Raw milk, seed oils, nightshade veggies: Health boosters or health risks?

It’s no secret that what you eat can have a big effect on your health.

But with so many mixed messages and misleading claims, knowing which foods are really good for you isn’t always easy.

Raw milk, seed oils and nightshade veggies are the buzziest foods out there, but are they health boosters or health risks?

Consumer Reports takes a closer look at some controversial foods and helps sort fact from fiction to help you make informed choices so you can shop smarter.

Pilar Ortiz started experiencing discomfort and swelling throughout her body, so she looked at her diet.

“I started to look into anti-inflammatory diets,” she said.

These days, making healthy food choices can feel more confusing than ever, especially with so much information and misinformation just a click away.

“The only thing I can do to prevent myself from falling into this black hole is eating foods with simple ingredients,” Ortiz added.

To separate nutrition facts from fiction, Consumer Reports’ Trisha Calvo says it helps to start by taking a critical look at what you see online, especially on social media.

“Be wary of claims that say foods are 100% good or bad or use labels like ‘toxic.’ The truth is rarely that black and white,” Calvo advised.

Take seed oils, for example. Some critics claim they cause inflammation and may lead to serious health problems like cancer, heart disease, and Type 2 diabetes.

But research tells a different story. Studies show that people with higher levels of linoleic acid—a type of omega-6 fat—actually have a lower risk of cardiovascular disease, possibly because seed oils can help reduce inflammation.

So, what’s really going on?

“We’ve known for decades that these oils cut bad cholesterol, among other benefits. What may be a legitimate concern with seed oils is that they are used heavily in many ultra-processed foods,” Calvo explained.

Raw milk has made headlines lately, with supporters claiming it’s more nutritious than pasteurized milk. But there’s no evidence for that.

Plus, raw milk is risky because it can contain bacteria like Listeria and E. Coli, which can make you really sick. Pasteurization kills those and other bacteria.

And what about nightshade vegetables—like tomatoes and peppers? These contain a compound called solanine that some say can trigger inflammation, but experts say that’s not the whole story.

“The solanine content is very low, and its link to inflammation isn’t conclusive. Plus, these veggies are packed with a variety of antioxidants which fight inflammation, so you should be cautious about ruling out a whole group of vegetables,” Calvo noted.

If you’re getting information online or from social media, Consumer Reports says make sure those sources are credible. Look for experts who have an RD, an MD, or a PhD in medicine or nutrition and are affiliated with a hospital, university, or reliable agency.