Your Guide on How to Avoid Seed Oils While Eating Out

Many restaurants use cheap, processed vegetable oils, such as canola or soybean, for frying and dressings to keep costs low. Here's how to avoid seed oils while eating out and take control of your health with informed decisions.

Quick Summary

Master the art of dining out without consuming unwanted seed oils. Practical tips include researching restaurants, navigating menus, requesting substitutions, and knowing which cuisines are safer choices.

Key Points

• Know the Culprits: Be aware that common seed oils like canola, soy, and corn oil are frequently used in commercial kitchens for cost-effectiveness and versatility.

• Research Before You Go: Use apps like Seed Oil Scout or call the restaurant during off-peak hours to inquire about their cooking oil choices.

• Order Simply: Choose grilled, steamed, or roasted dishes and request dressings and sauces on the side to minimize hidden seed oils.

• Ask for Substitutions: Politely ask if your meal can be prepared with healthier fats like butter, olive oil, avocado oil, or animal fats.

• Embrace Safer Cuisines: Mediterranean, steakhouse, and sushi restaurants often offer more naturally seed oil-free options compared to fast food or casual dining.

The Widespread Use of Seed Oils in Food Service

Seed oils, including canola, soybean, corn, and sunflower, are favored by the restaurant industry for several reasons. They are inexpensive, have a neutral flavor profile that doesn't interfere with the food's taste, and possess a high smoke point suitable for high-temperature cooking like frying. This makes them a cost-effective and convenient choice for busy commercial kitchens. However, for those looking to limit or eliminate seed oils from their diet for health reasons, this presents a significant challenge.

Where Seed Oils Are Hidden

Seed oils are not just in the deep fryer. They are pervasive and can be found in many unexpected items on a restaurant menu:

• Salad Dressings: Almost all pre-made creamy and vinaigrette dressings contain a base of seed oils like canola or soybean oil.
• Sauces and Marinades: Many sauces, from BBQ to marinara, use seed oils to bind ingredients and enhance texture.
• Sautéed and Pan-Fried Dishes: Even dishes that seem healthy may be cooked in a commercial vegetable oil blend rather than the butter or olive oil you assume.
• Bread and Baked Goods: Rolls, breadsticks, and other baked items can contain seed oils to keep them moist and extend shelf life.
• Pre-made Ingredients: Some restaurants purchase pre-chopped ingredients like garlic or pre-cooked items that were processed with seed oils.

A Strategic Approach to Dining Out

Avoiding seed oils requires a proactive mindset, but it doesn't mean sacrificing your social life. Here is a three-step plan to dine out with confidence.

Step 1: Research and Call Ahead

Before you even arrive, do some detective work. Use online resources and apps designed for this purpose.

• Use the Seed Oil Scout App: This application helps you find restaurants in major cities that avoid seed oils. It often includes ratings and details on specific cooking fats used.
• Search for Menus Online: Look for restaurants that advertise high-quality ingredients, farm-to-table practices, or a Mediterranean focus. Check their menus for clues about cooking methods and fats. For instance, Sweetgreen lists cooking in EVOO or avocado oil.
• Call the Restaurant: For specific questions, call during off-peak hours (e.g., mid-afternoon). This is polite and ensures the staff has time to check with the kitchen.

Step 2: Navigate the Menu Like a Pro

• Choose Simple, Minimally Processed Dishes: Stick to meals with few ingredients. Think grilled proteins like steak or fish, roasted vegetables, or simple salads.
• Look for Key Terms: Seek out menu descriptions that mention olive oil, butter, coconut oil, avocado oil, or animal fats like tallow and lard. Mention of "pure" or "extra virgin" olive oil is a good sign.
• Go for Grilled, Broiled, or Steamed: These cooking methods are less likely to involve seed oils. Confirm with your server that the dish is not finished with oil or cooked on a greased griddle.
• Embrace "Sauce on the Side": Request all dressings, sauces, and marinades on the side. This gives you control. Consider asking for a simple side of olive oil and vinegar instead.
• Order a Baked Potato: A baked potato can be a safe side option. Ask for real butter, sour cream, or salsa as a topping instead of processed, creamy sauces.

Step 3: Polite Requests and Substitutions

When you place your order, communicate your needs clearly and politely. Frame your requests as a preference, not a demand.

• Example Request: "Could I please have my chicken grilled with real butter or olive oil, not the regular vegetable oil?"
• Be Specific: Instead of asking "what oil do you use?", which can be confusing, ask about the fat used for a specific cooking method, e.g., "What do you use for sautéing?".
• Inquire About Blends: Some restaurants may use a blend of seed oil and olive oil. Ask if they use 100% olive oil.

Table: Seed Oil vs. Healthier Alternatives at Restaurants

Restaurant Dish	High Seed Oil Risk	Healthier Alternative
French Fries	Deep-fried in vegetable oil.	Skip or find a restaurant that uses tallow or lard.
Pan-Fried Fish	Sautéed in canola or soybean oil.	Request grilled or baked fish, cooked in olive oil or butter.
Creamy Pasta Sauce	Often contains a seed oil base.	Opt for a simple tomato-based sauce or olive oil and garlic.
Salad Dressing	Most store-bought vinaigrettes use seed oils.	Request plain olive oil and vinegar/lemon juice on the side.
Breaded Chicken	Breadcrumbs and chicken fried in seed oil.	Choose unbreaded, grilled chicken or a steak.
Marinades	Many restaurant marinades contain seed oils.	Order plain meat and request it cooked in a healthier fat.

Cuisine-Specific Tips

Certain cuisines lend themselves to more seed oil-free options, while others require more caution.

• Mediterranean: This is often a safer bet, as olive oil is a traditional staple. Look for grilled meats, salads with simple dressings, and dishes featuring legumes.
• Steakhouse/BBQ: These are great choices, as grilled steaks and barbecued meats don’t require seed oil for cooking. Confirm that sides like roasted vegetables aren't finished with vegetable oil.
• Sushi: Most sushi and sashimi are naturally free of seed oils, relying on fresh fish and rice. Be cautious of fried tempura items or sauces like eel sauce, which may contain seed oils.
• Italian: Focus on simple, olive oil-centric dishes. Avoid dishes with creamy sauces or items that are deep-fried.

The Proactive Approach: Before You Go

To ensure a successful experience, consider taking these steps before heading out.

• Check Online Forums: Communities like r/StopEatingSeedOils on Reddit can offer local recommendations and strategies shared by others with similar goals.
• Bring Your Own: For maximum control, consider bringing your own high-quality olive oil packets for salads or a simple, homemade dressing.

Conclusion: Eating Out with Confidence

By understanding where seed oils hide, practicing smart menu navigation, and making polite, informed requests, you can successfully manage your seed oil intake while enjoying meals out. While it may require a little extra effort initially, these habits will allow you to dine out with confidence, knowing you are making healthier choices. Remember, the goal is not to be a difficult customer, but to be an informed one. With more consumers requesting healthier fats, restaurants may be encouraged to offer more transparent and wholesome options in the future.

Frequently Asked Questions

Why do most restaurants use seed oils?

Restaurants use seed oils like canola and soybean oil primarily because they are cheap, have a high smoke point suitable for high-temperature cooking like frying, and possess a neutral flavor profile that does not interfere with the taste of food.

How can I find out what oil a restaurant uses?

The most reliable method is to call the restaurant during off-peak hours and politely ask the manager or kitchen staff. You can also use apps like Seed Oil Scout to find restaurants that publicly state their oil choices.

What kind of dishes are most likely to contain seed oils?

Deep-fried foods, pan-fried dishes, salad dressings, and creamy sauces are almost guaranteed to contain seed oils. Even sautéed vegetables are often cooked with these oils.

Is it rude to ask a server about cooking oils?

It is not rude if you are polite and ask during an appropriate time. Many restaurants are accustomed to accommodating dietary requests. Being specific and knowledgeable helps the process.

Are there any restaurants that are naturally safer for avoiding seed oils?

Yes. Farm-to-table restaurants and certain cuisines, like Mediterranean and Japanese, often rely on healthier fats like olive oil, butter, or animal fats. Steakhouses and BBQ places focusing on grilled meats are also good options.

Can I bring my own dressing or oil to a restaurant?

Some people choose to bring their own olive oil packets or small dressing containers to ensure their salad is seed oil-free. While not standard practice, it is an option for those seeking strict control.

What is the best way to order a salad without seed oil?

Ask for the salad dressing on the side and specify if the salad itself is tossed in any oil. Instead of their dressing, request a simple mix of olive oil and vinegar or lemon juice.