Revamp Your Pantry for a Healthier You

By Tom Seest

How Can You Cleanse Your Pantry Of Seed Oils?

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

Seed oils such as canola, rapeseed, sunflower, and soybean oils are popular choices for home and restaurant cooking alike, often served to preserve food or make snacks.
However, these fats may not be the healthiest choice to consume as their fatty acids can contribute to inflammation and cause other health complications.

How Can You Cleanse Your Pantry Of Seed Oils?

How Can You Cleanse Your Pantry Of Seed Oils?

Why Should You Eliminate Seed Oils?

Your pantry is where all the ingredients you need for making delicious recipes reside, which makes it essential to maintain its cleanliness and organization while eliminating any items no longer desired.
Step one of a successful pantry clean is gathering all items that you no longer require, from flour to sugar to cereal. As you do so, be sure to label their expiration dates so you’ll know when these foods expire and don’t waste food.
Once this task is completed, it’s time to restock your shelves with fresh items – such as shelf paper or cork liner, which makes it easier for you to see what’s in your pantry. New baskets that organize similar products together may also make things simpler.
Airtight containers for your dry goods like flour, grains, crackers, cereal and similar items is another smart idea if you want to ensure they stay fresher longer and avoid crumbs that could attract pests in your pantry.
When replacing your cooking oils, consider plant-based options with less omega-6 fatty acids to prevent inflammation. Omega-6s have been linked with heart disease, arthritis and diabetes – as well as numerous other issues in the body.
Clean your shelves and cabinets using an all-purpose cleaner to remove dust, dirt, and grime that has collected over time. This should help restore their condition as new shelves and cabinets arrive!
Start from the top and work your way down, being careful not to flood particle boards and wooden shelves with liquid cleaners which could potentially harm or warp them.
Utilize dish soap mixed with water to thoroughly clean the shelves before replacing pantry items on them. However, make sure that they have dried completely before placing back your items back onto them.
Organization of your pantry can help reduce food waste and ensure you purchase only those items you actually intend to use in your cooking. Furthermore, this practice can encourage healthier eating habits in your family.

Why Should You Eliminate Seed Oils?

Why Should You Eliminate Seed Oils?

Which Secret Ingredient Should You Ditch Next?

Most Americans and Britons consume over half their calories daily from ultra-processed foods – altered versions of food designed to be tasty, convenient and cost effective – which contain fats, sugars and salts derived from other sources.
Artificially colored and flavored food items can also increase the risk of obesity, heart disease and type 2 diabetes. They contain preservatives and additives which may contribute to serious health complications such as obesity.
Small adjustments to your eating habits can help you curb these kinds of food. Start by developing and sticking to a daily meal plan; this will prevent impulse shopping trips to the grocery store without purchasing meals first.
An alternative method of eliminating seed oils from your diet is to prepare meals at home using healthy cooking techniques and ingredients, instead of purchasing ready-to-eat products filled with additives, chemicals and preservatives. Instead, opt for food preparation methods which produce healthier dishes such as using simmering or steaming instead.
Choose healthy oils with low smoke points when cooking, such as olive, avocado or refined coconut oils. These can be used for sauteing, grilling or baking on moderate temperatures without fear of over-frying compared to other oils used for pan-frying.
For an extra pop of flavor, drizzling with oil with a lower smoke point may also add flair. These oils can be found at natural food stores as well as among your preferred cooking oil brands.
Understanding that most seed oils contain omega-6 fatty acids can be vitally important, as inflammation-causing omega-6s have long been linked with various health conditions and related problems. Western diets generally consume an estimated 10 times higher amount of omega-6s compared with omega-3s; many of us consuming more than necessary due to seed oil intake.
To achieve an appropriate balance of omega-6 and omega-3 fatty acids, aim for a diet rich in whole foods with minimal processing. Incorporate industrial seed oils sparingly; such as those commonly found in fast foods and snacks. Replace this intake with healthy, unsaturated oils like olive and avocado oils instead.

Which Secret Ingredient Should You Ditch Next?

Which Secret Ingredient Should You Ditch Next?

What’s Really in Your Food?

Have you seen fitness influencers or nutrition coaches post on social media or shop for groceries claiming that seed oils are harmful? Despite no supporting research to this effect, many are concerned by this claim and the presence of these oils in their diets.
Moderate amounts of these foods aren’t harmful; in fact, they may even help lower cholesterol and risk of heart disease. They’re rich in polyunsaturated fatty acids (PUFAs). Unlike solid saturated fats which require digestion before they’re absorbed by your body, liquid PUFAs are easily absorbed.
Too many oily fats can have their own set of drawbacks; omega-6 fatty acids found in them may contribute to inflammation and cause heart disease in some individuals. To stay on the safe side, replacing these oily fats with healthier alternatives such as olive or coconut oil could be wise.
These oils are known for their high levels of oleic acid, an essential fatty acid which promotes heart health and can decrease cancer risks. It is important to keep in mind, however, that when heated this oleic acid becomes unstable and may turn into rancid fats that pose potential dangers to health.
So it is best to avoid reheating these oils as this creates polycyclic aromatic hydrocarbons which may be hazardous when inhaled or consumed.
It’s particularly important to limit your intake of deep-fried foods, which often use vegetable oils that have not been heated too significantly. For optimal health when it comes to deep frying food, opt for vegetable oils that haven’t been overheated as often.
Reading labels of any packaged foods you buy, especially ones containing seed oils can also be very helpful in keeping foods fresher longer while potentially being detrimental to long-term health. People with allergies or other conditions should be especially vigilant about this ingredient so it’s wise to check before purchasing.

What's Really in Your Food?

What’s Really in Your Food?

How can you reduce seed oil consumption at home?

Step one in eliminating seed oils is to stop eating out at restaurants that use industrial seed oils in their kitchen processes, especially fast food chains and fast-food joints. Doing this will quickly eliminate these harmful fats and maintain family health.
If it is impossible to completely avoid certain foods, healthier versions can still be eaten in small doses. For instance, you could substitute olive oil with coconut oil in salad dressing or when sauteing vegetables and fish.
Searching for unrefined seed oils may also provide benefits; as these have not been subjected to heat and chemicals like refined vegetable oils are, they retain protective compounds like vitamins A, E, and phenols 11, as well as antioxidants.
Before making your choice, however, there are a few concerns with these oils that should be considered before making this decision. One of them is their instability; these oils tend to oxidize quickly when exposed to light, air or heat which can damage vital molecules within your body such as DNA and proteins.
Second, these industrial seed oils contain high concentrations of omega-6 fatty acids with an unbalanced omega-6:3 ratio (read more here about why this matters). Omega-6 fats have been linked with inflammation and metabolic disturbance; moreover they could alter your hormone balance significantly.
Thirdly, these fats can be difficult to digest and lead to unpleasant symptoms like gas, bloating, headaches, diarrhea and stomach pain. Furthermore, they may increase inflammation within your heart and arteries.
Fourthly, seed oils may exacerbate eye inflammation and increase your risk for age-related macular degeneration – an eye disease that threatens vision. Furthermore, their consumption could contribute to depression and anxiety as it disrupts how your brain produces happy hormones.
Finally, cooking at home allows you to take control of the ingredients you eat. Be sure to choose healthy oils that don’t contain hexane gas – which has been demonstrated as both an environmental risk and hazardous for workers exposed to it during work environments.

How can you reduce seed oil consumption at home?

How can you reduce seed oil consumption at home?

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