Confused about seed oils? You're not alone. The internet is flooded with claims that these oils are harmful, with many pointing fingers at them as a culprit behind rising obesity, Type 2 diabetes, and more.

Recently, Robert F. Kennedy Jr. even called them “one of the driving causes of the obesity epidemic.” But is there any truth to this?

Or is it just internet hype? Let's break it down and see what experts really think about seed oils.

So, What Exactly Are Seed Oils?

In simple terms, seed oils are vegetable oils made from pressing the seeds of various plants. Common ones include:

Canola oil, Corn oil, Soybean oil, Sunflower oil, Safflower oil, Grapeseed oil, Rice bran oil, Cottonseed oil

These oils are usually made by crushing the seeds, although some methods involve more processing than others. For example, grapeseed oil is often a byproduct, while soybean oil is extracted from soybeans.

Just to clear up any confusion, olive oil and avocado oil aren’t considered seed oils. They're made from the flesh of the fruit, not the seed.

Why Do People Use Seed Oils?

Seed oils are loved for three main reasons:

High Smoke Point: This means they can handle high-heat cooking without breaking down and creating harmful compounds.

Neutral Flavor: They don't overpower the taste of your food, making them great for a variety of dishes.

Affordability: Seed oils are typically cheaper than options like olive oil or butter, making them a more budget-friendly choice.

What Do Experts Say?

The majority of experts, including those at the American Heart Association (AHA), say that seed oils, in moderation, can actually be beneficial for your health. Why? Because they’re a source of polyunsaturated, which help lower bad LDL cholesterol and reduce the risk of heart disease.

For example, canola and soybean oils contain both omega-3 and omega-6 fatty acids, which are essential that play important roles in reducing inflammation and supporting brain health. They’re also a good source of Vitamin E, a powerful antioxidant that protects cells from damage.

Are There Risks?

Like all oils, seed oils aren’t perfect. Cooking with them at too high of a temperature can break them down and release harmful compounds, such as acrolein and aldehydes.

But this happens with most oils, not just seed oils. If you’re mindful about cooking at the right temperature, you can avoid this issue.

Bottom Line: Should You Avoid Seed Oils?

The short answer: It’s not necessary to cut them out of your diet. Research doesn’t show that seed oils are inherently bad for you.

In fact, they can be a healthier option compared to saturated like butter or lard. But if you prefer a different oil or want to avoid them, that’s totally fine too.

At the end of the day, the key is to focus on eating a balanced diet, including plenty of fresh vegetables, lean proteins, and whole foods. A tablespoon or two of seed oil every now and then won’t make or break your health.