Do you know how long it took and how many labels I had to read to find a tomato sauce that didn’t have soybean oil in it? I never did find one and resorted to making my own. See here. 

While I love soy protein isolate as a great source of protein, what I don’t love are the highly-processed and highly-refined soy-based products like soybean oil. Soybean oil and its fellow highly refined oils (Sunflower seed oil, Canola oil⁣, Corn oil⁣, Safflower oil⁣, Peanut oil⁣, Vegetable oil, Hydrogenated or partially hydrogenated oil⁣) can be a major source of inflammation in our bodies.

These oils fuel inflammation by increasing the production of pro-inflammatory chemicals called cytokines in your body. Inflammation = stress on our body at the cellular and organ level.

These oils are rich in omega-6 fatty acids. And while our bodies need omega-6 fatty acids, ideally we need a 1:1 balance of omega-3 fatty acids with omega-6 fatty acids. Researchers believe that the ratio of omega-6 to omega-3 fats in a typical Western diet is 20-to-1 or higher. If you eat a lot of cookies, chips, crackers, or fried foods, this ratio is likely much higher. Additionally, studies clearly show an increase in the risk of obesity as the level of omega-6 fatty acids and the omega-6/omega-3 ratio increase, whereas high omega-3 consumption decreases the risk of obesity.

So, in short, it’s the high imbalance of consumption of omega-6 fatty acids found in these oils that’s dangerous. And they are in almost everything! Side note: don’t let the word “organic” in front of these oils fool you – it doesn’t change their inflammatory properties. 

So, how do you balance things out? Increase your intake of omega-3 fatty acids while decreasing your intake of omega-6 fatty acids. 

For oils, this means increasing your intake of olive oil, avocado oil, coconut oil, or flaxseed oil. These oils are rich in omega-3 fatty acids, which are antiinflammatory.

• Olive Oil:
  • Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it a healthier choice for cooking and dressing salads.
• Avocado Oil:
  • Avocado oil is high in monounsaturated fats and has a high smoke point, making it suitable for cooking at high temperatures.
• Coconut Oil:
  • While high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs), which may offer health benefits when consumed in moderation.
• Flaxseed Oil:
  • Flaxseed oil is a good source of omega-3 fatty acids, however, it should not be heated and is best used in dressings and cold dishes.

Now that you are sold on the idea of reducing your consumption of omega-6 oils and foods that contain them, let’s talk swaps.

One of the fastest ways to lower your consumption of omega-6 fatty acids is to look for the following brands that use omega-3s* and simply swap them out: 

• Salad Dressings:
  • Avocado Oil Based: Primal Kitchen, Chosen Foods
• Mayonnaise:
  • Olive Oil or Avocado Oil Based: Primal Kitchen, Chosen Foods
• Snack Foods:
  • Popcorn: Quinn Snacks, LesserEvil
  • Chips and Crackers: Jackson’s Honest, Siete Family Foods, Simple Mills
• Baking Ingredients:
  • Look for organic or health-focused brands in your local grocery store or health food store that offer olive oil, avocado oil, or coconut oil options for baking.
    • Chocolate Chips: Nestle Tollhouse Allergen-free, Enjoy Life
    • Frosting: Miss Jones
    • Baking Mixes: Simple Mills, Miss Jones, King Arthur Baking Company
    • Coconut oil can replace vegetable oil in most recipes
• Condiments and Sauces:
  • Pesto: Seggiano
  • Marinades and Sauces: Primal Kitchen, The New Primal, Sir Kensington’s

Links are affiliate links. As an Amazon affiliate, I may earn a commission on any qualifying purchases at no cost to you.

You can also, of course, choose to make some of these things at home. Salad dressings are probably the easiest and quickest to make. I’ve been experimenting with this and here are some great options I’ve found.

For most of these I add all of the ingredients to a mason jar, screw on the lid and shake it up! That way, you aren’t messing with a bunch of dishes and whisks to clean and you can store any leftover dressing in the jar in the fridge. 

1. Olive Oil and Balsamic Vinegar Dressing

2. Avocado Lime Dressing

3. Mediterranean Herb Dressing

4. Creamy Yogurt Dill Dressing

Feel free to adjust the quantities of ingredients based on your taste preferences. You can also make double and triple batches if you plan to use them within 3 days. These dressings are versatile and can be used on various salads or as marinades for grilled vegetables or proteins.

Leave a comment and let me know if you knew about the difference between omega-6 and omega-3 fatty acids!

*Please do read the ingredient labels. These brands are well-known for their commitment to clean ingredients, but things do change. Also, I didn’t vet every single product these companies sell, just the ones in the recommended category.

Print

Olive Oil and Balsamic Vinegar Dressing

Easy and simple salad dressing

Course Brunch, Lunch, Main Course, Salad

Cuisine American

Keyword olive oil, salad dressing, vinaigrette

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 67kcal

Equipment

• air tight container like a small mason jar
• measuring cup
• measuring spoon
• small bowl optional
• whisk optional

Ingredients

• 1/4 cup extra virgin olive oil
• 2 Tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced minced
• Salt and pepper to taste

Instructions

• Add all ingredients in a small mason jar. Screw lid on tightly and shake until well combined. (Or use a small bowl and whisk to combine ingredients)
• Adjust seasoning to taste.
• Drizzle over your favorite salad and toss to coat.
• Store in an airtight container in the refrigerator for up to 3 days.

Notes

Each serving equals ~1 Tablespoon.

Print

Avocado Lime Dressing

Smooth and tangy avocado salad dressing.

Course Breakfast, Brunch, Lunch, Main Course, Salad

Cuisine American, Mexican

Keyword salad dressing

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 81kcal

Equipment

• 1 blender or food processor
• 1 kitchen knife
• measuring spoons

Ingredients

• 1 ripe avocado
• Juice of 1 lime
• 2 tablespoons avocado oil
• 2 tablespoons water adjust for desired consistency
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

• Slice and remove seed and peel from avocado.
• In a blender or food processor, combine ripe avocado, lime juice, avocado oil, minced garlic, salt, and pepper.
• Blend until smooth, adding water as needed to reach desired consistency.
• Taste and adjust seasoning if necessary. Use immediately or store in an airtight container in the refrigerator for up to 3 days.

Notes

Each serving equals ~1 Tablespoon.

Print

Mediterranean Herb Dressing

Simple and easy Mediterranean salad dressing.

Course Brunch, Lunch, Main Course, Salad

Cuisine American, Greek, Italian, Mediterranean

Keyword olive oil, salad dressing, vinaigrette

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 82kcal

Equipment

• 1 small mason jar Or bowl and whisk
• measuring cups
• measuring spoons

Ingredients

• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

• Add all ingredients in a small mason jar. Screw the lid on tightly and shake until well combined. (Or use a small bowl and whisk to combine ingredients.)
• Taste and adjust seasoning as needed. Drizzle over salads with Mediterranean flavors like tomatoes, cucumbers, olives, and feta cheese.

Notes

Each serving is ~1 Tablespoon.

Print

Creamy Yogurt Dill Dressing

Creamy and cool salad dressing or dip

Course Appetizer, Breakfast, Brunch, Lunch, Main Course, Side Dish, Snack

Cuisine American

Keyword dip, salad dressing

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 62kcal

Equipment

• 1 small mason jar or bowl and whisk
• measuring spoons
• measuring cups

Ingredients

• 1/2 cup plain Greek yogurt
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill or 1 teaspoon dried dill
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

• Add all ingredients in a small mason jar. Screw the lid on tightly and shake until well combined. (Or use a small bowl and whisk to combine ingredients.)
• Adjust seasoning to taste. Drizzle over salads with fresh vegetables or use as a dip for crudites.

Notes

Each serving is ~1 Tablespoon.