Are seed oils really bad for you? Researchers unpack RFK Jr.'s claims

Summary

Life Kit Episode Summary: "Are Seed Oils Really Bad for You? Researchers Unpack RFK Jr.'s Claims"

Release Date: July 31, 2025
Host: Marielle Segarra

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Introduction

In this episode of Life Kit, hosted by Marielle Segarra, the focus is on the contentious topic of seed oils and their impact on health. The discussion is sparked by claims from Health Secretary Robert F. Kennedy, Jr., who alleges that seed oils like canola, sunflower, and soybean oil are detrimental to American health. To delve deeper into these claims, Marielle engages with NPR health correspondent Maria Godoy, who brings expert insights and research findings to the conversation.

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Understanding Seed Oils

What Are Seed Oils?
Marielle initiates the conversation by seeking clarity on what constitutes a seed oil. Maria Godoy explains that seed oils, often referred to as vegetable oils, are extracted from the seeds of various plants. Common examples include canola, corn, safflower, soybean, cottonseed, sunflower, rice bran, and grapeseed oils. The extraction process typically involves refining methods using chemical solvents like hexane to maximize oil yield, contrasting with mechanical pressing methods used for oils like extra virgin olive oil.

Quote:
"Seed oils are typically refined, which means that producers use a chemical solvent, usually something called hexane, to extract the maximum amount of oil from the seed."
— Maria Godoy [03:16]

Alternatives to Seed Oils
Non-seed oils such as olive oil, avocado oil, and coconut oil are discussed as alternatives. However, Maria highlights concerns about the purity of some alternatives, noting that a 2020 study found that much of the avocado oil on the market was either rancid or adulterated with other oils.

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Primary Concerns About Seed Oils

1. Hexane Residues from Refining

   The Issue:
   Critics argue that seed oils contain trace amounts of hexane, a chemical used in the refining process, which could pose health risks despite being removed during processing.

   Expert Insight:
   Maria cites a federal government report concluding that the residual hexane levels in seed oils are toxicologically insignificant. Furthermore, a researcher in fat and oil health effects mentions that residual hexane likely evaporates during cooking.

   Quote:
   "Toxicologists from the federal government have looked at this, and in a report published earlier this year, they concluded that the trace amounts of hexane residue in the seed oils we eat are toxicologically insignificant."
   — Maria Godoy [05:06]

   Recommendations:
   For those still concerned, Maria suggests opting for organic or cold-pressed seed oils, which do not contain hexane.

2. Omega-6 Fatty Acids and Inflammation

   The Debate:
   Seed oils are high in omega-6 fatty acids, which critics claim can lead to chronic inflammation—a risk factor for various diseases. Conversely, omega-3 fatty acids are known for their anti-inflammatory properties.

   Expert Viewpoint:
   Sarah Barry, a nutrition scientist, explains that while omega-6s can theoretically promote inflammation, real-world studies do not support this concern. In fact, omega-6 fatty acids can also have neutral or anti-inflammatory effects.

   Quote:
   "Now, that all looks beautiful on a piece of paper, but it doesn't play out in the human body. And there's randomized control trials consistently to support this."
   — Sarah Barry [08:22]

   Maria adds that randomized controlled trials have found no significant increase in inflammatory markers with higher seed oil consumption.

   Additional Insights:
   Tom Brenna, a fatty acids researcher, acknowledges that while excessive omega-6 intake might be a concern for individuals with certain genetic variations, the general population does not need to eliminate omega-6s. Instead, the focus should be on balancing omega-6 intake with sufficient omega-3s.

3. Seed Oils vs. Ultra-Processed Foods

   Core Issue:
   A prevalent criticism is that seed oils are prevalent in ultra-processed foods, which are linked to various health issues. The debate centers on whether the negative health outcomes are due to the seed oils themselves or the broader context of ultra-processed food consumption.

   Expert Consensus:
   Sarah Barry and Christopher Gardner both emphasize that ultra-processed foods contain multiple unhealthy components beyond seed oils, such as high levels of salt, sugar, and artificial additives. Therefore, it is misleading to attribute health problems solely to seed oils.

   Quote:
   "Is it the junk food that's causing these health issues or is it the seed oils? And I have always thought it's the junk foods."
   — Christopher Gardner [14:07]

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Expert Recommendations

• Balanced Omega Intake:
  Nutrition experts advise maintaining a balanced intake of omega-6 and omega-3 fatty acids rather than eliminating omega-6s. Incorporating foods rich in omega-3s, such as fatty fish (e.g., salmon, mackerel), walnuts, flaxseeds, and chia seeds, is essential for health.

• Reducing Ultra-Processed Foods:
  A key takeaway is the importance of minimizing consumption of ultra-processed foods, which are the primary source of excessive omega-6 fatty acids and other unhealthy ingredients. Emphasizing whole foods like fruits, vegetables, lean proteins, and healthy fats contributes to better health outcomes.

• Choosing Quality Oils:
  For those concerned about seed oils, opting for high oleic varieties or non-refined oils like extra virgin olive oil can be a practical approach without the need for complete elimination.

Final Advice:
Marielle summarizes the expert opinions by reinforcing that seed oils, when consumed in moderation as part of a balanced diet, do not pose significant health risks. The overarching recommendation is to focus on reducing reliance on ultra-processed foods and incorporating a variety of whole, nutrient-dense foods into one's diet.

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Conclusion

The episode effectively demystifies the controversy surrounding seed oils by presenting evidence-based perspectives from nutrition experts. It underscores the importance of a balanced diet and cautions against attributing health issues to a single type of food ingredient. By emphasizing moderation and informed choices, listeners are encouraged to navigate dietary decisions with confidence and clarity.

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Notable Quotes:

• "Don't avoid them altogether because you need them for good health."
  — Maria Godoy [09:03]

• "This is one of the more studied topics in nutrition. So it's sort of extra bewildering to quite a few of us in the field that this is coming up."
  — Christopher Gardner [11:23]

• "Eating more seed oils doesn't lead to more of these inflammatory chemicals in people's bodies."
  — Maria Godoy [08:56]

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For more insights on health and wellness, explore other episodes of Life Kit on topics like meal prepping and intuitive eating at npr.org/lifekit. If you enjoyed this episode and want additional content, consider subscribing to the Life Kit newsletter or sharing your feedback and episode ideas via email at [e-mail].

Transcript

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[Marielle Segarra]

Hey, it's Marielle. One of the things we've been doing here at Life Kit is taking a look at topics that come up in the health and wellness space, claims people make and common concerns, especially about diet or medication. Today we're talking about seed oils. Health Secretary Robert F. Kennedy, Jr. Has said that seed oils like canola oil, sunflower oil and soybean oil are poisoning Americans and can have dangerous health effects. These oils are used a lot, especially in restaurants and in packaged foods. So on this episode of Life Kit, Seed Oils. What does the research say and what can you do if you're concerned? NPR health correspondent Maria Godoy has been digging into this topic. I talk to her after the break.

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[Marielle Segarra]

Hey, Maria.

[Maria Godoy]

Hey.

[Marielle Segarra]

All right, let's start off with the basics. What is a seed oil? Are we just talking about cooking oils? Yeah.

[Maria Godoy]

I mean, like, basically what you think of as vegetable oils, like canola oil or corn oil. These are oils extracted from the seeds of plants. And when you get oil out of a seed, you can press it out like you do with cold pressed olive oil, but it's not the most efficient process. So seed oils are typically refined, which means that producers use a chemical solvent, usually something called hexane, and you use that to extract the maximum amount of oil from the seed. It's sort of cheaper and more efficient than just like, squeezing it mechanically. And critics tend to target eight of these refined seed oils, and they actually call them the hateful eight. And besides canola and corn, it's safflower, soybean, cottonseed, sunflower, rice bran, and grapeseed oil. And just to be clear, sometimes non seed oils are also refined in the same way, which means they can contain that chemical hexane. You'll see the word refined on the package. So, for example, extra virgin olive oil is not refined. But if you buy something called pumice olive oil that is refined often with hexane.

[Marielle Segarra]

And what are some commonly used cooking or dressing oils that are not seed oils?

[Maria Godoy]

I mean, olive oil is probably the best known. There's avocado oil. There's coconut oil, which is the saturated fat.

[Unknown]

Oh.

[Maria Godoy]

You know, it's interesting because avocado oil is getting really popular. But there was a study done back in 2020 that found the majority of what is being sold as avocado oil was either rancid or mixed with other oils. And there were a couple of samples that probably didn't have any avocado oil in them. But that's an aside.

[Marielle Segarra]

It just goes to show how careful we need to be about what we're buying.

[Maria Godoy]

I mean. Yeah, the complicated world of cooking oils.

[Marielle Segarra]

So what do people say they're concerned about when it comes to seed oils?

[Maria Godoy]

Yeah. There are three main criticisms you hear, and the first has to do with how the seed oils are refined. So manufacturers often use hexane, as I mentioned, to pull more oil out of a seed. And hexane is hazardous, but it's removed during the processing of the oil. Even so, you can end up with very small amounts left in some seed oils. So toxicologists from the federal government have looked at this, and in a report published earlier this year, they concluded that the trace amounts of hexane residue in the seed oils we eat are toxicologically insignificant. I talked to one researcher who studies the health effects of fats and oils, and he told me any residual hexane that remains should evaporate during cooking. But, you know, even though it's trace levels left in seed oil that are considered too low to be toxic, some people worry about the potential health effects of even these small amounts.

[Marielle Segarra]

Yeah. What health risks are they worried about specifically?

[Maria Godoy]

Well, you know, I think it's that the cumulative effect of hexane exposure even in these trace amounts over a long time is relatively unknown. The European Food Safety Authority right now is working on an updated assessment of hexane to better understand these potential risks. I think it's the fact that we don't know that worries people, but, you know, I also spoke with Caitlin Dow. She's a nutrition scientist with the center for Science in the Public Interest. She told me she's not personally concerned about hexane in her seed oils, but she did have this tip for folks who might be worried. If you buy organic oils, even organic seed oils that have been processed, they can't contain hexane. So that's one option to avoid hexane is to buy organic.

[Marielle Segarra]

Okay, that's good to know. What are the other concerns about seed oils?

[Maria Godoy]

So the second argument you often hear is that, you know, seed oils promote inflammation. It's probably the argument that gets the most traction in social media and other circles.

[Marielle Segarra]

What do you mean by inflammation?

[Maria Godoy]

So inflammation is a physiological response that helps the body heal from infection or injuries. So you need some inflammation, but when you have too much over long periods of time, that's chronic inflammation. And that can lead to a lot of health problems like autoimmune diseases, heart disease, and some cancers over time. So the idea or criticism that seed oils promote inflammation is rooted in the kinds of fats found in these oils. Seed oils tend to have high levels of essential fatty acids called Omega 6s, and then they have lower amounts of other essential fatty acids called Omega 3s. And both are important to good health. That's why they're called essential. You need to get them from your diet. Our bodies don't make them. Both play important roles in different processes in the body, and that includes regulating inflammation. I spoke to Sarah Barry. She's a professor of nutrition at King's College London. And, you know, she explains that our bodies tend to convert omega 3s into chemicals that fight inflammation, and meanwhile, omega 6s can be converted into chemicals that promote inflammation. Now, critics say if you consume too much Omega 6, you're going to end up with chronic inflammation, which can lead to chronic diseases. Barry says that makes sense in theory, but it's not what happens in real life.

[Sarah Barry]

Now, that all looks beautiful on a piece of paper, but it doesn't play out in the human body. And there's randomized control trials consistently to support this.

[Maria Godoy]

Yeah, so she says, for one thing, Omega 6s can also have a neutral effect on inflammation, so they don't always promote it. And in fact, Omega 6s can also be converted into chemicals that have an anti inflammatory effect. And randomized controlled trials have found that when people eat more seed oils, they don't show signs of too many compounds that promote inflammation in their tissues and they don't have more markers of inflammation.

[Marielle Segarra]

So it's not like we can say that omega 6 fatty acids are just bad for us and we should avoid them.

[Maria Godoy]

No. So don't avoid them altogether because you need them for good health. If you didn't have any, you'd get really sick. So these fatty acids do different things in our body. Like if you didn't have any omega 6s in your body and you cut your finger, that wound wouldn't heal as efficiently because wound healing is an inflammatory response. So you need that. Right. And that's just one example. And there's actually strong evidence that Omega 6 has helped lower levels of bad cholesterol, which can reduce the risk of heart disease. That's why the American Heart association supports eating Omega 6s as part of a healthy diet. Okay, so Tom Brenna is another person I spoke with. Brenna is a fatty acids researcher at the University of Texas at Austin. And you could say he's a person who thinks we eat too many omega 6s in our diet. But even he stresses that you can't cut them out alt or you'd get really sick.

[Unknown]

Some of the influencers are talking about getting rid of all the Omega 6 in the diet. That would be a terrible idea. So make sure you say some Omega 6 is absolutely required. The question is how much?

[Maria Godoy]

Brenna says you can't cut out Omega 6s. He's actually one of those people who worries that some people may have too much Omega 6s. And there's emerging research from him and other people that suggest that some people have a genetic variation that when their bodies break down Omega 6s they might be more prone to have inflammatory effects. And, you know, most of us aren't going to get tested to see what kind of genetic variations we have. And so he sticks with olive oil, but there's actually not enough olive oil in the world, like for all of Americans to switch to olive oil and replace seed oils entirely. But if you are worried, you could also just buy high oleic seed oils. And these are seed oils that, that have fatty acid profiles very similar to olive oil. So they have lower omega 6s, lower omega 3s, and they have like a lot of something called omega 9s, which is what olive oil has.

[Marielle Segarra]

Okay, so in general, it sounds like we don't need to fear seed oils.

[Maria Godoy]

Yeah. You know, I spoke with Christopher Gardner, He's a nutrition researcher and professor of medicine at Stanford. And he says for decades studies have consistently shown that when you replace saturated fats like lard or beef tallow with fats from plant oils, including seed oils, that leads to better health outcomes.

[Christopher Gardner]

This is one of the more studied topics in nutrition. So it's sort of extra bewildering to quite a few of us in the field that this is coming up.

[Marielle Segarra]

So are we meant to be keeping track of how many Omega 3s and Omega 6s we're eating every day?

[Maria Godoy]

I don't even know how you could do that. Like, I, as I've probably said on life Kit before, I'm kind of strangely obsessed with tracking everything I eat for fun, But I don't even know how I would go about tracking my omegas. Nutrition researchers I spoke with agree that for good health, you want to have a good balance of omega 6s and omega 3s. But the general advice to do this is just make sure you eat plenty of omega 3s, and that means eating plenty of things like fatty fish like salmon, mackerel nuts, and seeds like walnuts, flaxseeds, chia seeds, which are good for you, for fiber too, and other things. And so the reason you want to focus on eating omega 3s is because we already get a lot of omega 6s in our diet, and that's mostly because they're used in ultra processed foods and ultra processed foods dominate our diet. So if you really wanted to cut back on Omega 6s, what you should really be doing is cutting back on ultra processed foods, because that's really what we're getting too much of. And there's lots of health evidence showing that when we eat too many ultra processed foods, we get poor health outcomes.

[Marielle Segarra]

And that's for a lot of reasons.

[Maria Godoy]

That's for a lot of reasons. Because if you look at, you know, ultra processed foods, I said dominate our diet. They also are often high in salt, sugar, and unhealthy fats and low in good things for us like fiber. They also have things like additives, you know, artificial dyes, et cetera. And we know that, like, eating too much sugar, for instance, is not good for health over time.

[Marielle Segarra]

So.

[Maria Godoy]

So, you know, this actually leads us to, like, another common criticism against seed oils, because the reason we get so much seed oils in our diet is because they're used in ultra processed foods, because seed oils are cheap and plentiful. But nutrition researcher Sarah Barry says the health effects of ultra processed foods tend to get unfairly tangled up in the discussion around seed oils. So is it the seed oils or is it the ultra processed food?

[Sarah Barry]

Many of the seed oil haters show these beautiful graphs showing how acid intakes of seed oils have increased over the years. So have our rates of all of these awful chronic diseases. Cancer, cardiovascular disease, type 2 diabetes, obesity. But look what else has changed our food landscape is almost unrecognizable now compared to how it was 50 years ago.

[Maria Godoy]

You know, Chris Gardner of Stanford University agrees. He says you can't blame seed oils for these correlations when ultra processed foods are high in other ingredients that we know for sure drive bad health.

[Christopher Gardner]

So is it the junk food that's causing these health issues or is it the seed oils? And I have always thought it's the junk foods.

[Marielle Segarra]

It sounds like the advice here is, as always, eat less ultra processed food.

[Maria Godoy]

Yeah, yeah. Like all roads lead to that. I think. You know, if nothing else, I really hope that's what listeners take away from this. Eating more fruits and vegetables, lean proteins, beans, nuts, seeds, fatty fish like salmon, etc. That's what you should really focus on. You know, don't worry about your omega 6s and omega 3s and trying to track those. And then if you use a seed oil to make a dressing for your salad or stir fry veggies, and that gets you to eat more vegetables, nutrition researchers like Christopher Gardner would argue that's a win for health.

[Marielle Segarra]

Okay, thanks so much, Maria. Thanks for digging into this. It's a lot.

[Maria Godoy]

Yeah, I think I got a PhD in biochemistry from this process. Or just a minor? Just a minor in biochem.

[Marielle Segarra]

All right, time for a recap. One concern about seed oils is that they may contain trace residues of a chemical called hexane. It's introduced as part of the refining process. Toxicologists from the federal government have said the amount of hexane in seed oils is toxicologically insignificant. And the experts we spoke to aren't concerned about the long term health effects, but if you are, opt for organic seed oils or cold pressed seed oils which don't contain hexane. Another concern critics cite about seed oils is that they contain a higher ratio of omega 6 fatty acids compared to other options. We need omega 6s to function and they play important roles in our bodies. One thing they do is help lower what's known as bad cholesterol, but they can also produce chemicals that promote inflammation in the body, although trials in humans have found that that doesn't really bear out. In practice then that eating more seed oils doesn't lead to more of these inflammatory chemicals in people's bodies. But the overall advice here is we already get plenty of omega 6s in our diets, so make sure to eat foods high in omega 3s as well, like fatty fish and walnuts and chia seeds to balance things out. And if you want to get fewer omega 6? S from seed oils, opt for what are called high oleic seed oils, which have a similar fatty acid profile to olive oil. Also, cut down on how much ultra processed food you eat, which is a good tip in general. For more Life Kit, check out our other episodes. We've got one on how to meal prep and another on how to eat intuitively. You can find [e-mail] LifeKit and if you love LifeKit and want even more, subscribe to our [e-mail] LifeKitnewsletter. Also, if you have episode ideas or feedback you want to share, email [e-mail] this episode of Life Kit was produced by Margaret Serino and Andy Tagle. Our Visuals editor is Beck Harlan and our digital editor is Malika Gharib. Meghan Keane is our Senior Supervising Editor and Beth Donovan is our Executive Producer. Our production team also includes Claire Marie Schneider and Sylvie Douglas. Engineering support comes from Stacey Abbott. Fact Checking by Tyler Jones I'm Mariel Segarra. Thanks for listening.

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