As Americans become more aware of what’s in their food, concerns about certain cooking oils are growing. Seed oils, which come from plants and are often used in processed foods, have come under scrutiny. Robert F. Kennedy Jr., Secretary of Health and Human Services, has called these oils a hidden poison in the American diet.
Not all seed oils are harmful, though. Dr. Cate Shanahan, a board-certified family physician in Florida, explains that some, like sesame, peanut, and flaxseed oils, can be good for you. But she has identified eight seed oils she calls the “hateful eight” that should be avoided.
These eight oils are corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grape seed oil.
Dr. Shanahan says these oils are unhealthy for several reasons. Extracting oil from these seeds is difficult. It requires high heat and pressure, which introduces a chemical called hexane, a neurotoxin.
The oils contain polyunsaturated fats that can break down into harmful toxins when heated during cooking. Even after processing, these oils can continue to degrade and produce toxins.
The refining process needed to make these oils edible also removes important nutrients like choline, lecithin, and other phospholipids. These nutrients are vital for brain function, nerve health, cell division, and fertility.
Seed oils are common in processed junk foods, restaurant meals, and even hospital food. Dr. Shanahan says the presence of these oils is what often makes a food unhealthy. “When you look at the ingredients, are they wholesome or not? These hateful eight seed oils are not wholesome,” she said.
Recent studies have linked seed oils to higher risks of colon cancer. However, some health organizations disagree. In 2024, the American Heart Association (AHA) stated that seed oils are safe and beneficial. The AHA said claims that seed oils break down into toxins and cause inflammation are misleading. They emphasized that overeating ultra-processed foods with added sugars and sodium is a bigger health concern.
Dr. Christopher Gardner, a nutrition scientist at Stanford University, also defended seed oils. He called the fear of these oils “odd” and said they should not be feared.
As the debate continues, experts agree that paying attention to food ingredients is key to making healthier choices.
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