Doctor Reveals the 'Hateful 8' Seed Oils That Could Harm Your Health

As Americans grow increasingly aware of what goes into their meals, the debate over seed oils is heating up in kitchens, grocery aisles, and social media feeds across the country. The Make America Healthy Again movement is prompting consumers to scrutinize ingredient labels more closely, with particular attention paid to plant-based oils. While these oils are a staple in many processed and packaged foods, a growing chorus of health advocates argues that not all seed oils are created equal—some, they warn, could be contributing to chronic health issues in unsuspecting Americans.

Board-certified family physician Dr. Cate Shanahan emphasizes that while certain seed oils like sesame, peanut, and flax can be beneficial, a specific subgroup—the so-called "hateful eight"—pose unique risks. This list includes corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed oils. According to Dr. Shanahan, the problem starts with the extraction process, which frequently relies on high heat and pressure rather than gentle, traditional methods. That process can lead to the presence of residual neurotoxins such as hexane, raising red flags for anyone concerned about the purity of their food supply.

Dr. Shanahan further points out that these oils are high in polyunsaturated fatty acids (PUFAs). When exposed to heat during manufacturing or cooking, PUFAs can degrade further and form toxins thought to contribute to inflammation and cellular damage. The refining steps meant to make these oils palatable also strip away vital nutrients—including choline, lecithin, and phospholipids—which play crucial roles in brain health, nervous system function, cell division, and fertility. "These hateful eight seed oils are not wholesome," Shanahan insists, adding that their prevalence in junk food, restaurant fare, and even hospital meals underscores a widespread issue in the American diet.

Emerging research has already linked heavy consumption of certain seed oils to an increased risk of diseases such as colon cancer. Many nutritionists and doctors now urge Americans to pay attention not just to macronutrients but also to ingredient quality when evaluating their food choices. "What makes a ‘junk food’ a ‘junk food’ is in the ingredients," Shanahan says. "When you pay attention to the ingredients, are they wholesome or not?"

However, the discussion remains far from one-sided. Major health organizations have come forward to defend seed oils, contending that current scientific evidence does not support claims of widespread harm. In 2024, the American Heart Association (AHA) published guidance encouraging consumers not to avoid seed oils, calling assertions about toxic byproducts "misleading." The AHA contends that the real threat comes from excessive consumption of ultraprocessed foods, particularly those high in added sugars and sodium, rather than the oils themselves. Nutrition experts like Dr. Christopher Gardner of Stanford University echo this sentiment, arguing that seed oils are not the scourge some online voices claim them to be.

The ongoing debate illustrates just how complex the landscape of nutrition science has become. As the public navigates warnings and reassurances from experts on both sides, one thing remains clear: the ingredients Americans choose—or avoid—are becoming a focal point of daily life, with significant implications for public health moving forward.