Science Vs

Seed Oils: Should You Switch to Butter?

November 6, 2025

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  • Research suggests that butter consumption has a neutral to marginal effect on heart disease risk, contrary to long-held dietary advice, though high saturated fat intake generally increases LDL cholesterol. 
  • The prevailing scientific evidence indicates that replacing saturated fat with polyunsaturated fats (found in seed oils) reduces the risk of cardiovascular disease, directly opposing the claims of the anti-seed oil trend. 
  • Proponents of avoiding seed oils, like Dr. Cate Shanahan, link them to a wide array of diseases via inflammation, but studies presented in *Science Vs* did not find evidence that seed oils increase inflammatory markers or lead to premature death. 

Segments

Seed Oil Controversy Introduction
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(00:00:00)
  • Key Takeaway: A growing trend challenges the long-held nutritional advice that saturated fats (like butter) are bad and vegetable/seed oils are healthy.
  • Summary: The episode frames a conflict between established nutrition advice, which demonizes saturated fats, and a rising trend claiming seed oils are dangerous while butter is healthy. Dr. Cate Shanahan identifies eight specific highly refined vegetable oils as the problematic ‘hateful eight’ seed oils. She asserts that avoiding these oils is the most important action for improving health due to their link to inflammation and disease.
Saturated Fat and Butter Reassessment
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(00:06:29)
  • Key Takeaway: Meta-analysis of butter consumption shows a barely statistically significant 1% elevated risk of premature death per daily serving, with zero relationship to heart disease risk.
  • Summary: Historical dietary advice warned against saturated fats like butter due to concerns over raising cholesterol and increasing heart disease risk. A review of nine studies involving over 600,000 people found that eating more butter was linked to a minimal increase in total mortality but showed no relationship with heart disease. Furthermore, butter consumption was associated with a 4% lower risk of developing Type 2 diabetes in this analysis.
Cholesterol’s Role in Heart Disease
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(00:13:19)
  • Key Takeaway: Cholesterol is critical for cell structure and hormone production, but high levels of small LDL particles trapped in artery linings, consumed by macrophages, form plaques that can cause heart attacks.
  • Summary: Cholesterol is essential for cell structure and making hormones like testosterone, but excess LDL cholesterol can become trapped in artery linings. Immune cells called macrophages consume this trapped cholesterol, die, and pile up, forming plaques that can rupture and cause heart attacks. Diets high in saturated fat, like the one promoted by Dr. Shanahan, typically increase this harmful LDL cholesterol.
Saturated Fat vs. Seed Oil Evidence
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(00:34:42)
  • Key Takeaway: The vast majority of research, including nearly 50 randomized control trials, suggests that swapping saturated fat for seed oils is generally healthier for the heart.
  • Summary: While Dr. Shanahan disputes the methodology, researchers like Jason Wu maintain that replacing saturated fat with polyunsaturated fats (from seed oils) reduces cardiovascular disease risk. Studies involving muffin consumption and buttock fat analysis did not find evidence that seed oil fats are harmful; in fact, higher levels were sometimes linked to lower mortality risk in older men.
Final Verdict and Context
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(00:38:58)
  • Key Takeaway: Even if seed oils are scientifically healthier than saturated fats on average, consuming them in a diet full of junk food will not yield positive health outcomes.
  • Summary: The scientific consensus leans toward seed oils being healthier replacements for saturated fats, contrary to the current trend. However, this benefit is negated if the oils are consumed as part of a diet high in processed junk food like chips or fast food. Dr. David Schade dismisses the anti-seed oil movement as ‘crapola’ lacking scientific justification.