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Educational
French fries with text reading "Ultra-Processed Foods Uncovered"

Ultra-Processed Foods Uncovered: From Seed Oils to Synthetic Additives

In this deep dive, we are peeling back the layers on ultra-processed foods, exploring what they are, why they've become so prevalent, and how they might be affecting our bodies and minds. So grab a seat (and maybe put down that pizza roll first) as we embark on a journey through the ultra-processed food landscape. What Exactly Are Ultra-Processed Foods? Let's start with the basics. Ultra-processed foods are not just your average TV dinners or canned soups. These are the culinary creations that have been through extreme unnatural transformations. The NOVA food classification system, developed by researchers at the University of São Paulo, defines ultra-processed foods as: "Formulations of ingredients, mostly of exclusive industrial use, that result from a series of industrial processes (hence 'ultra-processed')." In simpler terms, these are foods that have been so heavily manipulated and engineered that they bear little resemblance to anything found in nature. They often contain additives like emulsifiers, colors, and flavor enhancers that you'd need a chemistry degree to pronounce. Examples of ultra-processed foods Here are some examples of ultra-processed foods: Soft drinks and energy drinks Mass-produced packaged breads and buns Sweet or savory packaged snacks Ice cream and candy bars Instant soups and noodles Reconstituted meat products (think chicken nuggets) Pre-prepared frozen dishes The Prevalence of Ultra-Processed Foods: A Modern Diet Dilemma Ultra-processed foods have sneakily become the backbone of many people's diets, especially in Western countries. In the United States, it's estimated that nearly 60% of daily calorie intake comes from ultra-processed foods. That's more than half of what we eat! But why have these foods become so ubiquitous? The answer lies in a perfect storm of factors: Convenience: In our fast-paced world, who has time to cook from scratch? Affordability: Many ultra-processed foods are cheaper than fresh alternatives. Shelf-stability: These foods can last for months or even years. Palatability: Let's face it, they're engineered to be irresistibly tasty. The Processed Seed Oil Predicament One of the key players in the ultra-processed food game is processed seed oils. These include soybean, corn, canola, rapeseed, and sunflower oils, which are extracted using high heat and chemical solvents. These oils are cheap to produce and have a long shelf life, making them a favorite among food manufacturers. However, the high omega-6 content and potential for oxidation during processing have led some health experts to raise concerns about their widespread use. While the debate continues, many health-conscious consumers are seeking out products that are "free of seed oils" as a way to reduce their intake of ultra-processed ingredients. The Health Effects: A Recipe for Concern Now for the million-dollar question: Why are ultra-processed foods bad for us? Brace yourself, because the list of potential health impacts is long. Physical Health Impacts: Increased risk of obesity Higher chances of developing type 2 diabetes Elevated risk of cardiovascular disease Potential links to certain types of cancer Mental Health Concerns: Possible contribution to depression and anxiety Impacts on cognitive function and memory Recent studies have painted an even more alarming picture. A 2019 study published in the BMJ found that for every 10% increase in ultra-processed food consumption, there was a 12% increase in cancer risk. Another study in the same journal linked higher consumption of ultra-processed foods to a greater risk of premature death from all causes. Identifying and Avoiding the Ultra-Processed Trap So how can we steer clear of these nutritional disasters? Here are some tips to help you navigate the grocery aisles: Embrace whole foods: Fruits, vegetables, whole grains, and lean proteins should form the foundation of your diet. Get familiar with the NOVA system: This classification system can help you distinguish between minimally processed and ultra-processed foods. Read ingredient labels: Opt for products with simple, recognizable ingredients. Look for foods with few ingredients: The more ingredients,, the more likely it's ultra-processed. Cook more at home: This gives you control over what goes into your meals. Minimally Processed Alternatives The good news is that the food industry is starting to respond to consumer demand for less processed options. Take, for example, Jackson's chips – a brand that prides itself on using simple ingredients and avoiding processed seed oils. These kinds of minimally processed alternatives can satisfy your snack cravings without the ultra-processed baggage. Other minimally processed options to consider: Fresh or frozen fruits and vegetables Whole grains like brown rice and quinoa Nuts and seeds Plain yogurt Fresh meat and fish The Bigger Picture: Environment and Culture It's not just our bodies that are affected by ultra-processed foods. The environmental footprint of these products is substantial, from the energy-intensive manufacturing processes to the excessive packaging waste. Moreover, the rise of ultra-processed foods has contributed to the erosion of culinary traditions and food cultures around the world. Finding Balance: The Key to a More Natural Future While the evidence against ultra-processed foods is mounting, it's important to remember that moderation is key. Completely eliminating these foods from your diet might not be realistic or even necessary for everyone. The goal should be to reduce reliance on ultra-processed foods and build a diet centered on whole, minimally processed ingredients. As we wrap up our journey through the world of ultra-processed foods, remember this: Every time you choose a whole apple over apple-flavored fruit snacks, or opt for a minimally-processed snack with few ingredients instead of artificial cheese puffs, you're taking a step towards better health. It's not about perfection, but progress. So the next time you're navigating the grocery store aisles or planning your meals, take a moment to consider the journey your food has taken to reach your plate. Your body and mind will thank you for choosing foods that are closer to nature and further from the factory.
Educational
The Dark Side of Sunflower Oil Lettering with Plastic Bottles, Burlap, and Sunflower plant

The Dark Side of Sunflower Oil: Why a Common Kitchen Staple is Under Scrutiny

Sunflower oil has long been found in kitchens across the globe. Its versatility, affordability, and neutral flavor have made it a common choice for frying, baking, and dressing salads. However, as consumers become more health-conscious and aware of the impact of their dietary choices, the once-celebrated sunflower oil has found itself under scrutiny. In this comprehensive article, we'll dive deep into the issues surrounding this ubiquitous seed oil, exploring its potential drawbacks and the reasons behind the growing concern among health experts. The Sunflower Plant: From Field to Bottle Sunflowers, known scientifically as Helianthus annuus, are not only visually stunning but also the source of the widely used sunflower oil. These tall, vibrant plants have a rich history, with their seeds being used for culinary purposes by indigenous cultures in the Americas for centuries. Today, sunflower oil is extracted from the seeds through various methods, including expeller pressing and chemical extraction, before making its way to grocery store shelves and eventually, our kitchens. Sunflower Oil: A Popular Cheap Choice The popularity of sunflower oil can be attributed to several factors. Its neutral flavor profile allows it to blend seamlessly into dishes without overpowering other ingredients, making it a go-to choice for many cooks as well as processed foods. Additionally, its high smoke point, ranging from 440°F to 510°F, depending on the variety, makes it widely used for high-heat cooking methods like frying and sautéing. However, there is more to the story. Smoke Point Fallacy: Stability vs. Safety While sunflower oil's high smoke point is often touted as a benefit, it's crucial to understand that a high smoke point does not necessarily equate to safety. When exposed to high temperatures, even stable oils like sunflower can undergo oxidation, producing harmful compounds that can contribute to inflammation and other health issues. The repeated use of sunflower oil for frying and high-heat cooking can further exacerbate these concerns, making it essential to consider alternative cooking methods or oils with a more favorable fatty acid profile. The Omega-6 Conundrum: Health Risks One of the primary concerns surrounding sunflower oil is its high content of omega-6 fatty acids. While omega-6s are essential for human health, an excess of these polyunsaturated fats can contribute to chronic inflammation in the body. Inflammation has been linked to a host of health issues, including heart disease, diabetes, and certain types of cancer. The Western diet, heavily reliant on processed foods and oils like sunflower, has led to an imbalance in the ratio of omega-6 to omega-3 fatty acids, further exacerbating the inflammatory potential of this oil. Inflammatory Potential: Examining the Health Implications The high omega-6 content and the potential for oxidative damage have led many health experts to question the long-term effects of consuming sunflower oil. Studies have suggested a correlation between high omega-6 intake and an increased risk of certain cancers, although more research is needed to establish a definitive link. Similarly, the impact of sunflower oil on cardiovascular health has been a topic of debate, with some experts arguing that its inflammatory potential may contribute to the development of heart disease. The Seed Oil Debate: Questioning Processing Methods Sunflower oil belongs to the controversial category of seed oils, which have come under fire for their extraction methods and potential health risks. Critics argue that the high-heat and chemical processes used to extract these oils can lead to the formation of harmful compounds and oxidative damage. Additionally, the refining process strips away beneficial nutrients, leaving behind a highly processed product that may contribute to health problems when consumed in excess. Thankfully, snacks free of seed oils like Jackson’s are available alternatives. Misleading Labels and Consumer Confusion Navigating the world of cooking oils can be a daunting task for consumers, especially when faced with misleading labels and conflicting information. Terms like "heart-healthy," "all-natural," and "refined" can create confusion and give a false sense of security. It's crucial for consumers to educate themselves on the different types of sunflower oil, such as high-oleic and linoleic varieties, and to understand the implications of processing methods and labeling practices. By developing a critical eye and learning to decipher packaging information, consumers can make more informed choices about the oils they consume. The Environmental Impact: Sustainability Concerns Beyond the potential health implications, the production of sunflower oil also raises environmental concerns. The increasing demand for this oil has led to the expansion of sunflower cultivation, often at the expense of biodiversity and sustainable farming practices. The use of pesticides, fertilizers, and genetically modified seeds in sunflower farming can have detrimental effects on soil health, water quality, and ecosystems. As consumers become more environmentally conscious, it's essential to consider the ecological footprint of the oils we choose and to support brands that prioritize sustainable and ethical sourcing practices. Alternatives and Substitutes: Exploring Healthier Options For those looking to reduce their consumption of sunflower oil or seek healthier alternatives, there are several options available. Olive oil, particularly extra virgin olive oil, is renowned for its favorable fatty acid profile and anti-inflammatory properties. Avocado oil, coconut oil, and ghee are also popular anti-inflammatory choices, each with its own unique benefits and culinary applications. When selecting an alternative, it's essential to consider factors such as smoke point, flavor profile, and nutritional composition to ensure it aligns with your specific dietary needs and cooking preferences. Conclusion: Making Informed Choices in a Complex Landscape The issues surrounding sunflower oil highlight the complexities of the modern food landscape and the importance of informed decision-making. As consumers, it's our responsibility to educate ourselves, read labels carefully, and consider the potential health, environmental, and ethical implications of the products we consume. By staying informed, asking critical questions, and making conscious choices, we can navigate the sunflower oil debate with greater confidence and advocate for a more transparent and health-focused food system. Ultimately, the decision to include or avoid sunflower oil in your diet is a personal one, influenced by individual health goals, dietary preferences, and values. By embracing a holistic approach to nutrition, prioritizing foods with anti-inflammatory ingredients, and staying attuned to the latest research and expert opinions, we can make informed choices that support our well-being and contribute to a more sustainable and health-conscious future.
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Culinary Crossroads: Canola vs. Vegetable Oil

Culinary Crossroads: Canola vs. Vegetable Oil

In the world of cooking oils, canola oil and vegetable oil have secured their spots as household items. You'll find them adorning the shelves of grocery stores, ready to lend their neutral flavors and high smoke points to a wide array of recipes, from sautéed dishes to baked goods. But beneath their unassuming labels lies a culinary puzzle: when should you reach for canola oil instead of the ubiquitous "vegetable oil"? These two oils, often used interchangeably, might seem virtually identical at first glance. However, there's more to the story than meets the eye. We're here to peel back the layers, exploring the nuances that distinguish these kitchen staples and helping you make informed choices in your culinary adventures. What is Canola Oil? Canola oil is a versatile and widely used cooking oil that originates from the seeds of the canola plant, a specially bred variety of rapeseed. The term "canola" itself is a portmanteau of "Canadian" and "oil, low acid," hinting at its origins and reduced acidity content. This oil is known for its neutral flavor profile, making it a common choice for a variety of cooking methods, from sautéing and frying to baking. With its high smoke point, the temperature at which it starts to burn, canola oil can withstand the heat of high-temperature cooking without breaking down or imparting undesirable flavors. What Is Vegetable Oil? Vegetable oil is a broad term that covers a wide range of edible oils made from different plants, like seeds, nuts, fruits, and grains. These oils are mostly made up of triglycerides, a kind of fat molecule, and they have a wide variety of qualities, like flavor, smoke point, and how healthy they are. Some of the most common vegetable oils are sunflower oil, corn oil, soybean oil, olive oil, and palm oil. Each of these oils has its own special qualities that make it used for different recipes. Canola Oil vs Vegetable Oil While both oils are known for their adaptability, their unique qualities make them suited for different culinary tasks. Let's embark on a journey of comparison, exploring the origins, flavor profiles, smoke points, and versatility of these culinary companions. Differences between canola oil vs vegetable oil Source of Origin Canola Oil: Canola oil originates exclusively from the seeds of the canola plant, a specially cultivated variant of rapeseed. Vegetable Oil: The term "vegetable oil" encompasses a broad spectrum of oils derived from various plant sources, including soybeans, corn, sunflowers, safflowers, and many more. Flavor Profile Canola Oil: Canola oil is known for its neutral and mild flavor, making it a common choice for recipes where the oil's taste should not overshadow the dish's natural flavors. Vegetable Oil: The flavor profile of vegetable oils varies depending on their source. Some exhibit subtle, nutty, or slightly grassy notes, while others impart a more pronounced flavor. Smoke Point Canola Oil: Canola oil possesses a moderate to high smoke point, making it suitable for high-heat cooking methods such as frying and sautéing. Vegetable Oil: The smoke point of vegetable oil varies depending on the specific type of oil, with some having higher smoke points than others. This factor can significantly impact their suitability for different cooking techniques. Versatility Canola Oil: Canola oil's versatility allows it to be employed in a wide range of cooking methods, including baking, roasting, frying, and sautéing. Vegetable Oil: Vegetable oils can also exhibit versatility, depending on their specific source. Some are better suited for frying, while others for salad dressings and other culinary applications. What are the risks of canola oil vs vegetable oil for some diets? When considering canola and vegetable oils in the context of specific diets like keto, vegan, or Mediterranean, their impact on health goals varies. In keto diets, canola's fat content might not align well with the emphasized intake of fats, making oils like coconut or avocado more suitable choices. Vegan diets may raise ethical concerns about certain vegetable oils, like soybean or corn oil, due to their processing methods and potential impact on heart health. For Mediterranean diets promoting heart health, vegetable oils sharing attributes like monounsaturated fats found in olive oil are preferred by some. In addition to these diets, the Autoimmune Protocol (AIP) is another noteworthy approach that excludes canola and vegetable oils due to concerns about their seed-based origins and potential contribution to inflammation. The AIP diet prioritizes nutrient-dense foods like avocado or coconut oil, aligning with its focus on supporting gut health and reducing inflammation to manage autoimmune conditions. Inspired by the principles of the AIP diet, Jackson's, incorporates avocado and coconut oil into their products. This stands in contrast to some other snack brands that commonly use canola and vegetable oil, potentially deviating from the AIP principles and emphasizing the importance of careful oil selection in the context of health-conscious snacking. Individuals following the AIP diet prioritize oils that meet their dietary restrictions while contributing positively to autoimmune health. Ultimately, choosing an oil depends on individual values and goals, requiring careful consideration of the oil's nutritional profile for overall health promotion. Why is canola oil regulated in Europe? Canola oil is not explicitly banned in Europe, but it is subject to more stringent regulations than in other regions due to concerns surrounding potential health risks. The European Food Safety Authority (EFSA) has expressed reservations about erucic acid, a component present in canola oil, which can accumulate in vital organs. Animal studies have linked erucic acid to heart damage and other health issues. Consequently, the European Union (EU) has established a maximum erucic acid threshold of 2% in canola oil, which is lower than what's allowed in many other countries. Additionally, the EU has implemented stricter processing regulations to minimize erucic acid content in canola oil. Other healthy oils you may prefer Avocado Oil Avocado oil, which incidentally happens to be Jackson's favorite oil, is extracted from the fleshy pulp of ripe avocados and is celebrated for its healthful monounsaturated fats and high smoke point, typically around 375°F (190°C). It has a mild, slightly nutty flavor and is prized for its heart-healthy attributes. Avocado oil is an excellent choice for sautéing, roasting, and grilling, as well as in salad dressings and marinades. Its rich composition of oleic acid and antioxidants makes it beneficial for cardiovascular health and its ability to reduce inflammation. You can also discover the delightful flavor of avocado oil on a variety of delicious kettle-cooked sweet potato chips, adding a unique twist to your snacking experience. Olive Oil Olive oil is a staple in Mediterranean cuisine and comes in various types, with extra virgin olive oil being the most celebrated for its quality and health benefits. It is derived from the pressing of olives and boasts a rich, fruity, and sometimes peppery flavor. Olive oil is prized for its monounsaturated fats and the presence of antioxidants like polyphenols. It is commonly used in salad dressings, marinades, drizzled over dishes, and for low to medium-heat cooking. The Mediterranean diet, which incorporates plenty of olive oil, is associated with various health benefits, including reduced risks of heart disease and inflammation. MCT Oil MCT oil is derived from coconut or palm kernel oil and contains medium-chain triglycerides, which are easily digestible fats. This oil is notable for its rapid absorption in the body, providing a quick source of energy. It is often used in ketogenic diets, as MCTs are efficiently converted into ketones, aiding in fat metabolism and cognitive function. MCT oil is a colorless, odorless liquid with a neutral flavor, making it a versatile addition to beverages, salad dressings, or as a cooking oil for low to medium-heat applications. Which oil is right for you? When it comes to choosing between canola oil or vegetable oil versus alternatives, there's no one-size-fits-all answer. Both oils bring distinct qualities and applications to the table. Canola oil has versatility, while vegetable oil boasts a diverse range that caters to various dietary preferences and culinary traditions. Ultimately, your choice depends on your personal taste, dietary needs, and specific cooking requirements. Delving into the differences between these kitchen staples empowers us to make informed decisions that elevate the flavors of our dishes. In this culinary debate, there's no clear winner; it's about selecting the right oil to complement your culinary creations.
Educational
What's so bad about Seed Oil? graphic

Reducing the Hateful Eight: Are Seed Oils Healthy?

Over the past few years, health professionals have begun to state that seed oils aren’t good for you. Seed oils have become such pariahs, that they are referred to as the hateful eight. Those oils are: Canola Corn Cottonseed Soy Sunflower Safflower Grapeseed Rice Bran These oils are blamed for many sicknesses and symptoms such as headaches and heart disease. However, sometimes seed oils are also listed as wonderful additions to meals thanks to their connection to weight loss and an increase in energy. So, which is it? Are these seed oils actually bad for you or are they good for you? Keep reading to find out! Why Seed Oils Are Bad for You Many seed oils fall under the category of industrialized oil. These are highly processed and highly refined oils with harsh chemicals and heat to produce a consistent product. What does this mean when it comes to The Hateful Eight? Inflammation When oils are heated and cooled on a regular basis, they begin to oxidize and form trans fats. Trans fats are inherently related to inflammation and so are oxidized fats and saturated fats. Fats can become rancid or oxidized over time. Seed oils skip the timeline and start on the shelf with oxidized, inflammation inducing fats. Read more on Getting Started with an Anti-Inflammatory Diet. Repeated Heating The other issue with seed oils is their use in restaurants, frying, and many snacks and preserved foods. Seed oils are used regularly to fry and cook different foods over and over again throughout the day. Not only are seed oils already heat processed, but the additional heating and cooling allows a dangerous build up of free-radicals and lipid peroxides. Trans Fats When seed oils are heated, one of the byproducts is trans fats. According to the American Heart Association, trans fats are related to higher blood cholesterol, an increase in inflammation as well as an increase in the number of heart attacks a person can have. Imbalanced Omegas Oils always contain a combination of polyunsaturated, monounsaturated, and saturated fats. Different oils are going to have different concentrations which changes some of the health benefits of different oils. When it comes to seed oils, they have high concentrations of a polyunsaturated fat called omega-6. Omega-6 is important for human health, but an imbalance between omega-6 and omega-3 relate to an increase in health issues. The general ratio of six to three that humans need is a 1:1 ratio. What is the actual estimated ration? Somewhere between 10:1 and 20:1! This is why it is important to reduce or eliminate seed oils from your diet. Without the proper ratio, the increase in omega-6 relates directly to an increase in inflammation. (source: consumerreports.org) Toxic Byproducts and Additives One of the main solvents that are used to ensure that the oil is clean is hexane. Hexane is an organic chemical that is known for it’s carcinogenic properties and intensely funky smell. When hexane is used, companies have to reduce the smell and taste of the hexane processed oil by adding deodorants to the oil. It isn’t clear if consumed hexane causes issues: when it is inhaled it can cause lung damage and additional health problems. Not only do seed oils have these potential hexane molecules, they also have trans fats and lipid peroxidases (essentially cell destroyers) that build up during the refining process. Some oils have added synthetic antioxidants added to the oil in order to try and rebalance the oil. These antioxidants are BHA, BHT, and TBHQ which have been connected to carcinogenic and immune disrupting symptoms. Polyunsaturated Fatty Acids While the abbreviation, PUFA, is fun to say, PUFAs are not exactly the best fat to eat. Seed oils, whether or not they are refined, are going to have PUFAs. Something to keep in mind is that polyunsaturated fats are prone to oxidation and will increase inflammation in the body. If you are consistently eating seed oils, then you are going to have a high concentration of PUFAs in your body. Here's Jackson's Co-Founder Scott Reamer talking the Science behind PUFAs: Genetic Modification and Evolutionary Mismatch It should come as no surprise that seed oils, especially industrial seed oils, come from genetically modified plants. There is little to no research on how these genetic changes can affect the human body: sounds like another reason to avoid industrial seed oils. Evolutionary mismatch is an interesting concept that highlights that human genes are matched to a modern environment. What this means is that there is an abundance of carbohydrates that the body isn’t meant to consistently process. When the biology and dietary needs of people aren’t taken into consideration, then snacks and other foods result in an increase in disease and weight gain. (Source: chriskresser.com) Why Seed Oils Are Good for You Like I stated earlier, there’s a lot of information out there about seed oils. The most interesting part about the demonization of seed oils is that it isn’t fully backed by research! Much of the data doesn’t support the arguments of internet “experts” even if the oil contains potentially dangerous chemicals. The Human Body Needs Omega 6 Omega-6 is an extremely important fat. When it is found in whole foods, then the fat works well into any diet. Other research has shown that an increase in omega 6 relates to lower cholesterol, lower blood sugar, and reduced heart disease risk. Phytochemicals Are Still There Even though oils are generally healthier than other fats, they can still have a downside. At some point, it has been stated that seed oils lose most of their plant compounds (or phytochemicals) during the refinement process. That loss supposedly leads to additional health issues. Ready for a surprise? Research doesn’t back the idea that phytochemicals are lost in the refinement process. (source: Goop.com) Heart Health Among many health concerns, one is the heart. Poly and monosaturated fats can lower blood cholesterol and there has been research from the 1900’s that relates to a decrease in LDLs with an increase in canola oil consumption. Additionally, there has been research that shows an increase in PUFA intake reduces the risk of coronary heart disease and cardiovascular disease. Not Inflammatory At this point in time, there aren’t controlled human studies on the relationship between seed fats and an increase in inflammation. There have also been several studies on how an increase in omega-6 fats actually decreases the amount of inflammation in the human body. Cold Pressed Something to keep in mind is that if you can find cold pressed vegetable oil, the benefits are even greater. Regular oils are also okay, but cold pressed does remove additional issues of broken down fats. The Bottom Line on Seed Oils Seed Oils have been an increasingly used oil since the 1900’s. Since then, seed oils have a bad representation because, whether we like it or not, they are highly processed and refined. In this blog the commentary on pros and cons of seed oil have been covered. In our experience, seed oils can lead to dangerous inflammation in those with auto-immune diseases. For most Americans, it is important to remember that the entire American diet needs to be changed. Seed oils in combination with the American diet lead to additional complications. We don’t use seed oils because they can be related to health issues, and we stand by our statement: better ingredients lead to better snacks. Does this make seed oils inherently bad? No. Seed oils are under such fire right now that it is wise to decrease or eliminate seed oils from your diet. Happy snacking!