Seed-Oil-Free Shopping Guide
Apr 22, 2025In addition to listening to Menopause Made Easy with Tanya Podcast epsiode #193 Let go of Stubborn Fat - Dark Calories by Dr. Catherine Shanahan ...
Here is your Seed-Oil-Free Shopping Guide:
Better Fats to Choose:
-
Extra Virgin Olive Oil
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Avocado Oil (cold-pressed)
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Coconut Oil
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Butter (preferably grass-fed)
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Ghee
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Beef Tallow
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Duck Fat
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Lard (from pasture-raised pigs)
Foods Likely to Be Safe (Always Check the Label!):
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Fresh fruits and vegetables
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Fresh meat, poultry, fish (not pre-marinated)
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Eggs
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Raw nuts and seeds (no vegetable oil coatings)
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Plain full-fat dairy (milk, yogurt, cheese)
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Dried beans and legumes
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Frozen vegetables without sauces or seasoning
Common Foods That Often Contain Seed Oils:
(Avoid or double-check!)
-
Salad dressings
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Mayo and aiolis
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Packaged snacks (chips, crackers, popcorn)
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Protein bars and granola bars
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Breads, tortillas, baked goods
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Plant-based meats and dairy alternatives
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Frozen dinners and pizzas
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Restaurant and take-out meals
Ingredient Red Flags to Watch For:
(If you see these — skip it!)
-
Soybean oil
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Canola oil
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Corn oil
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Cottonseed oil
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Sunflower oil
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Safflower oil
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Grapeseed oil
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Rice bran oil
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"Vegetable oil" (catch-all term)
Easy Swaps:
| Instead of... | Try this... |
|---|---|
| Store-bought salad dressing | Olive oil + vinegar |
| Chips fried in vegetable oil | Siete brand tortilla chips (avocado oil) |
| Packaged mayo | Primal Kitchen Mayo (avocado oil base) |
| Snack bars | Raw nuts, fruit, clean jerky |
Pro Tip:
If you have 5 seconds to check one thing, just scan for the word "oil" in the ingredient list. If it's not olive, avocado, coconut, or butter, put it back.
I look forward to seeing you inside the 5 day stronger to the core challenge
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