The “Hateful Eight” Aren’t Actually Hateful
Social media influencers have dubbed eight common seed oils the “hateful eight” – canola, corn, cottonseed, grapeseed, rice bran, safflower, soybean, and sunflower oils. The term “Hateful Eight” is catchy…but misleading. “Seed oils aren’t inherently harmful,” says Samantha Cassetty, MS, RD, a registered dietitian nutritionist. The real issue isn’t the oils themselves but how we use them and in what context.
“The type of oil in which your food is cooked matters a whole lot less than the food itself – and your dietary pattern on the whole,” notes London. Instead of obsessing over which oil to use, she recommends focusing on nutrient-rich vegetables, seafood, pulses, nuts, seeds, lean protein and unsweetened dairy.
Research shows these oils actually provide essential fatty acids our bodies can’t make on their own. “The fatty acids typical in seed oils – like linoleic acid – are associated with lower risk of chronic diseases like cardiovascular disease, heart attack, strokes and diabetes,” says nutrition researcher Marklund.
Coconut Oil’s Saturated Fat Problem
Coconut oil is often marketed as a “healthy” fat, but its actual impact on heart health is more complex. While coconut oil does contain some short- and medium-chain triglycerides (MCTs), which are linked to supporting brain health and giving the body energy, the primary fat in coconut oil is saturated fat.
“Diets high in saturated fat are known to raise LDL cholesterol, which is a major risk factor for heart disease,” Quick says. Registered dietitian Angela Houlie also says that coconut oil contains saturated fat, which is linked to raising LDL cholesterol. Coconut oil is 80-90% saturated fat, compared to other oils which are typically 10–20% saturated fat.
The American Heart Association has specifically warned against coconut oil. A recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL (bad) cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils. Dietitians recommend using it sparingly, if at all.
The Hexane Processing Myth
One of the biggest misconceptions about seed oils involves their processing with hexane, a petroleum-based solvent. Critics claim this chemical extraction makes oils dangerous, but these residues are at levels too low to be toxic. According to toxicology assessments, the residual amounts are considered toxicologically insignificant.
The solvents, like hexane, that are used in refinement are not present in the final product that reaches shelves and do not pose health risks to consumers, says Marklund. Any residual hexane is likely to evaporate once you heat your oil during cooking, Decker says.
While it’s true that residue of hexane, a petroleum-based solvent linked to reproductive and nervous system damage, was found in 36 of 56 food products, including vegetable oil in recent testing, the levels detected were still within safety limits set by regulatory agencies.
Extra Virgin Olive Oil Really Is the Gold Standard
Olive oil is considered the healthiest oil for everyday cooking due to its nutrients and well-researched benefits. A one-tablespoon serving of olive oil contains about 119 calories and 13.5 grams of fat. What makes it stand out is its extensive research backing and stability during cooking.
Extra virgin olive oil is one of the most heart-healthy oils you can use in your cooking. This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease. It’s high in monounsaturated fatty acids and plant compounds that have anti-inflammatory, antioxidant, and vasodilatory effects.
Extra virgin olive oil also has the lowest oxidation rate of any oil, per the Cleveland Clinic, which means it’s more stable and less prone to emitting free radicals when heating. Research consistently shows that olive oil consumption is linked to better heart health outcomes.
Avocado Oil’s High Heat Advantage
Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying. It has a neutral, avocado-like taste, which makes it perfect for sweet or savory cooking. This high smoke point is crucial because oils heated beyond their limit break down and form harmful compounds.
Avocado oil has one of the highest levels of monounsaturated fat among cooking oils, second only to olive oil. Like olive oil, avocado oil is also low in polyunsaturated fats and rich in oleic acid. Early studies show that it can reduce cholesterol, improve cardiovascular health, benefit eye health and help the body absorb other essential nutrients.
However, there’s a catch. Avocado oil contains both monounsaturated and polyunsaturated fatty acids as well as vitamin E. One downside is that it tends to be more expensive. Still, for those who can afford it, avocado oil offers excellent versatility in the kitchen.
The Omega-6 Inflammation Scare
Critics often point to seed oils’ high omega-6 content as a reason to avoid them, claiming these fats promote inflammation. However, “it doesn’t play out in real life, it doesn’t play out in the human body,” Berry says. Berry says randomized controlled trials have found that, when people consume more seed oils, they don’t show signs of excess pro-inflammatory compounds in their tissues, and they don’t have more markers of inflammation.
A May 2025 review in Current Developments in Nutrition found that “higher intakes of omega-6 fats and higher serum linoleic acid (the main omega-6 in seed oils) were not associated with increased inflammation,” says Cassetty. The inflammation theory, while logical on paper, doesn’t hold up in human studies.
Moreover, the American Heart Association supports including omega-6s within a nutritious diet. Both omega-6s and omega-3s are “essential” because your body can’t make them. The key is balance, not elimination.
Ultra-Processed Foods Are the Real Culprit
Data published in the January 2025 issue of The Journal of Nutrition found that ultra-processed foods (UPF) contribute more than half the calories consumed by U.S. adults. While it’s true that seed oils are found in these products, overconsumption of the foods where oils appear is a bigger issue.
Many seed oils are used in commercially fried foods and ultraprocessed foods. These foods typically are high in added sugars, sodium, and refined flour, while lacking fiber and nutrients – so if someone stops eating them and feels better, it’s likely because of the foods themselves, not just the oils they contain.
This is what experts call “guilt by association.” The problem isn’t necessarily the oil, but rather the highly processed foods that contain it. Part of why seed oils have gotten such a bad reputation is that their effects are conflated with the unhealthy foods they are so commonly used in.
Sunflower Oil’s Vitamin E Boost
Sunflower oil is high in vitamin E; one tablespoon contains approximately 37% of a person’s daily recommended intake of the nutrient. It has a high smoke point and doesn’t have a strong flavor, which means it won’t overwhelm a dish. This makes it an excellent choice for neutral-tasting cooking applications.
However, sunflower oil contains a lot of omega-6 fatty acids. The body needs them, but omega-6s are thought to be pro-inflammatory, while omega-3s are anti-inflammatory. While this sounds concerning, remember that research shows this theoretical concern doesn’t translate to actual inflammation in the body.
The key with sunflower oil, like with any cooking oil, is moderation and using it as part of a balanced diet rich in whole foods rather than processed items.
Olive Oil Shots Are Just Marketing Gimmicks
2024 saw the emergence of taking shots of olive oil daily in the name of heart health. While olive oil is rich in antioxidants, has anti-inflammatory properties, and is a significant part of the Mediterranean diet, downing shots of it doesn’t get the green light from dietitians. “There’s no reason to be chugging olive oil or any other kind of oil,” she says.
This trend highlights how marketing can twist good science into questionable practices. “You likely already get enough fat in your diet without trying too hard.” In case you aren’t, she advises opting for more modest dietary tweaks – like adding avocado, pumpkin seeds, or a splash (not a shot) of olive oil to your meals.
The Mediterranean diet’s benefits come from using olive oil in cooking and as a dressing, not from drinking it straight. The key is integration into meals, not isolated consumption.
Palm Oil’s Environmental and Health Double Whammy
Oils that are solid at room temperature that come from saturated fat, such as bacon grease, lard, butter and coconut oil, should be used more sparingly for specific recipes as they contribute to higher cholesterol and increase the risk of heart attack and stroke. Another important reason to avoid palm oil is that its use has contributed to deforestation through the proliferation of oil palm plantations in certain parts of the world.
Palm oil presents a dual problem. Those who are environmentally conscious may want to limit palm kernel oil. In addition to the high saturated fat content, it negatively contributes to environmental deforestation. This makes it one oil where health and environmental concerns align.
Unlike some of the manufactured controversies around other oils, palm oil’s problems are well-documented and multifaceted. From a nutritional standpoint, it’s high in saturated fat, and from an environmental perspective, its production drives habitat destruction.
The Smoke Point Reality Check
For high heat cooking, it’s important to choose oils that maintain their stability. Oils heated past their smoke point break down, which affects flavor and can produce unhealthy compounds. This is where understanding smoke points becomes crucial for healthy cooking.
Some oils are better suited for high-heat cooking, such as frying, because they can withstand higher temperatures without smoking or burning. Oils with a higher smoke point include avocado, canola, and peanut oil. Cooking oils with a low smoke point should not be heated. “These are (best) for salad dressings or as a flavor enhancement to finish a dish.” These include walnut, flaxseed, and wheat germ oil.
Understanding smoke points matters more than avoiding entire categories of oils. Using the right oil for the right cooking method prevents the formation of harmful compounds that occur when oils break down.
Clinical Research Shows Seed Oil Benefits
A review published in the February 2025 issue of Frontiers in Nutrition demonstrated that seed oils from canola, flaxseed, and sesame seeds positively influenced glycemic control, suggesting they may be helpful in managing diabetes. This contradicts the narrative that seed oils are universally harmful.
According to a study published by JAMA Internal Medicine, people who used more plant-based oils (safflower, soybean, corn, canola, and olive oil) had a significantly lower risk of dying. The study showed that people with the highest levels of linoleic acid in their blood had a lower risk of developing cardiovascular diseases. “The association of higher linoleic acid levels and lower risk was especially strong for cardiovascular mortality and incident stroke,” Marklund says.
These findings from major medical journals provide strong evidence that the demonization of seed oils isn’t supported by rigorous research. If anything, the evidence points in the opposite direction.