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We all know that avoiding seed oils can be a challenge especially if you’re constantly on the go or trying to put together healthy snacks for your kids. One of the most challenging areas is finding seed oil free snacks.
It’s no surprise that most ultra-processed foods have seed oils on their ingredient list, but they can also be lurking in places you’d never expect such as protein powders, oat milk, and nut butter.
Let’s take a look at the 15 best snack options that allow you to avoid seed oils!
Why You Should Avoid Seed Oils
Seed oils (also called vegetable oils) are made from the seeds of crops. The most popular seed oils include corn, canola, soybean, sunflower, rice bran, cottonseed, and safflower oil.
One of the most notable changes to the human diet over the past 100 years has been seed oil consumption. In 1900, total daily consumption was just under 2 grams per day, while in 2010 this number rose to 80 grams per day (1).
The market value for these oils was over $166 billion in 2021 and global demand for seed oils is projected to grow 46% by 2050 (2, 3). Some of these oils, such as canola oil, didn’t even exist until the 1970’s yet they now make up a massive portion of fat consumption around the globe (4).
So, are seed oils healthy or not?
While they’re often labeled as “heart healthy” or considered healthier than traditional choices like butter, a variety of dangers have emerged despite their massive levels of consumption. In particular, seed oils are criticized due to their high levels of linoleic acid, their ability to oxidize, and their use in fried and ultra-processed foods (5, 6).
Seed oils also undergo intensive processing that can lead to harmful compounds (such as trans fat) and can strip the oil of beneficial nutrients (7, 8, 9).
The Most Common Sources of Seed Oils
It’s an unfortunate reality, but seed oils are everywhere. From restaurants to infant formulas to some of your favorite snacks, these oils always seem to find a way onto ingredient lists thanks to their low cost.
In particular, these are the most common sources of seed oils:
- Restaurants
- Infant Formulas
- Peanut Butter & Nut Butter
- Salad Dressing & Condiments
- Plant-Based Meat, Eggs, & Dairy Alternatives
It shouldn’t be surprising, but snacks like protein bars, pastries, cereal, and other ultra-processed foods often contain seed oils.
Here are 6 simple strategies to remove seed oils from your diet.
- Cook your own meals: cooking at home allows you to have greater control over the ingredients.
- Pick healthier oils: modern cooking oils can be loaded with polyunsaturated fat (PUFA). Choose traditional options high in saturated fat, like butter, tallow, or coconut oil.
- Eliminate ultra-processed food: seed oils are primarily found in highly processed foods like pastries, chips, bread, and pizza.
- Check your labels: seed oils can be found in a wide variety of products. Double check your labels and seek out seed oil free alternatives.
- Use Seed Oil Scout or Local Fats: these tools can help you find a cleaner restaurant for date night or during travel.
- Find or Make Alternatives: the quality of most junk foods can be dramatically improved if you make alternatives at home, as this allows you to use high-quality ingredients.
You can also choose from a wide variety of seed oil-free snacks.
15+ Ideas for Seed Oil Free Snacks
It may take a little extra effort and research, but seed oil snacks are everywhere. Here are 15 options to consider adding to your routine:
1. Beef Jerky & Meat Sticks
One of the most filling snack options is beef jerky or meat sticks. If you’re looking for a cleaner option compared to the typical gas station jerky, a popular alternative is from Lineage Provisions.
They offer 100% grass-fed meat sticks and air-dried steak from regenerative farms made without fillers, sugars, or preservatives.
2. Fresh or Dried Fruit
Dried or fresh fruit can be a perfect option whether you’re at work, on the road, or need some quick energy before a workout.
3. Cheese
Simple, delicious, and filling. Cheese is a perfect seed oil-free snack.
4. Yogurt
While some yogurt brands may sneak in seed oils, you can find yogurt with clean ingredients at just about any grocery store (or you can make your own).
Look for plain, unsweetened options as these don’t have refined sugar. If you want more flavor, you can spice things up with fresh fruit, honey or maple syrup, or bee pollen.
5. Dark Chocolate
Popular candy bars can contain seed oils and other sketchy ingredients, but it doesn’t have to be this way. Although chocolate isn’t a part of the animal-based diet, you can still find high-quality seed oil free options with only a few ingredients.
6. Homemade Ice Cream
Making your own ice cream can actually be quite healthy (and simple). When you make your own batch of ice cream, it’s much easier to avoid lengthy ingredient lists, seed oils, and ultra-processed sugars.
7. Seed Oil Free Chips
Unfortunately, most chip brands use low quality ingredients such as seed oils, but there are a handful of brands that go in a different direction. For example, Rosie’s chips are cooked in tallow and the only other ingredients are potatoes and salt. Another popular seed oil free brand is MASA Chips.
8. Pickles
Pickles are another quick, low-calorie, no-seed oil snack.
9. Plantain Chips
Sweet, savory, and with a simple ingredient list, plantain chips are a great snack idea. The ingredients are generally just plantains, coconut oil, and salt. Plus, there are numerous brands that are also organic and non-GMO.
10. Protein Shakes
Making your own protein shakes is a great way to boost your nutrient intake and opt for healthier snack options. Thanks to animal-based protein, it just got a whole lot easier to boost the quality of your protein shakes.
Animal-based protein is made from 100% grass-fed whey, collagen & colostrum and uses no hormones, additives, fillers, gums, or lecithins.
11. Bone Broth
Some consider bone broth the perfect nighttime snack. This warm beverage can also offer collagen, glycine, calcium, magnesium, and other important minerals.
12. Hard Boiled Eggs
Hard boiled eggs are loaded with nutrients such as vitamin A, vitamin E, iron, choline, and are sure to keep you energized throughout the day.
13. Kefir
An overlooked dairy product is kefir, a fermented beverage with a tart and creamy flavor. Kefir also provides probiotics, calcium, magnesium, and other beneficial nutrients.
14. Milk With Honey or Maple Syrup
Aside from being delicious, mixing your preferred milk with honey or maple syrup can be a quick, nutritious, and filling sweet treat.
15. Precooked Meat
Last but not least, preparing a steak, ground beef, or other protein of choice before your road trip or work day is a great way to prioritize healthy eating and avoid unnecessary snacking.
The Bottom Line: Ditch Snacks With Seed Oils
If you’re looking to improve your health, snacking on the wrong foods can be a major hurdle. To make matters worse, many of the most popular snack foods (like protein bars or chips) may leave you wanting more. Plus, many of these foods offer low-quality ingredients such as seed oils.
Thankfully, nature has provided us with an abundance of seed oil free snacks that leave you feeling energized and nourished.
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