The Truth About Seed Oils and the Beef Tallow Trend
As part of National Nutrition Month, Capital Cardiology Associates is proud to empower our community with evidence-based guidance on heart-healthy eating. Nutrition plays a vital role in cardiovascular wellness, and our team is committed to helping patients make informed choices that support long-term health.
By Amanda Travis, Registered Dietitian, and John Bulmer, Public Information Officer
Information—and likely misinformation—has been circulating online regarding the nutritional benefits of seed oils. Termed “The Hateful Eight” by some internet influencers, recent headlines have left consumers questioning what's best for their health when it comes to cooking oils. Adding to the controversy, a new trend has emerged: the promotion of beef tallow as a healthier alternative. But is this shift actually beneficial? Let’s break down the facts.
What Are Seed Oils?
Seed oils are extracted from the seeds of various plants. The term “Hateful Eight” refers to canola oil, corn oil, cottonseed oil, grapeseed oil, soybean oil, sunflower oil, safflower oil, and rice bran oil. These oils are common in the typical American diet—used for pan-frying at home, in restaurant frying, and as ingredients in processed foods.
Are Seed Oils Safe?
One concern about seed oils is their high omega-6 fatty acid content. Omega-6 fatty acids are essential fats that the body needs for normal function, but excessive intake—especially without enough omega-3 fatty acids for balance—may contribute to chronic inflammation over time.
Inflammation itself isn’t inherently bad; it plays a key role in immune response and healing. The issue arises when omega-6 intake significantly outweighs omega-3 intake, as is common in many Western diets. Some studies suggest that modern diets have omega-6 to omega-3 ratios as high as 20:1, whereas a more balanced ratio of around 2:1 may be optimal.
Since processed foods are the primary source of excessive omega-6 intake, reducing ultra-processed and fried foods is a more effective strategy than eliminating seed oils altogether. Choosing fresh, whole foods and incorporating more omega-3-rich options—like salmon, flaxseeds, avocados, and walnuts—can help restore balance.
What Oils Should I Choose?
Another concern with seed oils is their processing methods. Unlike olive oil, which is extracted through mechanical pressing, many seed oils are extracted using heat and solvents like hexane before undergoing refining processes. While this does remove some nutrients, it does not make them toxic, as some social media claims suggest.
For those looking for alternatives:
Olive oil is a great option for lower-heat cooking and salads due to its high omega-3 and monounsaturated fat content.
Avocado oil is a good high-heat option that retains beneficial fats.
Less-refined seed oils, such as cold-pressed sunflower or safflower oil, can provide a compromise for those wanting to limit heavily processed oils.
The Beef Tallow Trend: Should You Switch?
Amid the backlash against seed oils, some influencers have begun promoting beef tallow—a rendered form of beef fat—as a “healthier” cooking alternative. While beef tallow was widely used before vegetable oils became common, the nutritional science behind it is more complex than the trend suggests.
Beef tallow is about 50% saturated fat, with the remainder consisting of monounsaturated and polyunsaturated fats. High intake of saturated fat has been linked to increased LDL (“bad”) cholesterol levels, which can raise the risk of cardiovascular disease.
This doesn’t mean beef tallow is inherently bad—it can be used in moderation, especially for those who prefer animal-based fats. However, replacing all cooking oils with beef tallow could lead to excessive saturated fat intake, which may be concerning for heart health. A more balanced approach is best.
Making Smarter Choices
If you're unsure what oils and fats are best for you, consider these strategies:
Use a variety of oils. Olive and avocado oils provide heart-healthy monounsaturated fats, while small amounts of less-processed seed oils can be part of a balanced diet.
Reduce ultra-processed foods. The real issue with seed oils is their overuse in ultra-processed and fried foods—not occasional use in home cooking.
Be mindful of fat intake. Whether using tallow, butter, or vegetable oils, excessive fat consumption can contribute to weight gain and health concerns.
Choose healthier cooking methods. Baking, broiling, grilling, and air-frying require little to no added fat and can help reduce overall calorie intake.
Use less oil overall. Instead of relying on oils for cooking, try sautéing with low-sodium broth or water to minimize fat intake.
Be mindful of where you consume your medical and nutrition information. Social media platforms prioritize engagement over accuracy, meaning viral content often spreads regardless of scientific validity. These platforms use algorithmic amplification to serve content that aligns with what they’ve learned you want to see—reinforcing biases and misinformation.
Check the credentials of influencers. Are they registered dietitians, medical professionals, or researchers? If they’re selling a product or supplement, approach their claims with skepticism.
The Bottom Line
There is no one-size-fits-all answer when it comes to dietary fats. A balanced diet that includes a variety of cooking fats, whole foods, and mindful preparation methods is the best approach for long-term health.
Note: The information provided in this article is based on current research and expert opinions. Individual dietary needs may vary; consult with a healthcare professional for personalized advice.
Works Cited
Simopoulos, A. P. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. National Library of Medicine, 2002.
https://pubmed.ncbi.nlm.nih.gov/12442909/Lands, William E.M. The Omega-6/Omega-3 Fatty Acid Ratio: Health Implications. OCL Journal, 2010.
https://www.ocl-journal.org/articles/ocl/full_html/2010/05/ocl2010175p267/ocl2010175p267.htmlAstrup, Arne et al. Saturated Fats and Cardiovascular Health: Current Evidence and Controversies. National Library of Medicine, 2021.
https://pubmed.ncbi.nlm.nih.gov/34649831/American Heart Association. Saturated Fat. American Heart Association, 2024.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fatsNew York Post. Are Seed Oils Really That Bad for You? Dietitians Explain the Risk of the 'Hateful Eight'. New York Post, 2025.
https://nypost.com/2025/01/31/health/are-seed-oils-really-that-bad-for-you-dietitians-explain-the-risk/Verywell Health. RFK Jr. Says Beef Tallow Is Healthier Than Seed Oils—Is He Right? Verywell Health, 2024.
https://www.verywellhealth.com/beef-tallow-vs-seed-oil-11694639Sacks, Frank M. et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association. Circulation, 2017.
https://www.ahajournals.org/doi/10.1161/cir.0000000000000510MedlinePlus. Facts About Saturated Fats. U.S. National Library of Medicine, 2024.
https://medlineplus.gov/ency/patientinstructions/000838.htmPopsugar. Why We Should All Stop Tracking Our Dietary Fat Intake, According to RDs. Popsugar, 2024.
https://www.popsugar.com/nutrition/How-Much-Fat-Should-I-Eat-45989361
