Ditch the Seed Oils and Eat Out Healthily

By Tom Seest

Can You Eat Out Without Eating Seed Oils?

At SeedOilNews, we help people who are seed oil curious by collating information and news about seed oils.

Food preparation often includes oil like olive or avocado oil; however, a growing trend has seen people opting out. That’s because these highly refined fats contain polyunsaturated that may become rancid over time and should, therefore be avoided.
Oxidized fats contribute to chronic inflammation, which has been linked with numerous health conditions. Furthermore, they reduce immunity and can contribute to more serious conditions like heart disease or cancer.

Can You Eat Out Without Eating Seed Oils?

Can You Eat Out Without Eating Seed Oils?

Where to Look for Seed Oils on Labels?

Seed oils are an umbrella term encompassing any vegetable-based oil produced from seeds such as canola, soybean, corn, cottonseed, grapeseed, safflower, sunflower, or peanut. These products typically undergo synthetic chemical extraction methods with additional processing steps like bleaching or deodorizing processes before being delivered for sale to consumers.
Problematic high-refined oils contain unhealthy levels of omega-6 fatty acids that are used in restaurants to deep fry food, potentially contributing to inflammation in the body and leading to various health concerns.
These inflammatory fatty acids become even more problematic when exposed to oxygen and heat; this occurs naturally whenever fats come into contact with oxygen and heat during refining, storage in the refrigerator, frying, or consumption.
There are various strategies available to you in order to avoid eating these inflammatory seed oils:

Check the Label

When dining out, pay close attention to which cooking oil is being used – this will enable you to select those that contain more nutrients while being lower in trans fats and higher in omega-3 fatty acids.

Make A Substitution

If your seed oil has been processed improperly, ask the restaurant for an alternative source that hasn’t been heated or filtered – cold-pressed oils tend to be healthier as their extraction methods don’t damage nutrients as readily; however, they may cost more.

Alter Your Diet

If your diet includes many ultra-processed foods, chances are high that you are eating an excess amount of seed oils. Shifting towards a whole food diet may naturally reduce how many seed oils you ingest.
Seed oils can be part of a healthy, well-rounded diet when consumed in moderation and within its intended context. Particularly those rich in omega-3 fatty acids are ideal for creating delicious sauces and salad dressings as well as sauteing or roasting vegetables, sprinkling on pasta dishes, or baking goods.

Where to Look for Seed Oils on Labels?

Where to Look for Seed Oils on Labels?

What Substitutions Can I Ask for in Restaurants?

Many restaurants are willing to accommodate requests for healthier menu choices by substituting butter or olive oil on request or engaging in healthy food conversations more freely, providing you with the chance to model thoughtful inquiry while you and your children share an enriching dining experience together.
Seed oils such as soybean, corn, rapeseed (derived from canola), cottonseed, and safflower are among the most frequently consumed in culinary applications. Unfortunately, these highly refined oils contain calorically dense nutrients as well as artificial additives such as preservatives and chemical residues that could potentially pose long-term health risks; luckily, these dietary culprits can be replaced with healthier fats from higher altitude sources that taste delicious while being less likely to lead to long-term issues for one’s health.
Finding a healthy alternative to standard frying oil requires research. You could try Grapeseed or Sunflower seed oils with lower saturated fat and higher polyunsaturated, Vitamin E, and antioxidant levels than traditional vegetable oils such as soybean. With information available online on where and how to source these healthier oils, don’t be intimidated when dining out; just ask for seed-free dishes!

What Substitutions Can I Ask for in Restaurants?

What Substitutions Can I Ask for in Restaurants?

What Should You Know Before Eating Out?

If you want to avoid seed oils in restaurants, the first step should be education. Critics of seed oils often suggest that consuming too many industrial oils such as canola, corn, cottonseed, soybean, and sunflower oils increases your risk for weight gain, heart disease, and other serious health conditions.
Seed oils aren’t harmful when consumed in moderation and provide essential omega-3 and omega-6 fatty acids to your body, making them part of a well-rounded diet, including plenty of fruits, vegetables, and whole grains.
Modern diets typically consist of too much omega-6 fatty acids and not enough omega-3 fats, leading to systemic inflammation. This increases the risk of chronic diseases like cancer and cardiovascular disease.
That is why it is imperative that we transition towards a diet rich in nutrient-dense foods such as unprocessed whole foods and omega-3 and omega-6-rich seeds, nuts, and oils.
Avoid ultra-processed foods high in omega-6 fatty acids, such as processed snack foods and fast food items containing industrial seed oils.
Next, it is essential to understand how these oils are manufactured. Most often, they are extracted from genetically modified crops using herbicides like glyphosate. Unfortunately, this process has been linked to creating toxic seeds, which then enter our bodies via ingestion.
Once extracted, these oils are refined to eliminate odors and improve color, as well as produce trans fats, which have been known to be detrimental to health.
Overall, most health experts agree that seed oils can be safely included in small amounts as part of a nutritionally dense diet. According to the American Dietary Guidelines, two tablespoons per day is sufficient to provide your body with the essential fats needed for good health.
Discover more of the health benefits associated with seed oils by visiting our Seed Oils page and reading this article.

What Should You Know Before Eating Out?

What Should You Know Before Eating Out?

What Can You Ask to Avoid Seed Oils?

Though it is sometimes impossible to eliminate seed oils completely when dining out, you can often make conscious efforts in this direction. For instance, asking your server to replace olive oil with another high-quality seed oil such as canola or sunflower is usually a worthwhile effort on your behalf, and many establishments are likely willing to accommodate you with such requests.
But the best part is you don’t have to sacrifice enjoyment! Simply ask for food with low saturated fat content and high polyunsaturated fat content, like olive, coconut, or flaxseed oils as examples of good choices.
One of the greatest attributes of these oils is their rich source of antioxidants, phenols, and vitamins A and E, which play an integral role in healthy eating. Their abundant fatty acid content also plays an integral part in brain health, heart well-being, and decreasing inflammation within our bodies.
Even though these healthy oils provide numerous health benefits, you might be shocked to discover that most are chemically refined for that perfect frying pan texture.
Dietary experts generally agree that to achieve greater overall health benefits, the only effective strategy is limiting your intake of refined and processed vegetable oils. You can do this by shopping wisely, eating whole foods, educating yourself about your body, and understanding which changes best suit you and your family. Education will make the change process simpler! The more knowledge you possess regarding food and its effects on yourself and others is gained.

What Can You Ask to Avoid Seed Oils?

What Can You Ask to Avoid Seed Oils?

Be sure to read our other related stories at SeedOilNews to learn more about seed oils.