What’s all of the craze about industrial seed oils? Unfortunately, industrial seed oils are everywhere. They can be harmful to our health by increasing inflammation, damaging healthy cells and increasing our risk for developing other health issues.

You’ll find them in salad dressings, baked goods, protein bars, crackers and more. They also are the most common oil used in restaurants. Let’s dive into a list of which oils are harmful and easy ways to swap them out at home!

Industrial seed oils cause inflammation

What are industrial seed oils? 

Industrial seed oils are highly processed oils extracted from plants such as soybeans, cottonseed, sunflower, corn, etc. They are derived from genetically modified crops and go through an intense heating process that causes many toxic byproducts that are harmful to our health. In addition to this, they are super high in omega-6 fatty acids causing an imbalance of omega-6 to omega-3 ratio in your body which contributes to more inflammation!

Oils to avoid:

• soybean oil
• canola oil
• grapeseed oil
• cottonseed oil
• sunflower oil 
• corn oil 
• peanut oil
• vegetable oil (a mix of soybean, canola, corn and sunflower oils)

Healthy oils to use for better health

Thankfully there are many other options to use when cooking at home. Many of these actually have a lot of benefits and serve the same cooking mechanisms that the other oils offer!

Oils to use:

• avocado oil
• olive oil
• coconut oil
• sesame oil

Avocado oil

Avocado oil is a great alternative oil to use at home. It is high in antioxidants like vitamin E, and oleic acid which is a heart-healthy omega-9 fatty acid. It also has a high smoke point, making it great for sautéing. I like Primal Kitchen avocado oil and spray. They also make clean salad dressings made with avocado oil and other simple ingredients. 

Olive oil

Olive oil has tons of anti-inflammatory properties as it is high in healthy fats, vitamins and antioxidants. Regularly consuming olive oil can help prevent cardiovascular disease and metabolic disorders due to its high levels of polyphenols and fatty acids. Always make sure to look for a brand that is high quality and specifies that it is extra virgin and ideally cold-pressed or expeller-pressed. I like Brightland and Thrive Market.

Coconut oil

Coconut oil is my favorite swap for baking and frying. Similar to avocado oil, it has a high smoke point and is great to use at high temperatures. Studies show that coconut oil can improve cognitive function and reduce inflammation in the body. In addition to this, it has anti fungal properties that can help support your gut by destroying bad bacteria and fungi like candida. I like to buy organic extra virgin unrefined coconut oil from Whole Foods or Thrive Market.

Sesame oil

Sesame oil is a great option to use in sauces and marinades. It is rich in flavor and is a great source of vitamins and minerals.  In addition to this, it is super high in antioxidants that can decrease free radical damage. I like to use Chosen Foods sesame oil in my miso glazed salmon and sweet and spicy salmon bites.

Finding Balance

While it is almost impossible to avoid inflammatory oils completely, I always recommend using healthy oils at home as you will likely be industrial seed oils when you eat out! It can be overwhelming learning about inflammatory foods and trying to maintain balance. Read my post about navigating restaurants and making choices that will help you feel your best.