Seed Oils and Beef Tallow: Dietitians Compare

At a time when seed oils are being villainized, and beef tallow is being praised, dietitians weigh in on the real risks and concerns associated with these fats.

As many individuals aim to adopt healthier lifestyle habits, discussions abound about what should be avoided in a diet. The latest targets, it seems, are seed oils.

The seed oil slander comes in part from United States Secretary of Health and Human Services nominee Robert F. Kennedy Jr., who has made claims about Americans being “unknowingly poisoned" by seed oils and suggested they be replaced with beef tallow.

Many experts have spoken up to counter his claims, however, pointing out that his arguments that seed oils are driving the obesity epidemic and that beef tallow is a much healthier alternative are not backed by science.

So how harmful are seed oils really, and should beef tallow be considered a safer option? Wellnesspulse spoke to two dietary experts to find out.

What are seed oils?

Seed oils are vegetable oils derived from plant seeds and are often found in foods like salad dressings, baked goods, chips, and crackers.

Seed oils include:

• Corn
• Canola
• Cottonseed
• Soybean
• Sunflower
• Safflower
• Grapeseed
• Sesame

All cooking oils provide the same number of calories, according to Preeti Soni, MS, RD, CDCES, an integrative oncology dietitian at City of Hope in Orange County, California, but their properties differ. Seed oils often have a neutral flavor and a high smoking point — the temperature at which they burn — making them best suited to cooking at higher temperatures, such as when frying.

Seed oils are also an affordable option, making them popular staples in many restaurants and households. They also contain a high amount of omega-6 fatty acids, which is where some of the health concerns come from. Critics argue that these fats break down into toxins and cause inflammation, weakened immune systems, and chronic disease.

Are seed oils harmful?

While seed oils do contain high amounts of omega-6 fatty acids, Soni says the notion that they are inherently harmful in any quantity is false.

In fact, the World Cancer Research Fund has found no evidence that eating vegetable and seed oils in moderation increases the risk of cancer. Small amounts of these oils, which contain polyunsaturated fats, are actually essential and help the body absorb vitamins A, D, and E.

The American Heart Association recommends including monounsaturated and polyunsaturated fats in your diet for good heart health. These fats can help lower bad cholesterol and reduce your risk of heart disease or stroke.

“Seed oils are safe to use and can be healthier than animal fats like butter, lard, or coconut oil due to their lower saturated fat content,” Soni explains. “The imbalance of too many omega-6 fatty acids and too few omega-3 fatty acids is the bigger problem.”

Omega-3 fatty acids are found in foods such as olive oil, avocado, walnuts, and salmon. These fats play a bigger role in reducing heart disease risk, aiding brain function, and reducing inflammation than omega 6s.

Including plenty of omega 3s in your diet is an important way to stay healthy, but that doesn’t mean you have to avoid omega 6s like the plague.

It is important to note that seed oils, when heated and reheated in a fryer, can turn into trans fats, which have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL), according to Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest.

“However, if you’re frying food at home with, say, canola oil and you discard the oil afterward, you’re not going to get trans fats,” she explains. “It’s when the oil is heated and reheated, often in restaurants, for example, when they can become a health risk.”

Seed oils and ultra-processed foods

While Balls and Soni agree that seed oils aren’t nearly as harmful as they’re often made out to be, the real concern is that seed oils are often used in the production of ultra-processed foods — and consuming too much of these foods can harm your health.

“Consuming high-calorie processed food can contribute to weight gain, overweight and obesity, which in turn can increase your risk of at least 12 different cancers such as colorectal, breast, and pancreatic cancers,” Soni explains.

Research has recently shown that the added sugar, sodium, preservatives, and other additives used to make ultra-processed foods can hurt health in more ways than one. The new evidence has highlighted just how important it is to consume a diet made up of mostly whole foods.

So while it is true that a diet high in ultra-processed foods will likely be a diet that’s high in seed oils, it’s the processed foods you want to stay away from. Seed oils, if used while cooking whole foods, shouldn’t be cause for concern.

Is beef tallow a good alternative?

As RFK Jr. and other media personalities have warned of the “dangers” of seed oils, many have touted beef tallow as a healthier alternative.

But beef tallow, like butter, is a saturated fat — which research has long shown to be worse for heart health than unsaturated alternatives.

“Beef tallow is made from fatty tissue of cows, and although it contains some nutrients, it is a saturated fat, and saturated fats should be limited to reduce the risk of cardiovascular disease,” Soni says.

In one study, replacing saturated fat with polyunsaturated fat produced an estimated 10% reduction in coronary heart disease risk for each 5% of energy replacement of saturated fat with polyunsaturated fat.

“Research consistently shows that replacing saturated fats with unsaturated fats can significantly lower heart disease risk,” Balls says. “I think beef tallow could be incorporated occasionally, but I wouldn’t recommend only choosing beef tallow for overall health.”

Healthier options

While small amounts of seed oils or beef tallow won’t likely damage your health, dietitians agree that the best choice for your wellbeing is to cook your food primarily with omega-3 fatty acids.

As a dietitian, I would highly recommend individuals use avocado oil, and extra-virgin olive oil the majority of the time. They are high in healthy fats, antioxidants, and polyphenols and shown to promote overall health and decrease chronic disease risk.

Balls

But if you need something with a high smoke point and a neutral flavor once in a while, it won’t likely do you any harm to consume seed oils in small amounts.

“Research does not show a strong reason for concern regarding seed oil consumption and inflammation or cancer risk,” Soni says. “Instead of worrying about seed oils, I recommend focusing on eating an overall balanced healthy diet that includes vegetables, fruit, whole grains, and lean protein — and limits ultra-processed foods.”