Ingredient Guide
The Seed Oils to Watch For
These eight industrial oils are hiding in almost everything at the grocery store. Here is exactly what to look for on the label.
The 8 Seed Oils to Avoid
Soybean Oil
The most consumed oil in America. Found in ~60% of processed foods.
Canola Oil
Second most common. Dominates restaurant cooking and 'healthy' products.
Corn Oil
Common in deep frying and margarine. Made from corn germ.
Sunflower Oil
Popular in chips, crackers, and European imports. High oleic versions are slightly better.
Safflower Oil
Found in many 'natural' and 'healthy' snacks and baby formulas.
Cottonseed Oil
Common in packaged snacks, shortening, and fast food. Literally made from cotton byproduct.
Grapeseed Oil
Marketed as premium but extremely high in omega-6. Popular in upscale restaurants.
Rice Bran Oil
Common in Asian food products and some 'healthy' cooking sprays.
What to Look for on Labels
Food companies are creative with marketing. Here are the phrases and tricks to watch out for.
"Vegetable Oil"
This generic term almost always means soybean oil or a blend of seed oils. It is not made from vegetables.
"Healthy" and "Heart Healthy"
These marketing claims are often placed on products loaded with seed oils. The FDA allows these labels on canola and soybean oil products.
"Made with Olive Oil"
Check the full ingredient list. Many products list olive oil on the front but use soybean or canola oil as the primary fat.
"Non-GMO" or "Organic"
Organic canola oil is still canola oil. These labels say nothing about whether a product contains seed oils.
"Natural Flavors"
While not an oil, this catch-all term can hide processed ingredients. Products with clean oil choices often have transparent labels overall.
Quick Reference: Good vs. Bad Fats
✓ Clean Fats
- ✓Extra virgin olive oil
- ✓Butter (grass-fed preferred)
- ✓Ghee
- ✓Coconut oil
- ✓Avocado oil
- ✓Tallow
- ✓Lard (pasture-raised)
✕ Seed Oils to Avoid
- ✕Soybean oil
- ✕Canola / rapeseed oil
- ✕Corn oil
- ✕Sunflower oil
- ✕Safflower oil
- ✕Cottonseed oil
- ✕Grapeseed oil
- ✕"Vegetable" oil
A Tool That Makes This Easy
Reading every label is tedious. The Yuka app lets you scan any barcode to instantly see ingredient ratings and cleaner alternatives.
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