Seed oils such as sunflower, canola, soybean, and corn oil have been used in kitchens for decades. Once seen as a convenient and neutral cooking ingredient, these oils have recently become the target of controversy. Social media influencers and public figures claim that seed oils are harmful, unnatural, and even toxic.

Among the most vocal critics is U.S. presidential candidate Robert F. Kennedy Jr., who has warned that seed oils are “poisoning” the public. He has urged a return to traditional fats like butter and lard, sparking intense debates online. His statements have even influenced fast food chains, some of which now advertise a switch to beef tallow instead of seed oils.

Despite these claims, many nutrition experts argue that the fears surrounding seed oils are based on misinformation rather than science. They warn that misleading claims are creating unnecessary panic about an ingredient that has been part of modern diets for generations.

How Seed Oils Are Made and Why It Matters

Seed oils, including rapeseed (canola), sunflower, soybean, and corn oil, have been widely used since the 1950s. These oils are extracted from seeds using a process that includes pressing and solvent extraction, often involving hexane. Some critics point to this refining process, which includes bleaching and deodorizing, as proof that seed oils are unnatural.

However, food scientists explain that refining removes harmful substances and ensures that the oils are safe for consumption. Tom Sanders, an emeritus professor at King’s College London, explains that the refining process is designed to make the oils safer and more stable for cooking. He states that the final product contains only trace amounts of solvents, far below the limits set by food safety authorities.

Sarah Berry, a professor of nutritional sciences at King’s College London and chief scientist at the nutrition company Zoe, agrees. She says that refined seed oils are “very safe to eat” and that the idea that they are toxic is not supported by scientific evidence.

The Omega-6 Debate and Misunderstood Science

A key argument against seed oils is their high omega-6 content, especially linoleic acid. Critics claim that omega-6 fatty acids cause inflammation by interfering with omega-3’s anti-inflammatory effects. This theory is popular on social media, but experts say it is not accurate.

Berry explains that while lab studies on mice suggest a link between omega-6 and inflammation, human studies do not support this conclusion. Instead, research shows that linoleic acid either has neutral or even anti-inflammatory effects in people.

Sanders dismisses the idea that linoleic acid is harmful as “nonsense.” He explains that it is an essential nutrient that the body needs for proper immune function and healthy blood clotting. Deficiency in linoleic acid can lead to health problems.

In fact, research shows that replacing saturated fats like butter with plant-based oils can be beneficial. A 33-year study published in JAMA Internal Medicine followed 200,000 people and found that replacing a tablespoon of butter with plant oils like soybean or canola oil daily reduced the risk of death by 17%. This included a lower risk of heart disease and cancer.

According to Sanders, the widespread use of seed oils over the past 50 years has contributed to a decline in cardiovascular disease. This contradicts claims that seed oils are driving chronic illnesses.

Correlation Does Not Equal Causation

Some critics argue that because chronic illnesses have increased alongside seed oil consumption, the oils must be to blame. However, experts stress that this is a flawed way of looking at the issue.

Berry explains that “association does not mean causation.” Many factors influence public health, and the modern diet has changed significantly over the past 70 years. She notes that around 60% of seed oils in today’s diet come from ultra-processed foods, which contain many other unhealthy ingredients. The problem, she says, is not seed oils themselves but the overall quality of processed foods.

Historical research has also added to the confusion. A 1960s study found that men with heart disease consumed more seed oils. However, those oils came from margarine that contained trans fats, which are now known to be harmful. This led to a mistaken belief that seed oils are dangerous when, in reality, trans fats were the problem.

Misinformation and the Backlash Against Scientists

Despite the scientific evidence supporting seed oils, misinformation spreads quickly. Berry, who has spoken out against false claims, has faced intense backlash. After defending seed oils on a podcast, she received hate mail and was called “the most hated scientist in America.”

She admitted that she considered staying silent to avoid further attacks. However, she ultimately decided to continue speaking out. “They want to silence the science,” she says. “That made me more determined to keep going.”

The spread of false information about food and nutrition is nothing new. Scare stories and dramatic headlines often go viral, while evidence-based messages struggle to gain attention. As Berry puts it, “Clickbait wins over boring truth.”

The Verdict: No Need to Fear Seed Oils

Experts agree that there is no scientific reason to fear seed oils. Sanders calls the panic over seed oils “just gossip” with no solid research behind it. Both he and Berry emphasize that good nutrition is about overall diet balance, not demonizing one ingredient.

Instead of focusing on eliminating seed oils, experts recommend reducing processed food intake and maintaining a diet rich in whole foods. The evidence remains clear: seed oils, when consumed as part of a balanced diet, are not only safe but may also benefit heart health.