Which chips do not use seed oils?

According to the USDA, a significant portion of calories in the American diet comes from processed foods, many of which contain industrial seed oils like canola, soy, and sunflower. For those looking to reduce their intake of these specific fats, identifying chips made with alternative oils can be challenging but not impossible.

Quick Summary

Guide to finding chip brands made without industrial seed oils, highlighting those using healthier alternatives like avocado, olive, or coconut oil instead.

Key Points

• Read Labels Diligently: Look past the marketing claims and check the actual ingredients list to identify the cooking oil used.

• Identify Alternative Oils: Seek out chips fried in avocado oil, coconut oil, olive oil, or animal fats like lard or tallow.

• Avoid the 'Hateful Eight': Be aware of common industrial seed oils such as canola, soybean, sunflower, corn, and cottonseed.

• Consider Store-Bought Brands: Several specialty brands like Siete, Jackson's, and Boulder Canyon offer seed oil-free options.

• Make Your Own Chips: For full control, prepare homemade chips by baking or air-frying potatoes, sweet potatoes, or other vegetables.

• Evaluate Processing: Choose minimally processed options over those with extensive chemical extraction, which can introduce trace contaminants.

• Focus on Overall Diet: A balanced diet with whole foods is more important than eliminating a single ingredient, but choosing better options for processed snacks is a positive step.

Finding chips that do not use seed oils requires careful label reading and a general understanding of which oils to look for and which to avoid. The 'hateful eight' seed oils commonly targeted for avoidance by some wellness circles include canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, and rice bran oil. The reasons cited for their avoidance range from concerns about high omega-6 content and processing methods to general opposition to highly-processed foods.

Decoding Ingredient Labels

When shopping for seed oil-free chips, the ingredient list is your most important tool. Manufacturers are required to list all ingredients by weight, so the primary cooking oil will typically appear near the beginning of the list. Phrases like "vegetable oil" are generic and almost always indicate a blend of inexpensive seed oils. Looking for specific, whole-food-derived oils is key.

Oils to Seek

• Avocado Oil: Extracted from the avocado pulp, this oil is not considered a seed oil and is known for its high smoke point, making it a stable option for frying. It is often used in premium, health-focused snack brands.
• Olive Oil: Extra virgin olive oil is minimally processed and a staple in the Mediterranean diet. Some chips are explicitly made with olive oil, often advertised on the front of the packaging.
• Coconut Oil: Rich in medium-chain triglycerides (MCTs), coconut oil has a high smoke point suitable for frying and has gained popularity in health-conscious products.
• Lard, Tallow, or Ghee: These animal-based fats are traditional and contain saturated fats rather than the polyunsaturated fats found in seed oils. While less common in mass-market chips, they are used by certain specialty or artisanal brands.

Oils to Avoid

• Canola Oil: Also known as rapeseed oil, this is one of the most widely used seed oils.
• Soybean Oil: A very common ingredient in many processed foods, including chips.
• Sunflower Oil & Safflower Oil: Often marketed as healthy, but are still seed oils and high in omega-6 fatty acids.
• Corn Oil: Frequently used for deep-frying and in processed snacks.
• Grapeseed Oil & Rice Bran Oil: Less common than soy or canola, but still part of the 'hateful eight' for some critics.
• "Vegetable Oil": A catch-all term for an unspecified blend of industrial oils.

Brands Offering Seed Oil-Free Chips

Several brands have responded to the growing demand for seed oil-free products, though availability can vary. This list provides examples of brands that often offer seed oil-free varieties, but always verify the ingredients of the specific flavor or product you are buying.

• Siete Family Foods: Many of their chips and other products use avocado oil or coconut oil. For instance, their Sea Salt Grain Free Tortilla Chips are made with avocado oil.
• Jackson's: Known for their sweet potato chips, many varieties are cooked in coconut oil.
• Boulder Canyon: Offers a range of chips cooked in healthier oils, such as avocado oil and olive oil. Check the specific product label to be sure.
• Terra Chips: While some varieties use seed oils, certain options like the Mediterranean Vegetable Chips use olive oil.
• LesserEvil: A brand focused on organic and 'clean' snacks, they use coconut oil in many of their popcorn and puffs products.
• Epic Provisions: This brand offers animal-based snacks, and some products, like their Pork Rinds, are cooked in lard.

Homemade Chips: The Ultimate Control

For ultimate control over ingredients, making chips at home is the best method. This guarantees the use of preferred oils and avoids any unwanted additives. Oven-baked or air-fried chips can be made with little to no oil at all, providing an even healthier alternative.

Comparison Table: Store-bought vs. Homemade Chips

Feature	Store-bought Seed Oil-Free Chips	Homemade Chips	Ultra-Processed Seed Oil Chips
Oil Control	Good, but must read labels carefully.	Excellent, 100% control over oil type and amount.	No control; contains generic, inexpensive seed oils.
Cost	Typically more expensive than standard chips.	Variable; depends on cost of raw ingredients.	Inexpensive.
Additives	Generally fewer, but still can contain some additives.	None, unless you add them yourself.	Often contains flavorings, colorings, and preservatives.
Nutritional Content	Often better; can contain more healthy fats.	Can be optimized for health, fat content, etc.	Lower nutritional value, can be high in sodium and additives.
Time & Convenience	Very convenient, ready to eat.	Requires prep time and cooking.	Highly convenient, easily accessible.
Texture & Flavor	Varies by brand; often high-quality.	Can experiment to achieve desired crispiness and flavor.	Standardized, often predictable flavor.

Conclusion

While the market is flooded with snacks made with inexpensive seed oils, a discerning consumer can find numerous chips that do not use seed oils. By diligently checking ingredient labels for healthier alternatives like avocado, olive, and coconut oil, or by choosing to make your own at home, it's entirely possible to enjoy crunchy, flavorful chips without compromising on your dietary preferences. As more consumers prioritize ingredient transparency, the number of readily available seed oil-free snack options continues to grow. Remember, a whole-food-focused diet is the best approach to overall health, and limiting processed snacks, regardless of oil, is always a good strategy.

More Reading

For further reading on the science of fats and oils in nutrition, you might find articles from reputable sources like the American Heart Association useful.

Frequently Asked Questions

What is considered a seed oil?

Seed oils are vegetable oils extracted from the seeds of plants, often using industrial processes. Common examples include canola, corn, cottonseed, soybean, sunflower, and safflower oil.

How can I tell if a chip uses a seed oil?

Check the ingredient list on the back of the packaging. If you see 'canola oil,' 'soybean oil,' 'sunflower oil,' 'vegetable oil,' or similar terms, it contains seed oils.

Are all seed oils bad for you?

The health impacts of seed oils are a subject of ongoing debate. Critics point to high omega-6 content and processing methods, while many health organizations state they can be part of a healthy diet when consumed in moderation within a balanced eating pattern.

Are chips cooked in avocado oil or olive oil healthier?

Chips cooked in avocado oil or olive oil are often seen as healthier alternatives because these fats are less processed and have different fatty acid profiles than industrial seed oils. Avocado oil also has a high smoke point, making it stable for frying.

Do all organic chips avoid seed oils?

No, being organic does not guarantee a product is free of seed oils. While organic certification prevents the use of some chemical extraction methods, many organic products still use sunflower or other seed oils. Always check the ingredient list.

Besides chips, where are seed oils commonly found?

Seed oils are prevalent in a wide range of processed foods, including salad dressings, mayonnaise, margarine, baked goods, crackers, and fried fast food.

What are some alternatives to chips that are seed oil-free?

For seed oil-free snacking, consider alternatives like nuts, fruit, vegetable sticks with hummus, rice cakes, or homemade air-fried kale or carrot chips.