Why Fast Food Fries Don't Meet Whole30 Standards
Whole30, a 30-day elimination diet, focuses on eating whole, unprocessed foods to help reset your body and identify food sensitivities. While recent program updates have made some changes, including allowing all varieties of potatoes, the spirit of the diet remains focused on whole foods, not processed or commercially prepared options. The founders explicitly state that deep-fried, commercially prepared fries and chips are not compliant, coining them "food with no brakes". This rule stands regardless of the oil used for cooking, meaning any fast-food fries, including Five Guys', are out.
The Cooking Method and Oil at Five Guys
Five Guys is famously transparent about its ingredients and cooking methods, but this transparency reveals why its fries are not compliant. The restaurant fries its hand-cut potatoes in 100% refined peanut oil. The specific details matter for Whole30 compliance:
- Deep-Frying: The process of deep-frying at a commercial restaurant is the primary issue. Whole30 encourages home-cooked meals using approved cooking methods like roasting, baking, or pan-frying.
- Peanut Oil: While the Whole30 program has relaxed its stance on seed oils, acknowledging that research doesn't conclusively prove all seed oils increase inflammation, the use of heavily processed oils for deep-frying remains discouraged. Peanut oil, derived from a legume, was previously on the prohibited list and its use in deep-frying still violates the spirit of the program.
- Cross-Contamination: The heavy use of peanuts and peanut oil throughout Five Guys restaurants also presents a significant cross-contamination risk, which is a concern for anyone adhering strictly to the diet.
Making Your Own Whole30-Compliant Fries at Home
If you're craving french fries while on the Whole30 program, the best solution is to make them yourself at home. This gives you complete control over the ingredients and cooking method. You can use any potato variety, from russets to sweet potatoes, and cook them in a way that aligns with the program.
Comparison: Five Guys Fries vs. Whole30 Homemade Fries
| Feature | Five Guys Fries | Whole30 Homemade Fries |
|---|---|---|
| Potatoes | Freshly cut potatoes | Freshly cut, any variety (russet, sweet potato, etc.) |
| Cooking Method | Deep-fried in commercial-grade oil | Baked, roasted, or air-fried |
| Cooking Oil | 100% Refined Peanut Oil | Compliant oils like extra virgin olive oil, avocado oil, or ghee |
| Seasoning | Salt (sometimes Cajun seasoning) | Sea salt, herbs, compliant spices (e.g., paprika, garlic powder) |
| Compliance | Not compliant due to deep-frying and processing | Fully compliant and customizable |
Ingredients for Homemade Whole30 Fries
- Potatoes: Russet or Yukon Gold for a traditional texture, or sweet potatoes for a different flavor profile.
- Compliant Cooking Fats: Choose one of the following for roasting or air-frying:
- Extra Virgin Olive Oil
- Avocado Oil
- Ghee or Clarified Butter
- Duck Fat or Tallow
- Seasoning: A simple mix of sea salt, black pepper, and herbs like rosemary or garlic powder will create delicious, flavorful fries.
Navigating Fast Food on Whole30
While Five Guys fries are not an option, you can still find ways to eat on the go if necessary. At Five Guys, a compliant order would be a burger patty wrapped in lettuce with compliant toppings, avoiding the bun and fries. Other options can be found at places like Chipotle, where carnitas (cooked in rice bran oil) can be combined with lettuce, salsa, and guacamole. For further guidance, the Whole30 website provides a wealth of information on eating out and program rules, including updates on oils.(https://whole30.com/program-rule-change-seed-oils/)
Conclusion: The Whole30 Philosophy and Your Food Choices
The answer to "Are 5 Guys fries Whole30?" is a clear no, but this isn't just about a single menu item. It’s about the bigger picture of the Whole30 program's philosophy. The rules around commercially deep-fried foods and the specific fats used are designed to encourage home cooking and consumption of whole, minimally processed ingredients. By understanding the 'why' behind the rules—focusing on whole foods and cooking methods—you can make educated choices that keep you on track during your 30-day reset, whether at home or in a restaurant. So, pass on the fast-food fries and enjoy a homemade, compliant version instead.
Whole30-Compliant Homemade Fry Recipe
Ingredients:
- 2 large russet potatoes, scrubbed clean
- 2 tbsp compliant cooking fat (avocado oil or ghee)
- 1 tsp sea salt
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- Optional: Fresh rosemary or chives
Instructions:
- Preheat your oven or air fryer to 425°F (218°C).
- Cut the potatoes into even-sized fry shapes. Soak them in cold water for 30 minutes, then pat dry thoroughly.
- In a large bowl, toss the fries with the cooking fat and seasonings until evenly coated.
- Spread the fries in a single layer on a parchment-lined baking sheet or in the air fryer basket.
- Bake for 20-30 minutes, or air fry for 15-20 minutes, flipping halfway through until golden and crispy.
- Serve immediately.
Compliant Five Guys Toppings for a Bunless Burger
- Lettuce
- Tomato
- Onion
- Pickles
- Jalapeño peppers
- Mushrooms
- Mustard (check ingredients for sugar)
Compliant Fast Food Hacks
- Chipotle: Carnitas with lettuce, salsa, and guacamole.
- Cava: Build a compliant bowl with grilled chicken or beef, leafy greens, and vegetable toppings.
- Steakhouse: Order a steak cooked in olive oil and a side of steamed vegetables or a plain baked potato.
What to Look Out For
- Hidden Sugar: Many condiments, even seemingly simple ones like ketchup or BBQ sauce, contain added sugar. Always check ingredient lists.
- Non-Compliant Oils: Even if a restaurant cooks with a compliant oil, they may use non-compliant oils for dressings or other prepared foods.
- Cross-Contamination: Always be mindful of potential cross-contamination, especially with ingredients like peanut oil at Five Guys.
Frequently Asked Questions About Whole30
- What are the core rules of Whole30? The Whole30 program focuses on eliminating sugar, alcohol, grains, legumes (like peanuts and soy), and dairy for 30 days to reset your body and identify food sensitivities. It emphasizes eating whole, unprocessed foods.
- Why can't I have any fast-food fries on Whole30? The program prohibits commercially prepared french fries and chips, not because of the potato itself, but because the deep-frying process makes them 'food with no brakes' that encourages overconsumption.
- Is peanut oil allowed on Whole30? The rules on oils have changed. While some seed oils are now allowed, the old rule banned peanut oil because peanuts are legumes. The current recommendation advises against using oils that have been repeatedly heated for high-heat cooking like deep-frying.
- Can I eat white potatoes on Whole30? Yes, as of 2014, the program allows all varieties of potatoes, including white potatoes, as long as they are prepared in a compliant manner (not commercially deep-fried).
- What can I order at Five Guys if I'm on Whole30? You can order a burger patty with compliant vegetable toppings (lettuce, tomato, onion, pickles) served in a lettuce wrap, and avoid the bun, fries, and cheese.
- Why is my homemade mayo made with olive oil not compliant? Some olive oils are too bitter and processed for homemade mayo on Whole30. Avocado oil is a better, more neutral-tasting option for making compliant mayonnaise.
- What are some Whole30-compliant snacks? Good snack options include hard-boiled eggs, nuts and seeds (excluding peanuts), dried fruit (in moderation), or fresh vegetables like carrots and cucumbers.
