20 Surprising Food with Seed Oils
20 Surprising Foods with Seed Oils (and What to Choose Instead)
At LIFEstrength Health Center, we’re all about helping families thrive by focusing on root causes and making smart, sustainable choices. One of the most impactful shifts you can make for your long-term health is learning to spot and eliminate seed oils. You know, those sneaky, processed fats hiding in everyday foods that help to “keep things fresh” for years and years!
While most people know to avoid fried fast food or margarine, seed oils are far more widespread than you’d think. From baby formula to oat milk to “healthy” protein bars, these inflammatory fats are everywhere. Here is a guide to help you steer clear.
What Are Seed Oils (And Why Should You Avoid Them)?
Seed oils are also known as “vegetable oils.” They are made from crops like soybeans, corn and cottonseed. The process used to extract them often involve chemical solvents, extremely high heat and deodorizing agents that damage the delicate chemical bonds of the fat structure and make them highly inflammatory and potentially even toxic.
These oils are particularly high in linoleic acid, an omega-6 polyunsaturated fat. While our body does need a little linoleic acid, modern diets overload us with it, leading to a host of issues like:
Chronic Inflammation - Especially Impactful to Cardiovascular and Neurologic Tissues
Hormonal Imbalances
Weight Gain and Insulin Resistance
Autoimmune Condition - Skin Troubles, Joint Pain and More
Top Offenders: 20 Common Foods Containing Seed Oils
Seed oils have infiltrated nearly every aisle of the grocery store. Here are 20 everyday foods that commonly contain seed oils, some of them are even ones marketed as “healthy”:
Infant Formulas - Most U.S. formulas are required to include vegetable oils to meet fat content guidelines. What is the goal? To create bigger and fatter babies on the CDC’s sizing charts, certainly NOT to create a healthier baby.
Protein Bars & Powders - Many include canola or soybean oil to improve texture or shelf life. We aren’t even going to touch artificial sweeteners on this one!
Packaged Nuts & Seeds - Check the label if you’re consuming these as many are roasted in vegetable oil and covered in sugar. Tried finding raw (or even better, sprouted or soaked) nuts and seeds and freeze dried fruit.
Peanut Butter - Especially shelf-stable versions, as they are often loaded with hydrogenated oils. As of April 2025, JIF Peanut Butter ingrediets list is as follows: roasted peanuts (heat destroys good fats), sugar, molasses and fully hydrogenated vegetable oils (rapeseed and soybean) among others.
Nut Butters - Even almond or cashew butter may contain safflower, palm, or sunflower oil. Again, read those ingredients and look for raw.
Granola & Cereal - Sneaky additions of sunflower, canola, or peanut oil are common.
Salad Dressing - Even “organic” brands may rely on canola or soybean oil as the base. This cuts costs and helps prolong the shelf life.
Condiments - Ketchup, mayo, mustard, hot sauce, BBQ sauce, etc, you name it. Always check.
Microwavable Rice - Many pre-seasoned rice packs use sunflower or canola oil.
Chips & Crackers - These snacks are often fried or sprayed with seed oils.
Coffee Creamers - Some contain soybean oil or hydrogenated fats for creaminess.
Olive Oil Blends - Be cautious—some are diluted with cheaper oils like canola or soybean.
Avocado Oil - Studies show that many brands are adulterated with soybean oil, this is something that wouldn’t be on the label!
Butter Spreads - Some commercial butters include added canola oil, think “soft spread” varieties like Earth Balance or Smart Balance.
Ice Cream - Surprising, right? Some brands use seed oils to improve texture.
Hummus - It is VERY hard to find a clean version of this. Check your label—many use canola or soybean oil instead of olive oil.
Hot Bar Foods - Even health-conscious stores like Whole Foods often cook with seed oils for thier take and go / buffet style foods.
Plant-Based Meats - Most contain canola oil to mimic the texture of real meat.
Plant-Based Eggs - Canola oil is a core ingredient in alternatives like Just Egg.
Oat Milk - there really isn’t fat in oats, so everal popular brands add seed oils for creaminess, flavor and shelf life.
So What Can You Do?
Avoiding seed oils doesn’t have to be overwhelming. Here are a few simple strategies we share with our LIFEstrength families:
Cook at Home
Take back control over your ingredients. Plus, if you can get the kids into the kitchen, it’s a great family activity…as long as you can overlook the messiness!
Use Healthy Fats
Choose nutrient-dense, stable fats like:
• Butter (Organic, Raw and Grass-Fed is the gold standard)
• Tallow or Lard
• Coconut Oil
• Extra Virgin Olive Oil (make sure it’s 100% pure, here is an article about our favorite brand)
• Avocado Oil (from trusted brands only)
Ditch Ultra-Processed Foods
Focus on real, whole foods…or in shorter terms, JERF (Just Eat Real Food). If it has more than five ingredients and you or your 5th grader can’t pronounce them—skip it.
Read Every Label
Even your “health” foods might be sneaky. Learn to spot seed oil aliases.
Use Tools Like Seed Oil Scout or Local Fats.
These resources can help you find seed oil-free restaurants and grocery products, even when traveling.
Choose Fats That Fuel Your Body
Our bodies do need fat, but clearly they need the right kind! Too much omega-6 (from seed oils) and too little omega-3 (from foods like wild-caught fish or pasture raised animals) throws everything off. Aim to rebalance by cutting the seed oils and focusing on real, nourishing fats that support your brain, heart and hormones.
Seed oils might be everywhere but you can take simple, powerful steps to avoid them. When you do, you’ll likely feel the difference in your energy, skin, mood and long-term health. We’re here to help you and your family make the clean switch, one label at a time.
God Bless You,
Dr. Cade & Coach Cason
Your LIFEstrength Health Center Team