I’m not sure exactly when I started questioning my stance on seed oils. Maybe it was when a basic bottle of olive oil reached $15, while rapeseed oil stayed at $3. Or maybe it was when I noticed that one of the most vocal critics of seed oils was Robert F. Kennedy Jr. (RFK Jr.), a well-known vaccine skeptic. Most likely, though, it was after reading a large, comprehensive study in *The Journal of the American Medical Association* last month, which linked plant oils (including seed oils) to lower rates of cancer and heart disease deaths—a stark contrast to the online hysteria.

### What are seed oils?
A quick TikTok search for “seed oils” reveals a flood of alarming claims. One video warns of “toxic seed oils that can kill you,” while another declares them “the worst thing you can consume,” set to ominous music. The supposed culprits? The “hateful eight”: rapeseed (canola), sunflower, soybean, cottonseed, corn, grapeseed, rice bran, and safflower oils.

### Are seed oils actually bad for you?
Critics argue that the extraction process makes these oils toxic, claiming they cause inflammation and oxidize easily (which degrades quality and creates harmful compounds). They also blame rising consumption of these oils for increases in heart disease, diabetes, and cancer—often illustrated with dramatic social media infographics.

But Dr. Sarah Berry, chief scientist at Zoe and professor of nutritional sciences at King’s College London, cautions: “These graphics show correlation, not causation. Our diets have changed drastically over the decades, and about 60% of seed oil intake comes from heavily processed foods packed with other unhealthy ingredients. So, is it the oil—or the junk food it’s often paired with?”

In other words, if you’re eating fried chicken and fries daily (cooked in seed oil), the oil itself probably isn’t the main issue. Still, RFK Jr. insists we’re being “unknowingly poisoned” by seed oils and has pushed for fast-food chains to switch to beef tallow—even selling hats with the slogan “Make Frying Oil Tallow Again” (MFOTA?) before becoming U.S. health secretary.

Yet the *JAMA* study—a large meta-analysis—found that replacing butter with plant oils (like olive, soybean, or canola) could significantly reduce early deaths. Berry notes that while seed oils oxidize faster than tallow or butter, “unless you’re reheating the same oil for days and leaving it exposed, there’s no real evidence of harm.”

### Is there a “best” way to extract oil?
One claim that gave me pause was that refining processes (extraction, bleaching, deodorizing) strip seed oils of benefits and make them harmful. This doesn’t apply to cold-pressed oils (where seeds are simply squeezed), but is there a “good” way to produce them?**Is there really a difference between cold-pressed and refined oils?**

“I don’t know of any published research that directly compares cold-pressed and refined oils in human trials,” Berry tells me. “I’d love to see that study, but nearly all the existing research on seed oils uses refined versions—and they still show health benefits.” She does note that processing can strip away some beneficial plant compounds, but many antioxidants remain similar in both refined and cold-pressed oils. “Not all processed foods are bad—refinement makes the oil safer and less likely to spoil quickly.”

Sensing my hesitation, Berry adds that she personally chooses refined seed oils. “I could afford cold-pressed, but I buy the regular refined ones for myself,” she says. “Cold-pressed oils are expensive, and there’s no proof they’re healthier than refined versions.”

**Are the fatty acids in seed oils harmful?**

Seed oils are high in omega-6 fats, which some critics link to inflammation—though a 2019 Harvard report disputes this. Meanwhile, oils like extra virgin olive oil contain more omega-3s. Both types are essential for health: omega-6 helps lower bad cholesterol and regulate blood sugar, while omega-3s fight inflammation, protect the heart, and prevent blood clots.

Nutritionist Hannah Alderson suggests balancing your fat intake by prioritizing omega-3s, especially since modern diets often overuse seed oils and underconsume omega-3-rich foods. “Eat more grass-fed meat, algae, walnuts, flaxseeds, chia seeds, and oily fish,” she advises. If you’re still wary of refined oils, “opt for cold-pressed versions.”

Alderson also recommends storing oils properly to prevent damage: “Keep them in dark glass bottles, away from light and heat. Don’t pour oil straight into a hot pan—let it warm up first.”

**The bottom line on seed oils**

As usual, the truth about health and diet is less dramatic than social media claims. Seed oils aren’t poison, and there’s no miracle solution. The key is balance—eating a varied, sensible diet.

I’ve always favored extra virgin olive oil, partly for its proven heart benefits and partly because I like the fancy packaging. But it’s pricey and has a strong flavor that doesn’t suit every dish. Now, I’ll feel better about using neutral oils like rapeseed for cooking and baking.

And butter? After talking to Berry, I’ll keep enjoying it on toast—though she confirms it raises cholesterol more than olive or seed oils. Still, she adds, “At the end of the day, it’s about moderation.”We should enjoy our food. A little butter every day won’t hurt you. And thank goodness for that.