How to avoid consuming seed oils
Photo by Robin Stickel on Unsplash
When I started my non-toxic journey over a year ago, I was pretty naive about how prevalent toxins are in our everyday lives, especially when it came to removing seed oils from my diet. I quickly learned that avoiding these oils wasn’t as simple as I had imagined.
The evidence was clear: seed oils are not good for you. But I thought that simply avoiding them in cooking would be enough to remove them from my diet. Little did I realise that seed oils are hidden in about 90% of the packaged foods we find at the supermarket. That's when I began making a conscious effort to read food labels carefully to ensure that any packaged and processed food I ate wouldn’t contain seed oils.
The Struggle of Giving Up Seed Oils
One of the hardest things for me to give up was chips. I could easily consume a large bag in one sitting and feel satisfied. But then I realised it’s nearly impossible to find chips that aren’t cooked in seed oils. After some research, I found a few alternatives, such as Boulder Canyon chips cooked in olive oil or avocado oil, and more recently, Kettle Chips cooked in avocado oil. At first, these seemed like a miracle, and I was so excited to have found a "healthier" option.
However, the more I researched, the more I realised that even though these chips may claim to be made with avocado oil or olive oil, they often contain a mix of these oils and other seed oils. I’ll dive deeper into this topic in a later post where I will explore choosing the right avocado and olive oils.
The Challenge of Avoiding Seed Oils
Avoiding seed oils is not easy, especially when you’re eating packaged foods, which, let’s face it, is the reality for most people. Packaged foods are quick, convenient, and often delicious. But as I learned just how damaging these oils are to my health, I became more satisfied with making the switch to whole, unprocessed foods.
A rule of thumb I started following was to assume that anything processed and packaged would likely contain seed oils. So, if you stick to whole foods like fruits, vegetables, meat, and nuts, you're generally in the clear.
The Sneaky Seed Oils in "Healthy" Foods
Here’s where things get tricky. When I think of processed and packaged foods, I think of things like chocolates, chips, and lollies - all the foods we’re told to avoid. But what about foods that we typically think of as “healthy”? Things like bread, nut milks, nut butters, dressings, spreadable butter, protein bars, and granola bars. These are often loaded with seed oils!
For example, many oat milks contain canola oil, and many breads contain vegetable oil or canola oil. I was surprised to discover just how many seemingly healthy foods contain seed oils. I’ve compiled a list of the most surprising foods that contain seed oils, and you can read about it in my next blog post.
Photo by Nicholas Barbaros on Unsplash
My Top Tips for Avoiding Seed Oils
Here’s what I’ve learned about avoiding seed oils, and I want to share it with you:
Eat whole, unprocessed foods: Stick to fruits, vegetables, whole grains, unprocessed meats, poultry, and wild-caught fish. These are naturally free of seed oils.
Remove seed oils from your home: If they’re not in your kitchen, you can’t cook with them. It’s easier to avoid seed oils when you're at home, but it becomes more challenging when eating out or ordering takeaway.
Cook at home with good oils: Use high-quality oils like extra virgin, cold-pressed organic olive oil, avocado oil, coconut oil, real butter, ghee, or tallow for cooking. These are healthy alternatives to seed oils.
Read labels carefully: Don’t be fooled by terms like corn oil, grapeseed oil, or vegetable oil - these are all seed oils. If it’s not one of the healthy fats mentioned above, it’s probably a seed oil.
Limit processed foods and packaged goods: The more processed a food is, the more likely it is to contain seed oils. Stick to foods that are closer to their natural form.
Be mindful when eating out: Avoid deep-fried foods, as they’re almost always cooked in seed oils. Don’t be afraid to ask for your food to be cooked in butter or extra virgin olive oil instead.
Avoid “low-fat” or “fat-free” products: These products are often filled with sugars and seed oils. Stick to whole-fat versions, which are typically more nutritious and free from harmful oils.
Final Thoughts
Switching to a diet free of seed oils isn’t always easy, but once I realised just how harmful they can be, it became more of a priority. The key is being mindful of what you’re consuming and making small, sustainable changes. By cooking more at home, avoiding packaged foods, and sticking to healthier fats, you can drastically reduce your intake of seed oils. The more you learn, the easier it becomes to make better choices for your health.
Stay tuned for my next blog post, where I’ll dive deeper into the Most surprising foods that contain seed oils! Plus also how you can avoid seed oils when dining out with Seed Oil Free Restaurants Sydney