Dear Kosterina Family,
Picture this: you’re out at your favorite restaurant, ready to dive into a delicious meal, thinking you’re making healthy choices. But lurking in the kitchen, there’s an ingredient that wellness enthusiasts have been sounding the alarm on—seed oils. They’re everywhere, and they’re not doing your body any favors. So, what’s the big deal with seed oils, and how can you avoid them while still enjoying a night out? Let’s dig in.
Why Do Restaurants Love Seed Oils?
Restaurants often use seed oils like soybean, canola, sunflower, and corn oil for one simple reason: they’re cheap and versatile. These oils have a high smoke point (almost as high as Kosterina EVOO), making them great for frying, sautéing, and even baking. They’re also neutral in flavor, which is convenient for chefs creating a variety of dishes.
But what’s good for a restaurant’s bottom line isn’t necessarily good for your health. Seed oils are highly processed and often extracted using heat and chemical solvents, which can strip them of nutrients and leave behind harmful byproducts.
Why Are Seed Oils Bad for Your Health?
Seed oils are packed with omega-6 fatty acids, which aren’t inherently bad—your body needs them. The problem? Most of us consume way too many omega-6s and not enough omega-3s, leading to an imbalance that promotes chronic inflammation.
According to Dr. Mark Hyman, "Excessive omega-6 fats from industrial seed oils are a major driver of inflammation, which is linked to nearly every chronic disease, from heart disease to diabetes to Alzheimer’s."
The high heat and processing involved in making seed oils can also create harmful compounds like trans fats and lipid oxidation products (LOPs). These have been linked to oxidative stress and increased risk of chronic illnesses. You can find more research on this here.
Want to dive deeper? Check out more about the danger of seed oils in a recent weekly wellness post here.
How Can You Avoid Seed Oils at Restaurants?
Avoiding seed oils when dining out or traveling can feel like a challenge, but it’s not impossible. Here are some practical tips:
- Ask Questions: Don’t hesitate to ask your server or the chef what kind of oil they use. Many restaurants are happy to accommodate requests for alternatives.
- Opt for Simple Dishes: Choose grilled, roasted, or steamed options over fried or heavily sauced dishes. These are less likely to involve seed oils.
- Request Real Butter or Olive Oil: If possible, ask if your dish can be cooked in butter, olive oil, or another healthier fat. Extra virgin olive oil, in particular, is a great anti-inflammatory choice.
- BYO-EVOO: Check out our new single-serve packets here and bring your own EVOO for drizzling on salad or vegetables.
- Support Conscious Restaurants: Seek out restaurants that prioritize clean cooking oils. Farm-to-table establishments or those that focus on organic and sustainable practices are often more likely to avoid seed oils and usually a safe bet.
How to Find Restaurants That Don’t Use Seed Oils
Finding seed oil-free restaurants may take some detective work, but it’s worth it. Here’s how:
- Do Your Research: Look at menus online or call ahead to ask about their cooking oils. Some restaurants proudly advertise their use of olive oil, avocado oil, beef tallow, or other healthier alternatives.
- True Food Kitchen, founded by Dr. Andrew Weil, a renowned doctor in integrative medicine, is seed-oil free. Everything on the menu is so delicious and nutritious. Bonus: our kids love it too!
- Sweetgreen, our other favorite go-to for a quick and healthy meal, recently raised the bar and they now cook all their proteins, veggies, and grains in EVOO or avocado oil. They have also launched a new seed oil-free Ranch dressing. Yum!
- Use Apps: Apps like Seed Oil Scout (yes, it’s a thing!) can help you locate restaurants that avoid seed oils. We are obsessed with using this when travelling.
- Word of Mouth: Ask friends or local wellness communities for recommendations. Health-conscious chefs and eateries often develop a loyal following.
You know what else is a fun way to avoid seed oils? Entertaining at home! Cook meals at home with friends and family and you’ll know every ingredient that went into your dish. We have an arsenal of our favorite recipes online here.
Seed oils may be the hidden villains of restaurant kitchens, but you don’t have to let them ruin your next meal out. By staying informed, asking questions, and supporting restaurants that prioritize your health, you can minimize your exposure and feel good about what you’re eating.
As Dr. Cate Shanahan, author of Deep Nutrition, says, "Eliminating seed oils is one of the simplest and most impactful steps you can take to improve your health."
So, the next time you’re out to eat, channel your inner wellness warrior. Your choices matter, and with a little effort, you can dodge the seed oil trap without sacrificing flavor or fun.
Peace, Love, & EVOO,
Katina and The Kosterina Team
