Blog

Striving to Live a Healthier, Happier Life

Filter By: All Blogs
Educational
About Soybean Oil: Unpacking the Benefits and Risks

All About Soybean Oil: Unpacking the Benefits and Risks

All About Soybean Oil: Unpacking the Benefits and Risks Ever flip over a label and spot soybean oil in the ingredient list again? You are definitely not alone. Soybean oil shows up in home kitchens, restaurant fryers, salad dressings, marinades, baked goods, and plenty of packaged foods because it is mild, versatile, and easy to use. This guide is for busy, ingredient-aware snackers who want a clear, balanced look at what soybean oil is, where it tends to appear, and what to consider when deciding how often it belongs in your routine. What Is Soybean Oil? Soybean oil is a vegetable oil made from soybeans. It has a neutral flavor, which makes it a flexible option for frying, baking, sauteing, dressings, and marinades. That quiet flavor is part of its appeal: it can add texture or help food cook without taking over the whole dish. Nutritionally, soybean oil is a mixed bag. It contains essential fatty acids, including omega-6 and omega-3 fats, and a review of soybean oil notes its essential fatty acid profile as one of the reasons it has been used so widely in food systems [1]. Soybean oil can also provide vitamin K, though the oil does not bring the fiber and protein you would get from whole soybeans [2]. Why Soybean Oil Is So Common Soybean oil is popular for practical reasons. It works in a lot of recipes, has a mild taste, and can handle many everyday cooking needs. You may find it in: Fried foods and restaurant cooking Packaged snacks and frozen foods Commercial baked goods Mayonnaise, salad dressings, and marinades Oil blends labeled as vegetable oil If you are trying to be more intentional with oils, label reading is your best friend. Soybean oil is usually listed plainly, but it can also appear inside a broader vegetable oil blend. The Main Nutrition Conversation: Omega Balance Omega-6 fats are essential, which means your body needs them from food. The bigger conversation is about balance. Some researchers have raised concerns that modern diets can skew heavily toward omega-6 fats compared with omega-3 fats, and that a high omega-6 to omega-3 ratio may promote inflammation-related pathways [3] [4]. That does not mean soybean oil is something to panic about. It does mean the full pattern of your meals matters. If soybean oil is showing up at breakfast, lunch, dinner, and snack time through packaged or restaurant foods, it may be worth taking a closer look at your overall oil mix. Potential Downsides To Know High-Heat Cooking And Oxidation Soybean oil is high in polyunsaturated fats. Research on high-PUFA oils has found that these oils can be more prone to oxidation during high-heat cooking, especially compared with oils that are richer in monounsaturated fats [5]. Translation: cooking method, temperature, and repeated heating all matter. Modified Forms In Processed Foods Some processed foods use modified fats, including interesterified soybean oil. Animal research has linked interesterified soybean oil with weight gain, impaired glucose tolerance, and adverse liver markers [6]. Because this evidence is from animal studies, it is best read as a reason for awareness, not a one-size-fits-all conclusion about every human diet. Soy Allergies Soy is one of the major food allergens that must be disclosed on U.S. food labels, and the FDA recommends careful label reading for people with food allergies [7]. If soy is a concern for you, check with a qualified healthcare professional about which soy-derived ingredients you need to avoid. Potential Benefits Of Soybean Oil Soybean oil is not all downside. It is useful in the kitchen, widely available, and its fatty acid profile has been studied for possible cardiovascular effects when used in moderation [8]. It also has a high smoke point compared with some cooking fats, which helps explain why it is common in frying and other higher-heat applications [5]. The most practical takeaway? Frequency matters. A little soybean oil in an otherwise varied eating pattern is different from relying on it all day through processed foods, takeout, and packaged snacks. How To Make Oil Choices Feel Easier You do not need a spreadsheet to shop the oil aisle. Start with a few simple habits: Read ingredient lists on dressings, sauces, snacks, and frozen foods. Notice whether soybean oil appears occasionally or constantly. Use different oils for different cooking needs, like olive oil or avocado oil when they fit the recipe. Choose snacks for flavor, crunch, and ingredients you can feel good about. At Jackson's, that ingredient clarity is part of the point: real food ingredients, avocado oil, and seasoning. No lecture required, just a crispy, craveable bag when snack time calls. Conclusion: Soybean Oil Is Worth Understanding Soybean oil is common for a reason. It is neutral, versatile, and practical. It also comes with real nutrition questions around omega balance, high-heat oxidation, modified forms, and allergy labeling. The goal is not food fear. The goal is feeling more confident when you read a label, choose an oil, or grab a snack on a busy day. Read next: Avocado Oil vs. Olive Oil
Educational
Whole and sliced cassava root vegetable displayed on a wooden cutting board

What is Cassava? Your Complete Guide to This Amazing Root Vegetable

Curious about cassava? Learn what this versatile root vegetable is, how it tastes, how to cook it safely, and why it shows up in so many gluten-free snacks and recipes today.
Avocado Oil
Chili Queso Party Potatoes | Gluten Free & More Magazine

Chili Queso Party Potatoes | Gluten Free & More Magazine

See the full recipe here. Chili Queso Party Potatoes (Gluten-free, Egg-free, Nut-free, Soy-free, Refined Sugar-free, Vegetarian) Serves 12 Avocado oil spray 1 (30-ounce) bag frozen shredded hash brown potatoes, thawed 2 cups sour cream 1 (10.5-ounce) can gluten-free cream of mushroom soup 2 (4-ounce) cans diced green chiles 1 teaspoon Kosher or fine sea salt ½ teaspoon freshly ground black pepper 1-pound white American cheese, cut into ½-inch cubes 1 cup shredded cheddar cheese, divided 2 teaspoons hot sauce 1 (5-ounce) bag Jackson’s Spicy Jalapeno Sweet Potato Chips, crushed Optional Garnishes: Sliced jalapenos, Sliced green onions, Cilantro Preheat oven to 375°f. Lightly spray 9x13-inch baking dish. Combine hash browns, sour cream, cream of chicken soup, green chiles, salt, pepper, and American cheese, half the cedar cheese, and hot sauce in a large bowl. Pour into the prepared baking pan. Top with remaining cheddar cheese. Bake in the preheated oven until bubbly and golden brown around the edges, 30 - 40 minutes. Add the Jackson’s Spicy Jalapeno Sweet Potato Chips and bake for another 5 minutes. Let stand 5 to 10 minutes and garnish as desired.
Avocado Oil
Sweet Potato Sheppard's Pie with Jackson's Sea Salt Wavy Sweet Potato Chips cooked in avocado oil

Sweet Potato Sheppard’s Pie | Gluten Free & More Magazine

Recipe provided by Gluten Free & More Magazine. See the full recipe here. If you’re craving comfort food that feels both hearty and wholesome, this sweet potato shepherd’s pie is the perfect dish to add to your rotation. It takes everything you love about the classic — savory filling, creamy topping, and warm, cozy flavors — and gives it a nourishing twist with naturally sweet, velvety mashed sweet potatoes. Sweet Potato Sheppard’s Pie (Gluten-free, Grain-free, Egg-free, Nut-free, Soy-free, Optionally Dairy-free) Serves 6 Kosher or fine sea salt 2 ½ pounds sweet potatoes, peeled and cut into small cubes Freshly ground black pepper ¼ cup unsalted butter or dairy-free butter ½ cup milk of choice Avocado oil spray 1 tablespoon olive oil 1 medium onion, diced 3 cloves garlic, minced 1 teaspoon Italian seasoning 1 ½ pound lean ground beef 1 tablespoon tomato paste 1 cup peeled and diced carrots ¼ cup gluten-free beef broth 1 cup frozen peas (5-ounce) bag Jackson’s Sweet Potato Chips, any flavor Bring a large pot of salted water to a boil. Add the sweet potatoes and boil for about 15 minutes or until very tender. Drain and return to the hot pot and let steam for a few minutes off the heat to remove excess moisture. Add 1 teaspoon salt, ½ teaspoon pepper, and butter, and mash with a potato masher or hand mixer until smooth. Add the milk and whip or mash well. Set aside. Preheat oven to 375° F. Spray a 9 by 13-inch baking dish with avocado oil. In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook for 5 minutes or until translucent. Add the garlic and Italian seasoning and cook for another 30 seconds. Add the ground beef, season with salt and pepper, and cook, breaking it up, until no longer pink, 7-8 minutes. Drain off any excess fat. Add the tomato paste and cook for another 1-2 minutes. Stir in the carrots and beef broth and simmer for 2-4 minutes or until the beef is fully cooked and the liquid reduces. Stir in the peas and cook for another 1 -2 minutes. Taste and adjust with more salt and pepper if needed. Transfer to the prepared baking dish and spread the mashed sweet potatoes over the top evenly. Bake for 15 minutes. Add the chips and return to the oven for about 3 minutes. Let cool for 5 minutes before serving.
Recipe
Gluten-free Ranch Chicken Sandwich with Jackson's Sweet Potato Chips cooked in avocado oil

Gluten-Free Ranch Chicken Sandwiches | Gluten Free & More Magazine

Recipe provided by Gluten Free & More Magazine. See the full recipe here. If you’re craving a crispy, satisfying chicken sandwich without the gluten, these Ranch Chicken Sandwiches are about to become your new go-to. Coated in crunchy ranch-seasoned chips and air-fried to perfection, this recipe delivers big flavor with minimal effort. Layered on soft gluten-free ciabatta buns and topped with creamy sauce, tangy slaw, and pickled red onions, every bite is a perfect balance of crunch, creaminess, and zesty brightness. Ranch Chicken Sandwiches (Gluten-free, Nut-free, Soy-free, Refined Sugar-free, optionally Dairy-free, Egg-free) Makes 4 4 boneless, skinless chicken thighs 2 cups Jackson's Farmhouse Ranch Sweet Potato Chips, crushed ½ cup gluten-free all-purpose flour 1 large egg 2 tablespoons milk (dairy-free if needed) 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon smoked paprika Salt and freshly ground black pepper, to taste Avocado oil spray 4 gluten-free ciabatta buns ½ cup mayonnaise (or egg-free alternative) 1 tablespoon Dijon mustard 1 teaspoon honey Coleslaw Pickled red onions Pat the chicken thighs dry and trim any excess fat. Cut into slider-sized portions if needed. Place the gluten-free flour in one shallow bowl with garlic powder, onion powder, smoked paprika, salt, and pepper. In a second bowl, whisk together eggs and milk.In a third bowl, place the crushed ranch potato chips. Dredge each piece of chicken in the flour, then dip into the egg mixture, and finally press into the crushed sweet potato chips, coating well on all sides. Preheat your air fryer to 375°F. Lightly spray the basket with avocado oil and arrange the chicken in a single layer (work in batches if needed). Spray the tops lightly with oil. Air fry for 8-10 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165°F). In a small bowl, mix mayonnaise, Dijon mustard, and honey. Adjust seasoning to taste. Lightly toast the gluten-free ciabatta buns if desired. Spread the sauce on both sides of each bun. Add crispy chicken, coleslaw, and pickled red onions. Top with the bun and gently press.
Recipe
Keto Friendly Dip Blog Image showing guacamole and wavy chip

Dive into Deliciousness: 10 Craveable Keto Dips for Every Occasion

You're standing in front of the fridge, low carb goals firmly in mind, and all you want is something creamy to dip into. Sound familiar? We get it. Keeping things keto-friendly doesn't mean giving up the dips you actually crave. It just means getting a little smarter about what goes in the bowl. Let's talk about craveable low carb keto dips that satisfy the urge to scoop, swipe, and snack without any second-guessing. What makes a dip keto-friendly Before you load up your cart, it helps to know what you're looking for. A few quick label habits go a long way when you're building a low carb spread. Check the carb content Keto generally means keeping net carbs on the lower side. When you're picking dips, glance at the label and look for options with minimal added sugars or starchy fillers per serving. Look for real, recognizable ingredients Dips built around cream cheese, sour cream, herbs, spices, and good fats (think avocado, olive oil, or nuts) tend to bring the creamy texture and bold flavor you're after, without a long ingredient list you can't pronounce. Watch for hidden carbs Some dips look low carb at first glance, but added sweeteners or sneaky starches can add up fast. A quick scan of the ingredient list helps you avoid any surprises. Consider going homemade Making your own dip puts you in control of every ingredient. It's also a fun way to customize flavor to your exact craving, whether that's smoky, tangy, herby, or all three at once. Craveable low carb dips to try Keto crack dip: Cream cheese, sour cream, cheddar, bacon bits, and ranch seasoning come together for a dip that's dangerously easy to finish in one sitting. Cauliflower hummus: Steamed cauliflower swaps in for chickpeas, blended with tahini, lemon, garlic, and olive oil for a smooth, tangy scoop. Sausage cheese dip: Warm, hearty, and loaded with cooked sausage, cream cheese, cheddar, and diced tomatoes with green chilies. A game day favorite. Bacon horseradish dip: Cream cheese and sour cream get a smoky, tangy kick from bacon bits and horseradish. Hot crab dip: Lump crab, cream cheese, shredded cheese, and green onion baked until rich and bubbly. Herbed goat cheese dip: Goat cheese, Greek yogurt, fresh thyme, rosemary, garlic, and lemon zest make this one bright and aromatic. Avocado cheese dip: Ripe avocado, cream cheese, cheddar, lime juice, and spices blend into something smooth and endlessly scoopable. Tips for building your own dip at home Making dips at home is where the fun really starts. A few small moves can take your dip from good to genuinely craveable. Balance the flavor Taste as you go and adjust with salt, acid, or spice until it feels right. Contrast is your friend here: creamy with tangy, spicy with cooling, savory with a touch of sweetness. Get the texture right A food processor or immersion blender gets you smooth and silky, while a light pulse keeps things chunky if that's your preference. Adding a splash of lemon juice or olive oil helps you dial in the exact consistency you want. Don't skip the crunch Chopped nuts, crispy bits, or toasted seeds stirred into a dip add texture that keeps every bite interesting. If you love this kind of contrast, check out our favorite dips for veggie lovers for more inspiration. What to dip: keto-friendly dippers A great dip deserves a great dipper. Here are some go-to options that keep things low carb without skimping on crunch. Avocado slices: Rich and creamy, they hold up well to just about any dip. Cucumber and bell pepper strips: Crisp, refreshing, and low carb by nature. Celery sticks and radish slices: Classic crunch with barely any carbs to worry about. Zucchini chips and broccoli florets: Sturdy enough to scoop up even the thickest dips. Pork rinds: A crunchy, low carb standby that pairs with almost anything. Jackson's Wavy Sea Salt Sweet Potato Chips: Real sweet potatoes, kettle-cooked in avocado oil, with a wavy ridge built for scooping. Keto-friendly and gluten-free. Jackson's Sea Salt Super Veggie Straws®: A real veggie blend of yellow peas, brown rice, cassava, and sweet potato, cooked in avocado oil for an impossibly light, salty crunch. If you're curious about that yellow pea ingredient in our straws, we break it down in The Mighty Yellow Pea. Dietitian and mom of two Julianka Bell shared with Business Insider: "My husband and I love crunchy and savory snacks. Jackson's chips are simple and made with lightly salted sweet potatoes with avocado oil." It's exactly the kind of dipper that makes a keto snack spread feel complete. The takeaway Craveable low carb keto dips are absolutely within reach, and building a spread you love doesn't require sacrificing flavor or fun. Whether you're whipping up a homemade batch or grabbing a few keto-friendly staples, the key is choosing real ingredients and dippers with genuine crunch. Pair your favorite dip with a bag of Jackson's for a snack moment that feels like exactly what your craving ordered. Shop Jackson's Super Veggie Straws® and find your new favorite dipper today.
Educational
Hunan vs Szechuan: Spicy Chinese Bold Flavors

Fiery Flavors: Hunan vs Szechuan

If you love bold, fiery food, you have probably encountered both Hunan and Szechuan cuisine on a menu at some point. Maybe you ordered the Szechuan mapo tofu and felt that satisfying tingly buzz on your lips. Or maybe you went for a Hunan dry-fried dish and were hit with a clean, sharp heat that made your eyes water in the best way. Either way, you walked away impressed. But what actually makes these two culinary traditions different from each other? And why does the heat feel so distinct, even though both cuisines are known for being spicy? We are breaking it all down: the history, the flavor profiles, the ingredients, and what sets Hunan and Szechuan apart in the great world of bold Chinese cuisine. A quick introduction to Chinese culinary schools Chinese cuisine is often categorized into eight major regional schools: Anhui, Cantonese, Fujian, Hunan, Jiangsu, Shandong, Szechuan, and Zhejiang. Each school reflects the geography, climate, and cultural history of its home region. Among these, Hunan and Szechuan have earned arguably the most global recognition, largely because of their signature use of heat and spice. But while they share that bold reputation, the flavors in each tradition are very much their own. The story of Szechuan cuisine Szechuan cuisine, also written as Sichuan or Chuan Cai, comes from the Sichuan province in southwestern China. It has been famous for more than 800 years, with restaurants devoted to this style of cooking popping up in the capital as far back as the Southern Song Dynasty. Early Szechuan dishes leaned on the region's natural abundance, featuring oxen, poultry, and freshwater fish. The heat we associate with Szechuan food today actually came later. By the end of the 17th century, hot peppers arrived in the region from South America via trade routes. The Sichuan climate is notably humid, and locals began incorporating hot peppers into cooking as a way to counteract that dampness. Over time, this practice evolved into the intensely spiced, deeply aromatic cuisine we know today. What does Szechuan food taste like? Here is the thing about Szechuan spice: it is not just hot. The defining ingredient of Szechuan cuisine is the Sichuan peppercorn, which creates a distinct numbing and tingling sensation in the mouth, a quality described in Chinese as "ma la" (numbing and spicy). That combination of numbness and heat is unlike anything else in the culinary world. Beyond the peppercorn, Szechuan dishes frequently feature: Dried chili peppers Ginger Garlic Black pepper Shallots Heavy oil-based sauces The overall flavor profile can range from intensely spicy to subtly sweet or smoky, depending on the dish. Think classic dishes like mapo tofu, kung pao chicken, or dan dan noodles. The heat builds, the numbness settles in, and the bold aromatics carry everything together. The history of Hunan cuisine Hunan cuisine, also known as Xiang cuisine, comes from the Hunan region in southeastern China. This culinary tradition runs even deeper than Szechuan, with roots stretching back more than 2,100 years. It developed slowly over centuries as new ingredients arrived through trade, eventually expanding into more than 4,000 distinct dishes. Hunan cuisine actually includes three distinct internal styles that reflect different subregions within the area: Xiang River style Dongting Lake style Western Hunan style Early Hunan cooking made use of the region's natural bounty, including fish, crab, game, and other fresh ingredients. That ingredient-forward approach is still felt in the cuisine today. What does Hunan food taste like? Hunan food is spicy, but the spice hits differently than Szechuan. Instead of that numbing, buzzing sensation, Hunan heat is described as dry, sharp, and direct. It comes primarily from fresh and dried chili peppers rather than peppercorns. What makes Hunan cuisine truly unique is the way it layers other flavors alongside that heat. Many Hunan dishes feature a chili sauce made with vinegar alongside chopped peppers, giving dishes a distinct sourness that creates a complex, layered experience. Some recipes also incorporate fermented chilies or fermented soybeans, which bring additional depth, bitterness, and funk to the dish. The result is a cuisine that is simultaneously spicy, tangy, and savory, with a boldness that feels bright and clean rather than heavy or oily. Hunan vs Szechuan: how the flavors compare Both cuisines lean into heat as a signature element, and both come from humid regions where spicy food has historically been used to counteract moisture in the body. But the similarity mostly stops there. Here is a quick side-by-side look: Szechuan heat: Numbing and tingling, driven by Sichuan peppercorns and chili oil. Dishes are often rich and oil-forward. Hunan heat: Dry and sharp, driven by fresh and fermented chili peppers. Dishes are often spicier overall and more vinegar-forward. Szechuan flavor notes: Spicy, aromatic, occasionally sweet or smoky. Hunan flavor notes: Spicy, sour, salty, and savory with a clean, direct kick. Oil use: Szechuan dishes typically use heavier oil bases in their sauces. Hunan cooking is less reliant on oil for flavor delivery. If you love bold, layered spice with that tingly-numb sensation, Szechuan is likely your match. If you prefer a cleaner, more direct heat with sour and savory complexity, Hunan may win you over. Many spice fans honestly love both, for different occasions and different cravings. If you enjoy exploring the science and flavor of peppers, our deep dive into habanero vs. jalapeño heat is worth a read too. Jackson's: avocado oil always Speaking of bold flavors and the oils behind them, it is worth noting that Szechuan cuisine traditionally relies on heavy chili oils made from seed oils or other vegetable-based fats to carry its signature flavors. At Jackson's, we take a different approach entirely: every single chip and snack is cooked exclusively in avocado oil, never seed oils. Crave bold flavor? Jackson's has you covered If all this talk of fiery cuisine has your snack cravings firing, Jackson's lineup of bolder flavors is a great place to channel that energy. A few fan favorites worth exploring: Spicy Jalapeño Sweet Potato Chips: A bold kick layered with onion and garlic on a real sweet potato chip kettle-cooked in avocado oil. That sweet heat combo is dangerously crave-worthy. Carolina BBQ Sweet Potato Chips: Tangy, vinegary, smoky, and savory. Layers of bold BBQ flavor on a real sweet potato chip. Spicy Jalapeño Kettle Chips: Fresh jalapeño flavor with a building heat and that signature golden crunch, all cooked in avocado oil. Barbecue Kettle Chips: Sweet meets smoky with savory garlic, onion, and paprika in every bite. If you want to try a little of everything, the Sweet Potato Chips Variety Pack brings together Farmhouse Ranch, Carolina BBQ, and Spicy Jalapeño in one box. Real sweet potatoes, bold flavors, and avocado oil in every bag. Wrapping it up Hunan and Szechuan are two of the most celebrated culinary traditions in the world, and for good reason. Both deliver bold, layered heat in ways that are completely distinct from each other. Szechuan brings the numbing tingle of peppercorns and rich, oily depth. Hunan delivers a clean, sharp spice with tangy sour complexity. Which one wins? That is entirely up to your palate, and honestly, you do not have to choose. The joy of bold flavors does not have to stop at the dinner table. Whether you are snacking while you cook, hosting game night, or just craving something with a little kick, Jackson's has epic, crave-worthy flavors made with real food ingredients, avocado oil, and seasoning you can feel good about.
Avocado Oil
Graphic showcasing cozy winter snacks made with avocado oil, including chips and veggie straws

Cozy Snacks Cooked in Avocado Oil For a Winter Vibe

Curl up this winter with a cozy snack lineup made with avocado oil. From Jackson's Super Veggie Straws® to DIY root veggie chips, find your new favorite comfort snack.
Educational
Jar of coconut oil next to whole and cracked coconuts on a wooden surface

What is the difference between Refined and Unrefined Coconut Oil?

Standing in the oil aisle, you have probably noticed there are at least two kinds of coconut oil staring back at you: one labeled "virgin" or "unrefined," and one simply labeled "refined" or "coconut oil." If you have ever wondered which jar to grab, you are not alone. The difference comes down to how the oil is processed, and that changes everything from flavor to how it performs in your favorite recipes. Let's break down what actually separates refined and unrefined coconut oil, so you can make the choice that fits your cooking style. What Is Unrefined (Virgin) Coconut Oil? Unrefined coconut oil, often called virgin coconut oil, is pressed from fresh or dried coconut meat without added chemicals or heavy processing. It keeps a strong coconut aroma and flavor, along with its natural, slightly off-white color. Because it skips the extra refining steps, unrefined coconut oil tends to have a lower smoke point, generally around 350°F. That makes it a great fit for baking, sautéing, and lower-heat cooking where you actually want that coconut flavor to come through. What Is Refined Coconut Oil? Refined coconut oil starts from the same coconut meat, but it goes through additional steps after the oil is extracted. These steps strip away most (if not all) of the coconut flavor and aroma, resulting in a neutral-tasting oil. This extra processing also raises the smoke point to somewhere between 400°F and 450°F, which is why many home cooks reach for refined coconut oil when frying or cooking at higher temperatures. How Processing Changes the Oil Hot-Pressed vs. Cold-Pressed You cannot always tell hot- and cold-pressed coconut oil apart just by looking at the jar. Cold-pressed oil is extracted from the coconut meat and milk using mechanical pressure alone, without added heat. Hot-pressed (or expeller-pressed) oil uses steam and heat to pull the oil out more efficiently. Wet Processing vs. Dry Processing Dry processing involves pressing dried coconut meat, known as copra, which is typically dried using heat to remove moisture before pressing. Wet processing, on the other hand, presses the fresh coconut meat to pull out both oil and milk at once, which are then separated through fermentation, enzymes, or a centrifuge. The Refining Steps Unrefined coconut oil is packaged and sold right after pressing. Refined coconut oil takes a few extra stops along the way: Degumming: A degumming agent is used to remove thickening compounds, resulting in a smoother texture. Neutralizing: This step helps balance out free fatty acids that naturally occur in the oil. Deodorizing: Heat is used to remove the coconut scent and much of the flavor, giving refined coconut oil its neutral taste. Smoke Point, Flavor, and MCTs: What Changes and What Stays the Same The biggest differences between refined and unrefined coconut oil come down to flavor and smoke point. Unrefined oil brings bold coconut flavor and a lower smoke point, while refined oil is neutral-tasting with a higher smoke point that holds up better at high heat. One thing that does not change much is the presence of medium-chain fatty acids, often called MCTs, which are a hallmark of coconut oil regardless of how it is processed. Coconut oil is primarily a saturated fat, and it is worth knowing that higher saturated fat intake has been studied in relation to cardiovascular health, so it is smart to think about how any oil fits into your overall diet. Choosing the Right Coconut Oil for Your Kitchen So which one belongs in your pantry? Honestly, there is room for both: Reach for unrefined coconut oil when you want that tropical flavor to shine in baked goods, sautés, or dishes cooked below 350°F. Reach for refined coconut oil when you are frying, roasting at higher temperatures, or simply do not want a coconut flavor competing with your other ingredients. Store both in a cool, dark place, and toss the oil if it develops an off smell or a yellowish tint. If you are curious how coconut oil stacks up against other everyday cooking oils, our guide on using coconut oil instead of vegetable oil walks through more of the details, and our guide to polyunsaturated fats is a helpful next stop if you want to understand how different fats behave under heat. Conclusion At the end of the day, refined and unrefined coconut oil are really two different tools for two different jobs. Unrefined oil brings big coconut flavor and works beautifully at lower temperatures, while refined oil offers a neutral taste and a higher smoke point for everyday high-heat cooking. Once you know the difference, choosing between the two jars in the oil aisle becomes a lot less confusing and a lot more fun. Read next: Can You Use Coconut Oil Instead of Vegetable Oil?
Educational
Graphic with oil bottles, sunflower seeds and text reading "Is Sunflower Oil a Seed Oil?"

Is Sunflower Oil a Seed Oil? Unpacking the Truth

You're standing in the cooking oil aisle, scanning labels, and sunflower oil catches your eye. It's affordable, it's everywhere, and it sounds almost wholesome. But you've been hearing a lot about seed oils lately, and now you're wondering: is sunflower oil a seed oil? Great question. Let's break it down simply and clearly so you can make confident choices in the kitchen. What exactly is sunflower oil? Sunflower oil is extracted from the seeds of the Helianthus annuus plant — yes, the same cheerful sunflower you see in fields and flower bouquets. The seeds are pressed or chemically processed to release their oil, which is then refined and bottled for use in cooking, baking, and even skin care. It's one of the most widely used cooking oils in the world, prized for its neutral flavor and relatively high smoke point. But not all sunflower oil is the same. Types of sunflower oil There are a few distinct varieties worth knowing: High linoleic sunflower oil: The most common type. It's high in linoleic acid, an omega-6 polyunsaturated fatty acid. This is what you'll find in most standard bottles at the grocery store. High oleic sunflower oil: This variety is richer in oleic acid, an omega-9 fatty acid. It's more stable at higher temperatures, which makes it more suitable for frying and high-heat cooking. Mid-oleic sunflower oil: A blend that falls somewhere in between, offering a balance of linoleic and oleic acid. Color, aroma, and smoke point Sunflower oil typically has a light golden color and a neutral, nearly scentless aroma. Its smoke point varies by type: high oleic versions can reach around 450°F, while high linoleic and unrefined versions tend to sit much lower, around 225°F to 350°F. That difference matters a lot when it comes to high-heat cooking. Vitamin E content Sunflower oil does contain some vitamin E, a fat-soluble antioxidant. That said, whole foods tend to offer a broader range of nutrients than refined oils. So, is sunflower oil a seed oil? Yes, absolutely. Sunflower oil is extracted directly from sunflower seeds, which places it firmly in the seed oil category. Other commonly recognized seed oils include soybean oil, canola oil, corn oil, safflower oil, cottonseed oil, grapeseed oil, and rice bran oil. If you're trying to identify and navigate seed oils in everyday foods, sunflower oil is one you'll want to recognize on ingredient labels. A few things worth knowing about sunflower oil Here are some of the considerations that come up most often in the conversation around sunflower oil: Oxidative stability: High linoleic sunflower oil is high in polyunsaturated fats, which makes it more prone to oxidation when exposed to heat and light. Oxidation can lead to the formation of free radicals and degraded compounds during high-heat cooking. High oleic versions are more stable by comparison. Omega-6 content: The high linoleic variety is particularly rich in omega-6 fatty acids. While omega-6s are essential nutrients, the modern Western diet already tends to be skewed heavily toward omega-6 relative to omega-3. Some research suggests this imbalance may promote inflammation over time when intake is excessive. Industrial processing: Many commercial sunflower oils are extracted using chemical solvents and heavily refined through high-heat processes, which can strip away some naturally occurring nutrients and create byproducts. Potential contaminants: Some industrial farming practices may result in sunflower oil that contains trace amounts of heavy metals or pesticides. Opting for higher-quality, less processed versions can help reduce this risk. How sunflower oil compares to other cooking oils If you're weighing your options in the kitchen, here's a quick look at how sunflower oil stacks up against a couple of other commonly used oils: Avocado oil: Avocado oil is pressed from the flesh of the avocado fruit, not a seed, which puts it in a different category altogether. It has a high smoke point and a mild, neutral flavor. You can read more about how these two oils differ in this oil comparison guide. Olive oil: Especially in extra virgin form, olive oil is valued for its flavor, antioxidant compounds, and oleic acid content. Its smoke point tends to be lower than high oleic sunflower oil, which makes it better suited to lower-heat cooking and finishing. Cost: Sunflower oil is generally more affordable than avocado oil or olive oil, which is part of why it's so widely used in packaged and processed foods. What about the "hateful eight"? You may have come across the term "hateful eight" in seed oil conversations. It typically refers to a group of industrially refined seed and vegetable oils that some people choose to limit or avoid. The list usually includes soybean, corn, canola, cottonseed, safflower, sunflower, grapeseed, and rice bran oils. Whether sunflower oil earns that designation often depends on how it's processed, which type it is, and how it fits into your overall diet. High oleic sunflower oil, for example, is considered more stable and behaves differently than the high linoleic version during cooking. A note on Jackson's and avocado oil At Jackson's, every chip and snack is cooked in avocado oil. That's a deliberate choice rooted in our belief that the oil you cook in matters. Avocado oil comes from the fruit of the avocado, not a seed, and it holds up well at the high temperatures needed for kettle-cooking. It also has a mild flavor that lets the real ingredients shine through. If you're curious about why avocado oil has become such a popular choice for cooking and snacking, this deep dive into avocado oil kettle chips is a good place to start. The bottom line Yes, sunflower oil is a seed oil. It's extracted from sunflower seeds and falls into the same broad category as canola, corn, and soybean oil. How it performs in your kitchen and how it fits your diet depends on the type you choose, how it's been processed, and what you're using it for. Understanding the differences between high linoleic and high oleic varieties is a good starting point for making more informed choices. The more you know about what's in your food and what it's cooked in, the better equipped you are to choose what works for you. That kind of label literacy goes a long way.
Educational
Learn about Sodium Diacetate a food additive

Sodium Diacetate: A Controversial Food Additive Under Scrutiny

You flip over a bag of snacks, scan the ingredient list, and land on something that sounds more like a chemistry textbook than a snack food: sodium diacetate. Sound familiar? You are definitely not alone. As more people take label-reading seriously, food additives like sodium diacetate are getting a closer look. And that is a good thing. This article breaks down exactly what sodium diacetate is, how it is made, where it shows up, and what potential concerns you might want to know about before your next grocery run. What exactly is sodium diacetate? Sodium diacetate is a food additive made up of sodium acetate and acetic acid. It is commonly used in processed foods to extend shelf life and enhance flavor. Think of it as a multitasker: part preservative, part flavor booster. It has a tangy, vinegary taste and shows up in foods like snacks, pretzels, and savory baked goods. On the preservative side, it helps slow the growth of bacteria and mold that can cause food to spoil. That said, there are a few things worth knowing about it. Because it is an acidic compound, it can raise the overall acidity of food, which may be a consideration for people with sensitive stomachs. It also contributes sodium to the diet, which matters if you are keeping an eye on your sodium intake. How is sodium diacetate made? Sodium diacetate is produced by combining acetic acid and sodium bicarbonate in a controlled chemical reaction. This process creates sodium acetate, water, and carbon dioxide. The sodium acetate is then treated with acetic anhydride to form sodium diacetate crystals, which are dried and ground into a fine powder or left in crystal form for use in food manufacturing. Regulatory agencies generally consider it safe when used in the amounts typically found in food. Even so, people with acidity sensitivity may want to pay attention to how often it appears in the snacks and foods they reach for most. Uses for sodium diacetate outside the food industry Sodium diacetate is most commonly associated with food, but it has a few other applications worth knowing about. Pesticides Sodium diacetate can serve as a component in certain pesticide formulations due to its ability to lower pH levels. Some pesticide products require specific pH conditions to work effectively, and sodium diacetate can help hit those targets. Pharmaceutical industry In pharmaceutical applications, sodium diacetate can be used as a pH-modifying agent. Maintaining a stable pH is important for the effectiveness and shelf stability of certain medications. Its antimicrobial properties can also help protect pharmaceutical products from microbial contamination. Cosmetic industry Sodium diacetate occasionally appears in cosmetic formulations as a pH adjuster or buffering agent, helping keep products stable and within the right range for skin compatibility. Possible side effects of sodium diacetate When consumed in moderate amounts as part of a varied diet, sodium diacetate is generally considered safe for most people. That said, like many food additives, there are some things to be aware of, especially if you tend to eat a lot of processed snacks. Sodium content Sodium diacetate contains sodium, which can contribute to elevated sodium intake if consumed frequently. High sodium intake has been linked to concerns like elevated blood pressure, heart disease, and stroke. If you are monitoring your sodium, it is worth factoring in all the sources in your diet, including additives like this one. Allergic reactions Allergic responses to sodium diacetate are considered rare, but they are not impossible. Some individuals may react to acetic acid compounds. If you notice any adverse reaction after eating foods that contain it, it is worth discussing with a healthcare provider. Research on food additive sensitivities continues to evolve, and individual responses can vary. Digestive discomfort Because sodium diacetate is acidic, consuming it in large amounts could contribute to digestive discomfort such as bloating, gas, or stomach upset in some individuals. This is more likely to be an issue with heavy or frequent consumption rather than the occasional chip. Some research suggests that shifts in gut acidity from food additives may play a role in how the digestive system responds over time. Impact on gut bacteria There is some evidence that high levels of sodium diacetate might influence the balance of gut bacteria, which plays a role in overall digestive function. Research in this area is still developing, but it is a reason many people are paying closer attention to the additives that show up most frequently in their daily snacking. Reading food labels: common names of sodium diacetate Sodium diacetate goes by a few different names on ingredient labels. Knowing what to look for makes label reading a lot easier. Sodium diacetate This is the standard chemical name you will see most often. It appears as a white crystalline powder with a faint vinegary aroma and is used primarily as a preservative and flavor enhancer. Acetic acid sodium salt This name describes its chemical makeup: a combination of acetic acid, which provides the tangy taste, and sodium. You may see it listed this way on certain ingredient panels. Sour salt Sodium diacetate is sometimes called "sour salt" colloquially, thanks to its tangy, slightly acidic flavor profile. This term can show up on ingredient lists for certain food products. E262 In the European Union, sodium diacetate is assigned the food additive code E262, used to indicate its role as a preservative and acidity regulator in packaged foods. "Food additive" or "preservative" In some cases, ingredient labels will simply list sodium diacetate as a generic "food additive" or "preservative" without naming it specifically. This is worth keeping in mind when you are scanning labels and do not see a chemical name you recognize. If you want a deeper dive into how to spot additives and various oils in packaged foods, this guide to identifying ingredients in everyday foods is a useful read. How to be a more informed snack shopper The goal here is not to create anxiety about every ingredient. It is to feel confident and informed when you are standing in the snack aisle. Here are a few practical ways to approach it. Read ingredient labels The ingredient list is your best tool. Look for terms like "artificial flavors," "artificial colors," "high-fructose corn syrup," "partially hydrogenated oils," and other names you do not recognize. The more you read labels, the faster it gets. Choose whole foods when you can Fresh fruits, vegetables, whole grains, and legumes naturally tend to have fewer additives. When you cook at home, you have full control over what goes into your food. Of course, snacking happens, and that is perfectly fine. Look for a shorter ingredient list A shorter ingredient list often means fewer additives to sort through. Real food ingredients, avocado oil, and seasoning is a good benchmark when you are evaluating a snack. It does not have to be complicated. Choose lower-sodium options when it matters If sodium is a priority for you, look for snacks that list their sodium content clearly and keep it reasonable. Paying attention to sodium from additives like sodium diacetate is part of that picture. Do your research Reputable sources like peer-reviewed journals, academic nutrition resources, and registered dietitians are good places to learn more about specific additives. The more you know, the more empowered your choices become. The takeaway Sodium diacetate is a widely used food additive that serves real functions in processed foods: it extends shelf life and adds a tangy flavor kick. For most people, occasional exposure in moderate amounts is not cause for alarm. But if you are someone who snacks frequently on processed foods, knowing what sodium diacetate is, where it hides, and what it might mean for your sodium intake or digestive comfort is genuinely useful information. Reading labels does not have to feel overwhelming. Start with knowing a few key names, like the ones above, and go from there. The more label-savvy you become, the easier it gets to find feel good snacks that work for you and your lifestyle. Read next: All About Soybean Oil: Unpacking the Benefits and Risks
Educational
blog graphic for fritos alternative article

Swaps for Fritos That Satisfy

We all know that feeling. It's mid-afternoon, your energy dips, and suddenly all you can think about is something salty, crunchy, and deeply satisfying. For a lot of us, that craving has historically meant reaching for classic corn chips like Fritos. And honestly? We get it. Fritos have that signature crunch and savory flavor that just hits. But if you've been curious about swapping them out for snacks made with real food ingredients, you're in good company. Whether you're rethinking what goes into your pantry, following a specific diet, or just ready to explore what's out there, the good news is this: you do not have to give up the crunch. You just need to know where to look. Here are seven satisfying Fritos alternatives worth keeping in your snack rotation. 7 Fritos alternatives worth trying 1. Jackson's kettle chips cooked in avocado oil If you're looking for a direct swap, start here. Jackson's kettle chips are made with non-GMO potatoes, kettle-cooked in avocado oil, and seasoned to bold, crave-worthy perfection. That combination delivers a satisfying golden crunch and savory flavor you'll want to reach for again and again. They're also a great gluten-free, top 9 allergen-free vessel for your favorite guacamole or dip. Bon Appétit calls them "the ultimate editor-approved treat," and Good Housekeeping has highlighted them for both flavor and nutrition. Customer Eric puts it simply: "Avocado oil is very healthy. Sweet potato chips are very healthy. We have a standing order for these every month. This is absolutely one of our favorite healthy snacks." Highlights: Kettle-cooked for a superior crunch; bold flavors including Sea Salt, Barbecue, Sea Salt & Vinegar, Dill Pickle, Spicy Jalapeño, and more Dietary specifics: Gluten-free, vegan, kosher, Non-GMO Project Verified, top 9 allergen-free Why: Real food ingredients + avocado oil + seasoning. Jackson's snacks are always cooked in avocado oil, making every bag a feel good snacking choice with no compromises. 2. Jackson's Super Veggie Straws® in avocado oil When you reach for a veggie straw, you should actually be getting real veggies. That's the whole idea behind Jackson's Super Veggie Straws®. These are made with a real veggie blend of yellow peas, brown rice, cassava, and sweet potato, then cooked in avocado oil for that impossibly light, perfectly salted crunch. They come in Sea Salt, Ranch, and Cheddar (dairy-free), so there's a flavor for every craving. One fan, Rainyroo, sums it up: "These veggie straws are absolutely addictive! I especially love the ranch flavor, and the cheddar flavor is equally delicious. I will continue to purchase these indefinitely. Thank you for making such a delicious and nutritious snack that I often make into meals." Highlights: Made with yellow peas, brown rice, cassava, and sweet potato; light and airy texture; three bold flavors Dietary specifics: Gluten-free, vegan, kosher, Non-GMO, top 9 allergen-free Why: Real veggie ingredients + avocado oil + seasoning. These aren't your ordinary veggie straws. They're SUPER. 3. Barnana organic plantain chips Looking for a sturdy, scoopable chip with a unique flavor profile? Plantain chips are a fantastic grain-free option. Made from thinly sliced green plantains, they offer a hearty crunch that holds up even to the thickest dips. Barnana makes a solid version. Their organic plantain chips are cooked in coconut oil and lightly seasoned with sea salt, resulting in a slightly sweet, savory, and satisfying chip that's also Paleo-friendly. Highlights: Made from organic green plantains; cooked in coconut oil; scoopable and dip-ready Dietary specifics: Paleo-friendly, grain-free, vegan (check label to confirm) Why: A grain-free crunch with a naturally sweet and savory flavor, great for anyone exploring beyond traditional corn chips. 4. LesserEvil Power Curls Sometimes you want a crunch that's a little lighter and airier than a chip. LesserEvil Power Curls have developed a devoted following for good reason. They're made from grain-free ingredients like cassava, sweet potato, and pumpkin, then tumbled in avocado oil or coconut oil and seasoned to perfection. The Himalayan Pink Salt flavor is a solid Fritos swap when you want something airy and satisfying. Highlights: Grain-free base; avocado oil or coconut oil options; light, airy texture Dietary specifics: Grain-free, gluten-free, paleo (check label for specific certifications) Why: A lighter, curl-shaped crunch made with real food ingredients that delivers big on flavor without feeling heavy. 5. Pork rinds (chicharrones) If you eat meat and love a salty, savory crunch, pork rinds are worth a serious look. When made well, they deliver an incredibly light and airy texture that rivals any chip. Look for quality brands like Uncle Ray's that use high-quality pork and fry the rinds in their own rendered fat. The result is a crunchy, satisfying snack that's naturally free of carbs and grains. Highlights: High in protein; naturally grain-free and carb-free; airy crunch Dietary specifics: Carnivore, keto-friendly, gluten-free (check label to confirm per brand) Why: A savory, crunchy Fritos swap with minimal ingredients for meat-eaters who want something satisfying and straightforward. 6. Baked cheese crisps (Whisps or Moon Cheese) For the cheese lovers in the room, this one's a game-changer. Snacks like Whisps and Moon Cheese are made from one primary ingredient: cheese. Baked into a crunchy, bite-sized crisp, they deliver rich, savory flavor that's both satisfying and remarkably simple. They work beautifully on their own or as part of a snack plate. Highlights: Short ingredient list; rich, bold cheesy flavor; crunchy and satisfying Dietary specifics: Gluten-free, grain-free, keto-friendly (check label per flavor and brand) Why: A savory, protein-rich crunch that dairy lovers will appreciate as a flavorful break from corn-based snacks. 7. DIY baked polenta crisps Want full control over what goes into your snack? Making your own crisps is the ultimate move. For a texture that comes surprisingly close to a corn chip, try baked polenta slices. Start with a tube of pre-cooked polenta and slice it as thinly as you can. Toss the slices with a bit of melted avocado oil, ghee, or tallow, then sprinkle generously with sea salt. Arrange in a single layer and bake until the edges turn golden and crisp, flipping halfway through. You can also check out our guide to avocado oil vs. tallow if you want to explore which fat works best for your cooking style. Highlights: Totally customizable; corn-based crunch you control from start to finish Dietary specifics: Gluten-free when made with certified GF polenta; vegan if using avocado oil (check your polenta label) Why: Perfect for anyone who loves a hands-on approach and wants a homemade corn chip experience with ingredients they choose themselves. Always check your labels Before you stock up, a friendly reminder: always read the label on any packaged snack to confirm it meets your dietary needs. Formulations can change, and just because one product from a brand uses a particular ingredient or oil doesn't mean every product in their line does the same. At Jackson's, we keep it consistent. Every single snack we make is always cooked in avocado oil, always vegan, and always free from the top 9 allergens. That's our commitment, bag after bag. If you want to dig deeper into what goes into your snacks, our guide to identifying and understanding oils in everyday foods is a great place to start. Feel good snacking starts here Upgrading your snack game doesn't mean giving up the crunchy, salty satisfaction you love. It just means finding snacks made with real food ingredients that you can feel good about reaching for, day after day. From grain-free curls to baked cheese crisps to homemade polenta chips, there's a Fritos alternative on this list for every craving and every lifestyle. And when you want something you can always count on, Jackson's has you covered with kettle chips and Super Veggie Straws® made with real ingredients and cooked in avocado oil, every single time. Ready to find your new favorite? Explore the full Jackson's snack lineup and discover just how satisfying feel good snacking can be. Read next: Why avocado oil kettle chips are taking over