It seems like every week a new ingredient or topic is thrust into the internet spotlight, with boastful claims of excellent or harmful health effects ranging from social media feeds to scientific journals.

The topic that is currently on everyone’s lips, seed oils, is no exception.

Seed oils have become a heated topic of discussion in the discussions surrounding the new Trump administration, which has named Robert F. Kennedy Jr. to head the Department of Health and Human Services. Kennedy has expressed his intention to “make America whole again” if he is confirmed as HHS secretary, including a crackdown on highly processed foods, many of which contain seed oils.

What are seed oils?

The vegetable oils obtained from the seeds of certain plants – such as sunflowers, grape seeds or safflower – are often used in cooking, baking and processed foods.

Other seed oils in this category include canola oil – a genetically modified version of canola oil – corn, cottonseed, soy and rice bran.

The high-calorie ingredients can contain around 120 calories per tablespoon and are primarily made up of fats, including omega-6 polyunsaturated fatty acids. Seed oils also contain small amounts of monounsaturated and saturated fats.

Some of the oils, such as sunflower oil, contain 5.6 milligrams of vitamin E per tablespoon.

Other seed oils such as canola and soybean oil may also contain small amounts of omega-3 fatty acids.

Viral claims about seed oils

Social media wellness creators often post content about mass-produced seed oils, labeling canola, corn, cottonseed, soy, sunflower, safflower, grapeseed and rice bran oil as the “hateful eight” and toxic ingredients to be aware of should stay away.

The various loud claims online suggest that these oils in particular could contribute to inflammation, weaken the immune system, and increase the risk of chronic disease. They believe that these oils tend to break down into harmful compounds when exposed to heat, light, or prolonged storage. Particularly when these oils are cooked at high temperatures, such as frying, the polyunsaturated fats in the seed oils can oxidize, forming compounds that can lead to health problems.

Linoleic acid, an essential polyunsaturated fatty acid classified as an omega-6 fatty acid, is commonly found in seed oils, and according to Consumer Reports, many of these social media claims claim that too much linoleic acid could promote chronic inflammation.

Critics of seed oils also argue that heat and solvents that can be used during the extraction process can produce harmful chemicals and trans fats. However, experts say the risk is relatively low because oils are typically heated only briefly and not to particularly high temperatures, which creates fewer trans fats than products like milk or butter.

Research and scientific studies on seed oils

Research has consistently shown that omega-6 intake does not confer an increased risk of heart disease and has potential longevity benefits. Additionally, the trace amounts found in seed oils are unlikely to be harmful to health.

While studies are still limited, a randomized control trial of sunflower and rapeseed oil published in the European Journal of Nutrition in 2022 found no significant effect on heart or kidney disease markers in adults who were overweight or overweight compared to their usual sources of fat were obese.

In 2019, researchers examined a pooled global analysis of 30 studies and found that levels of linoleic acid and arachidonic acid did not increase individuals’ risk of heart disease.

Another study on linoleic acid, published a year earlier in the American Journal of Clinical Nutrition, found that people with the highest levels of linoleic acid in their blood had a 43% lower risk of dying from disease during the study period than those with the lowest levels of linoleic acid. The researchers also concluded that higher blood levels of arachidonic acid, another chemical related to the omega-6 fats in seed oils, reduced the risk of death by 20%.

Expert recommendations for seed oil in your diet

Omega-6, also from seed oil, are healthy fats that the human body needs but cannot produce itself and therefore must be consumed through food. In moderate amounts, Omega-6 has been shown to help lower bad cholesterol and may reduce the risk of heart disease and stroke.

Excessive intake of omega-6, especially too little omega-3 fatty acids, which can come from fish, nuts and seeds, can promote inflammation, which can negatively impact health.

The American Heart Association recommends getting 5 to 10% of your daily calories from omega-6 fatty acids. On a 2,000 calorie diet, this equates to 11 to 22 grams per day and between 100 and 200 calories.

There are some legitimate concerns about seed oil consumption as it relates to the seeds being exposed to high temperatures that can lead to the buildup of harmful chemicals. However, experts point out that this is especially a problem in commercial restaurants or factory fryers where the oil is rarely changed, unlike when cooking at home.

Many commercially processed foods that use seed oils — from snack foods like protein bars to potato chips — tend to be unhealthy for other reasons, experts point out. Processed foods often contain too many refined carbohydrates as well as too much sodium, sugar and other unhealthy ingredients that are not part of a balanced diet.