Your Guide to Identifying and Avoiding Seed Oils in Everyday Foods

As we strive for a lifestyle with minimal or no seed oils, many of us find ourselves carefully scrutinizing nutrition labels to spot these inflammatory oils. Unfortunately, they’re found in thousands of packaged foods and may lead to a range of health problems. In this article, we’ll highlight which foods commonly contain seed oils, share tips on how to steer clear of them, and offer some seed oil-free alternatives to help you stay aligned with your dietary goals.

Identifying Foods with Seed Oils

Seed oils are extracted from the seeds of various plants and include common oils such as canola, sunflower, safflower, and vegetable oil. Though they might seem harmless, some studies suggest that excessive consumption of these oils may lead to inflammation and a host of chronic diseases. Here’s our guide on exactly what seed oils are.

Common Foods Containing Seed Oils

Snack Foods

• Potato Chips: The crispy crunch you crave might come from being fried in canola or sunflower oil. For chips without seed oils, check out Jackson’s FTW.
• Tortilla Chips: Many brands use safflower oil, making them not as healthy as they might appear.
• Popcorn: Flavored varieties, especially in microwave bags, frequently contain inflammatory oils. For anti-inflammatory snacks, read this.
• Crackers: Many commercial crackers are made with seed oils for added texture and flavor.
• Cheese Puffs: It’s not just cheese you’re munching on—seed oils often sneak in, too.

 Baked Goods

• Cookies: The convenience of store-bought cookies can come with a side of hydrogenated seed oils.
• Cakes and Muffins: Surprisingly, many commercially prepared cakes are loaded with these oils.
• Bread: Most commercial bread varieties, especially white bread, harbor sneaky seed oils.

Fried Foods

• Frozen French Fries: These are often fried in vegetable oil—maybe yum, but not so healthy.
• Chicken Nuggets & Fish Sticks: Processed and fried, both are usually bathed in seed oils. Hard pass.
• Frozen Mozzarella Sticks: The frozen aisle can be deceiving—check those labels!

 Condiments

• Salad Dressings: Commercial options like Ranch or Italian can contain sneaky oils. If you like ranch flavored snacks but not seed oils, check out Jackson’s Farmhouse Ranch chips.
• Mayonnaise: Including those labeled as "olive oil mayo," which may use canola or soy oil. 
• BBQ Sauces & Ketchup: You may not realize these sauces often contain seed oils as fillers. Here’s some healthier dips to try.

Frozen Meals

• Frozen Dinners: Casseroles and pastas can be culprits of inflammatory oils too.
• Microwaveable Meals: Heed caution—many use vegetable oils in their cooking process.
• Frozen Pizza: Even your favorite pizza can be detrimental if it’s loaded with seed oils. Ultra-processed ingredients are not our favorite toppings.

Pre-Packaged Salads

• Ready-made salads and kits with dressings often use oils that may sneakily take you off your dietary path.

Canned Foods

• Canned Soups: Creamy varieties are notorious for including seed oils.
• Canned Vegetables: Some may come in sauces or mixes containing seed oils.

Granola Bars and Protein Bars

• Many popular bars use seed oils for improved texture and flavor, so read those ingredient lists.

Dairy Products

• Processed cheese slices and spreads often sneak in unhealthy oils, as do some cream cheeses. Most natural cheeses should be fine. Read a recent post for more examples of dairy-free snacks without seed oils .

Plant-Based Alternatives

• Plant-based burgers and vegan cheeses? Yes, they too can harbor seed oils in their midsts.

Energy Drinks and Soft Drinks

• Some formulations may even contain seed oils. While sugary, the oil adds texture and emulsification.

Ice Cream and Frozen Desserts

• Many commercial ice creams, especially non-dairy varieties, leverage seed oils to supposedly improve mouthfeel.

How to Avoid Foods containing Seed Oils

Avoiding foods with seed oils requires vigilance but can be achieved with a few simple strategies:

1. Read Labels: The most effective way is to always check ingredient lists. Watch for canola oil, soybean oil, sunflower oil, safflower oil, and “vegetable oil” (a vague term that often means seed oils). 
2. Stay Informed: Awareness is key. Learn which brands are known to use these oils and steer clear of them.
3. Opt for Whole Foods: Focus on whole foods such as fruits, vegetables, meat, fish, nuts, and eggs. These are less likely to contain seed oils.
4. DIY Condiments and Dressings: Make your salad dressings and sauces at home using healthier oils like olive or avocado oil.
5. Cook Fresh: If you do plan to fry or bake, choose other fat sources for cooking such as olive oil or coconut oil.
6. Gradually Eliminate: Start by eliminating one category of seed oil-laden foods each week. Replace them with alternatives and gradually build a seed oil-free lifestyle.

Seed Oil-Free Alternatives

Many of our favorite foods can contain questionable seed oils, but there are plenty of delicious alternatives to enjoy. For healthy snacks, try homemade air-popped popcorn with a drizzle of olive oil, and swap Jackson’s for seed oil-heavy chips and snacks. When baking, use coconut, avocado oil, or olive oil for cookies and muffins, and go for whole grain or sprouted breads that avoid harmful oils. Make fresh condiments like ranch or Italian dressings at home using olive oil and herbs, or opt for tahini or avocado as creamy spreads instead of traditional mayo. For frozen meals, prepare your own with wholesome ingredients or look for seed oil-free brands. Whip up salads at home with minimally processed oils or vinegar dressings. Additionally, choose 100% nut butters without added oils, make your own yogurt, or pick brands with fewer ingredients as dairy alternatives. For dessert, try banana ice cream or other creative recipes using coconut milk.

Foods with Seed Oils - Next Steps

Avoiding seed oils is an important step in your diet, especially as they are often in foods many consider healthy. By being aware of the common culprits in snack foods, baked goods, condiments, and packaged meals, you can successfully navigate your grocery trips with ease. Remember, embrace fresh, whole foods and always read your labels. With some small changes and thoughtful choices, you can savor delicious meals while steering clear of the “hateful 8” seed oils that have no place in your kitchen. 

For more seed oil-free recommendations, check out the following resources:

• Seed Oil-Free School Snacks Your Kids Will Love
• The Road Tripping Guide to Seed Oil-Free Snacking
• Snack Smart at CVS: Discover Seed Oil-Free Gems
• The Complete Guide to Seed Oils