Hi guys, Council Certified Health Coach Chloe Maleski is here to answer your questions about seed oils. Whether you’re wondering if they really are that bad, trying to avoid them when eating out, or looking for healthier options for kids, you’ll learn some helpful tips and strategies. useful. Do you have a question to ask our health coaches? Leave it below in the comments or in the Mark’s Daily Apple Facebook group.
Martha asked:
“Are nut oils really that bad? Are they okay in moderation? They are in all the dishes my kids love to eat! Crackers, granola bars, muffins… Not to mention eating out! ”
Haizz… I know. Highly refined seed oils are cheap and ubiquitous. Yes, we find them in the usual suspects: fast food, highly processed foods and most conventional foods packaged and ready to eat. They also lurk in less desirable places, including in foods marketed as “healthy” and in restaurants and hot bars that might be called Primal.
Unfortunately, the answer to your first question is Yes. Highly refined seed and vegetable oils are just that. Terrible. Even in moderation, they can be detrimental to health.
While some people are more sensitive to refined seed oils than others, they can cause inflammation for most people. Chronic systemic inflammation is a scourge of modern times. It is linked to countless minor as well as more serious diseases such as heart disease and cancer. It also weakens our overall immune system response, as the body is too preoccupied with active and ongoing inflammation to properly deal with exposure to bacteria, fungi, and viruses. withdraw.
Now, this doesn’t mean you have to (or can) completely avoid inflammatory oils — especially when dining out. Depending on priorities and life circumstances, this could be a great place to lean on the 80/20 principle: “In the context of serious and full commitment, 80% compliance overall with 10 Primal Blueprint rule will yield a completely sane result. ”
It’s not green light for choosing foods that contain 20% nut oil. Highly processed inflammatory oils are never healthy, even in moderation. But if you aim to avoid them completely and sometimes slip a little, the overall results will stay healthy. In other words: do your best, but don’t stress about perfection.
Which oil is not good for you?
The fact that you’re asking these questions means you’re on the right track! Once you know what to look for and find reliable staples, it becomes easier to avoid highly refined, inflammatory oils.
As a start, consider your child’s favorites. Since crackers, granola bars, and muffins are often snacks and snacks rather than a major food source, it’s best not to overeat under any circumstances (even if they contain unhealthy oils). healthy or not).
That said, sometimes a child (or adult!) just wants a muffin. In those cases, you should check the ingredients when buying any snacks and treats. Canola oil is an especially popular oil to watch out for. Most canola oil is chemically extracted using a harsh petroleum-based hexane solvent before going through other steps such as bleaching and deodorization — all of which require heat and a degradation process. heat generated. No need to remember these details! Just know that canola oil is neither a whole food nor healthy.
Other common culprits include soybean oil, corn oil, grapeseed oil and safflower oil. Like canola, they often undergo extensive industrial processing and often come from genetically modified, pesticide-treated crops.
However, not all oils are unhealthy! Furthermore, a certain amount of processing is involved in the production of oil of any kind. It is important to eliminate pesticides-laden crops that require large-scale processing in industrial plants. You can find a helpful comparison of healthy and unhealthy oils here, and can Download the Free Guide to Fats and Oils here.
“But, mommmmm…”
Does this mean there are no store-bought dishes? Unnecessary! More and more Paleo and Primal brands are making helpful changes, including eliminating pro-inflammatory seed oils and choosing better-for-you alternatives like avocado oil and coconut oil. Read your labels carefully, stick with brands you trust, and you’ll find healthier options to meet your ready-to-eat, prepackaged snacks and condiments needs.
If home cooking is on the card, you and your kids have even more healthy (or healthier) options! Our extensive recipe archive of Primal dishes and Primal snacks is a great place to start. Also check out NomNom Paleo, where Paleo’s mom Michelle Tam shares loads of kid-friendly meals and meal prep inspiration.
If you follow the above route, you can even involve your child in the process — gently sowing the seed that “healthy food is delicious and cooking is fun.” Food preferences start early and can be much harder to change later. Whatever small steps you can take to make healthy swaps for you and your kids now, they’re less likely to get stuck in useless stuff later on.
Of course, one thing that rarely works is pressuring kids into healthy choices! One of the best things you can do is model a Primal way of eating and living without making it too big. If you’re enjoying delicious, healthy food without fuss or stress, it goes a long way in fostering healthy habits in young children.
As a Beginner Health Coach, this is great to see! By simply changing the way you eat and your relationship with food, you will have a huge impact on any child watching.
And when to eat out?
Same goes for restaurants and hot bars: Ask about ingredients, make polite requests, choose the best options available, and keep that 80/20 rule in mind.
Restaurants are usually open for steamed or grilled vegetables and any sauces or dressings to go with them. If you find a restaurant willing to cook your dish with butter or olive oil, all the better!
As more people make such claims and pay attention to unhealthy vegetable and nut oils, more restaurants take notice and offer alternatives. As long as you respect and realize that not all institutions can or are willing to replace, asking never hurts and can help create change.
If your kids are watching, even better! This is a great opportunity for modeling, respectful Q&A, and self-advocacy while starting conversations about why food choices matter.
I realize these are big topics for little kids… and for hardworking parents who have a lot on their plate! By asking these kinds of questions and keeping an eye on unhealthy seed oils, you’ve done a great job.
If you want prevention, consider working with a health coach! It’s more accessible than you think, and we can help map out healthier solutions for you and your family. Visit myprimalcoach.com to check it out and get started!
Got any Primal, kid-friendly treats to share? Or a tip to avoid nut oil when eating out? Drop them or other questions to me in the comments!
About the author
If you want to add an avatar for all your comments, click here!
