What Are Seed Oils And Are They Bad For You? Let's Fact-Check RFK Jr.'s Most Controversial Claims

Anyone can make health claims on social media, but it's vital to fact-check them before using them as the basis to overhaul your diet. In a recent Instagram post, Robert F. Kennedy, Jr. declared that seed oils were the cause of the American obesity epidemic due to their widespread use as frying fats in restaurants. In another post, he called seed oil "one of the worst things you could eat." According to Kennedy, replacing seed oils with beef tallow would help reduce problems related to inflammation and excess weight gain. Kennedy may show genuine concern, but are his assertions accurate?  

"Blaming a single item like seed oils for concerns like rising body fat levels oversimplifies the issue and overlooks the larger systemic factors, such as economic inequality, food insecurity, and lack of healthcare access, that research shows play a much more significant role in shaping health outcomes," explains Kathleen Benson, a registered dietitian from Top Nutrition Coaching, in an exclusive interview with Health Digest. "There are many factors contributing to the current health challenges in the US, including social determinants of health that impact access to walkable communities, nourishing foods, physical activity, quality healthcare, affordable housing, education, and stable employment."

But why point a finger at seed oils at all? Part of the hubbub comes from seed oils' omega-6 fatty acid content.

Seed oils come from foods containing seeds, including corn, sunflower plants, peanuts, and safflower plants. These oils contain high levels of omega-6 fatty acids and are regularly used in ultra-processed products. 

Writing for the Mayo Clinic, Dr. Francisco Lopez-Jimenez notes that though omega-6 fatty acids have been associated with inflammation, they've also been linked to cardiovascular disease risk reduction when consumed in moderation. Similarly, the American Heart Association (AHA) takes a favorable stance toward seed oils despite their omega-6 fatty acid content. Additionally, a 2018 study for Advances in Nutrition revealed little evidence that omega-6 fatty acids fostered inflammation in the body.

"[It's] difficult to pinpoint whether [inflammation] is due to the omega-6 fats themselves or other factors, such as low fiber or produce intake, which are often low in diets high in ultra-processed foods," says Benson. "Addressing overall diet quality and focusing on variety and nutrient balance provides a clearer and more actionable approach to improving health." For instance, she suggests increasing omega-3 fatty acid consumption to balance omega-6 fatty acid intake. According to a 2006 paper in Biomedicine & Pharmacotherapy, the typical omega-6-to-omega-3 ratio in modern-day Western diets is at 16:1.

Kennedy's anti-seed oil proposal includes embracing beef tallow for frying, which may have merit. Though beef tallow is a saturated fat, its unique fat profile includes fats that have a neutral effect on cardiovascular responses (per the Mayo Clinic). Consequently, beef tallow may be a satisfactory swap for seed oils in moderation.

Benson offers a nuanced response when asked if beef tallow is healthier than seed oils. "Beef tallow is more stable at high heat due to its saturated fat content, making it less likely to oxidize and produce potentially harmful compounds during cooking," she admits. "Many seed oils are refined and have high smoke points, but their higher polyunsaturated fat content, which oxidizes more easily, can make them less stable. However, seed oils like canola or sunflower are lower in saturated fat and higher in unsaturated fats, which are generally better for heart health."

Per Benson, it's okay to use canola and sunflower oils for home cooking and frying, but any seed oils that smoke or smell burnt should be discarded. Ultimately, she sees no reason to avoid seed oils as long as they're used with a variety of fats within an overall nutrient-rich diet.

What if you already bought a boatload of beef tallow after reading Kennedy's Instagram posts? Ironically, TikTok has an answer: Slather it on your face for glowing skin. Just don't feel pressured to stop using seed oils.