make informed choices about the types of oils you use and to make sure they’re a fit both for your palate and nutritional needs.”

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