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Avocado Oil
Spoon and bowl of cold-pressed coconut oil on a wooden table

What is Cold Pressed Oil?

If you've ever stood in the oil aisle squinting at labels like "cold-pressed," "expeller-pressed," and "extra virgin," you're not the only one. These terms get thrown around a lot, but most of us never learned what they actually mean. Today we're breaking down cold-pressed oil: what it is, how it's made, and why the process behind your bottle of oil matters more than you might think. What Is Cold-Pressed Oil? Cold-pressed oil is exactly what it sounds like: oil that's extracted from a fruit, vegetable, or seed using pressure alone, without added heat. The ingredient is ground into a paste, then pressed with a mechanical press or stone to separate the oil from the solid material. According to Penn State University, oil must stay below 120°F during processing to be considered cold-pressed. In Europe, the bar is even higher. Regulators there cap the temperature at around 80°F (27°C), according to EU standards. Because no heat or chemicals are involved, cold-pressed oils are often described as retaining more of their natural flavor compared to oils that go through heavier processing. That's a big part of why chefs and home cooks alike tend to reach for them when flavor is the goal. Cold-Pressed vs. Expeller-Pressed: What's the Difference? You'll often see "expeller-pressed" on labels too, and it's easy to assume it means the same thing. It doesn't, quite. Cold-pressed: Oil is extracted using only pressure, kept below a strict temperature threshold. Expeller-pressed: Oil is extracted using a mechanical press, but the friction from the machine can generate mild heat, sometimes pushing temperatures higher than the cold-pressed threshold. Neither method uses chemical solvents, which puts both ahead of highly refined oils that rely on heat and chemical extraction to squeeze out every last drop. If you're comparing bottles at the store, reading the label carefully and sticking with brands that are transparent about their process is a good habit to build. A Quick Look at the History Cold-pressing isn't a new trend. This method dates back roughly 5,000 years to the Indus Valley Civilization, where archaeologists found charred remnants of ancient oil-pressing equipment alongside sesame seeds at the ruins of Harappa. Much of the world's early cold-pressing knowledge traces back to India, where devices called "Ghani" (a mortar-and-pestle style tool made of wood or stone) were used to crush seeds and extract some of the earliest known oils. How Is Cold-Pressed Oil Made? Many different ingredients can become cold-pressed oil, including olives, avocados, flaxseed, sunflower seeds, pumpkin seeds, and peanuts. The basic process looks like this: The fruit, seed, or nut is ground into a paste. The paste is slowly stirred so the oil begins to separate from the solids. Pressure is applied (by stone or machine) to release the oil. Manufacturers monitor temperature closely to keep it within the cold-pressed range. What's Actually Inside Cold-Pressed Oil? Different cold-pressed oils bring different nutrients to the table depending on the source ingredient. Many contain unsaturated fats along with fat-soluble vitamins like vitamin E, according to the American Heart Association. Vitamin E specifically is one of the nutrients highlighted by the Harvard T.H. Chan School of Public Health as part of a whole-food, minimally processed way of eating. Keep in mind that nutrient content varies widely by the source ingredient, so an olive-based cold-pressed oil and a sunflower-based cold-pressed oil won't have identical profiles. Easy Ways to Use Cold-Pressed Oil in the Kitchen Since cold-pressed oils are prized for flavor, most people treat them as a finishing touch rather than an everyday high-heat cooking oil. Here are a few simple ways to put that flavor to work. Salad Dressings Drizzle a cold-pressed oil, like extra virgin olive oil or cold-pressed avocado oil, over greens. Whisk it with balsamic vinegar, lemon juice, or fresh herbs for a dressing that actually tastes like something. Dipping Oil for Bread Combine cold-pressed olive oil with minced garlic, a splash of balsamic, and a sprinkle of dried herbs for a simple dip that beats butter any day. Marinades Cold-pressed oils work well in marinades for vegetables, fish, or meat before grilling. Mix in citrus, garlic, or fresh herbs for extra depth. Finishing Roasted or Steamed Vegetables A light drizzle over warm vegetables right before serving adds richness and rounds out the flavor. Homemade Sauces Blend cold-pressed oil into pesto, vinaigrettes, or tomato-based sauces for a fresher, more vibrant finish. A tip worth remembering: because these oils are prized for their flavor rather than high-heat performance, many people reserve them for low to medium temperature dishes or as a finishing oil, rather than for frying. Bringing It All Together So, what is cold-pressed oil? At its core, it's oil made the old-fashioned way: pressure, patience, and no shortcuts with heat or chemicals. Understanding the difference between cold-pressed, expeller-pressed, and heavily refined oils gives you one more tool for reading labels with confidence and choosing ingredients that fit how you like to cook and eat. The more you learn about what's actually going into your food, the more empowered you'll feel every time you're in the kitchen or the grocery aisle. That's a genuinely good feeling, and it's one worth chasing. If you enjoyed learning about cold-pressed oil, you might also like our guide on Avocado Oil vs. Olive Oil: Which Is for You? or our deep dive into how avocado oil is made. Read next: Avocado Oil vs. Olive Oil: Which Is for You?
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Pickle Palate. Discover the diverse world of pickle foods.

Pickle Palate: Diving into the Diverse Flavors of Pickled Foods

In a world driven by ever-evolving culinary trends, there's a timeless practice that has bridged cultures, traversed time, and tantalized taste buds for centuries - the art of pickling. From the tangy bite of a perfectly pickled cucumber to the robust complexity of pickled kimchi, the world of pickled foods is a vibrant tapestry of flavors, techniques, and traditions. Beyond the jars lining grocery store shelves, pickling has deep historical roots, serving not only as a means of preserving seasonal harvests but also as a window into the heart of culinary heritage. Join us as we embark on a journey into the intriguing world of pickled foods, where age-old preservation methods meet contemporary gastronomy, and the transformative power of fermentation brings a symphony of tastes that resonate across cultures. What flavor characterizes pickled foods? The hallmark flavor that characterizes pickled foods is a distinctive combination of tanginess and complexity. This unique taste arises from the interplay of acidity and the intricate blend of spices and seasonings used in the pickling process. The tanginess, resulting from the acids in the pickling liquid, imparts a refreshing and lively quality that awakens the palate. Additionally, the infusion of various spices, herbs, and aromatics during the pickling process contributes layers of flavor that range from subtly aromatic to boldly intense. Whether it's the bright, crisp bite of pickled cucumbers or the robust, piquant profile of pickled kimchi, this signature flavor profile encapsulates the artful balance between preservation and culinary creativity that defines pickled foods. 12 Pickled Foods Get ready to explore a variety of delicious pickled foods, each packed with unique flavors and stories: Sauerkraut Originating from Germany, sauerkraut is made by fermenting shredded cabbage with salt. The fermentation process gives it a tangy flavor and tender texture, making it a classic accompaniment to sausages and hearty dishes. Kimchi A staple in Korean cuisine, kimchi is a spicy and pungent dish made from fermented vegetables, often napa cabbage and Korean radishes. It's seasoned with a blend of chili peppers, garlic, ginger, and other spices, offering a complex and intense flavor profile. Pickled Eggs Hard-boiled eggs are soaked whole in a brine solution infused with vinegar, spices, and sometimes beet juice, resulting in tangy and slightly spicy eggs. They are often enjoyed as bar snacks or included in salads. Pickled Watermelon Rind An intriguing Southern delicacy, the rind of watermelon is pickled in a sweet and spiced brine. The result is a unique combination of sweet and tangy flavors, commonly served as a condiment or side dish. Jackson's Dill Pickle Kettle Chips made with Avocado Oil For a limited time, try Jackson's Dill Pickle Kettle Chips in Avocado Oil. Pickle flavoring has made its way onto Jackson's chips for a tangy twist. Capture the epic flavor of the beloved pickled flavor in a crunchy avocado oil kettle chip! These crunchy chips are seasoned with a bold and tangy dill pickle flavor, including ingredients like white distilled vinegar, dillweed, garlic powder, and onion powder. The distinct sour and savory profile of the dill pickle seasoning on a hearty kettle chip offers a unique and satisfying way to enjoy the classic pickle taste. Pickled Limes Pickled limes are a tart and tangy treat popular in several cuisines. They are preserved in a mixture of salt, sugar, and spices, offering a zesty and puckering burst of flavor. Pickled Corn Corn kernels are pickled in a vinegar-based brine, creating a crunchy and tangy snack. This lesser-known pickled delight is perfect for adding a unique twist to salads, salsas, or relishes. Pickled Asparagus Asparagus spears are brined in a solution of vinegar, water, and spices. The result is a crisp and flavorful vegetable that can be enjoyed on its own, added to charcuterie boards, or used to garnish cocktails. Pickled Ginger (Gari) A staple in Japanese cuisine, pickled ginger is best served alongside sushi. Its delicate sweetness and refreshing tang serve to cleanse the palate between different sushi rolls. Pickled Onions Red onions are thinly sliced and marinated in a mixture of vinegar, water, and sugar. The result is a vibrant and tangy condiment that adds a burst of flavor to salads, tacos, and sandwiches. Pickled Beets Beets are pickled in a mixture of vinegar and sugar, resulting in a strikingly vibrant and slightly sweet side dish. They can be served on their own, mixed into salads, or used as a garnish for various dishes. Pickled Mango Common in Indian and Southeast Asian cuisines, pickled mango is a delightful combination of sweet and tangy flavors. Raw mango slices are marinated in a mixture of spices and vinegar, resulting in a unique and tantalizing treat. These additional pickled foods further illustrate the global diversity and creativity in pickling methods, showcasing how various ingredients can be transformed into mouthwatering delicacies through the preservation process. Pickled Foods and Gut Health Intriguingly, pickled foods offer more than sensory appeal. They are a valuable source of probiotics that can significantly impact gut health. These beneficial microorganisms are central to sustaining a balanced gut microbiome, a linchpin for digestion, immunity, and mental wellness. As the scientific exploration of the interplay between diet and well-being deepens, the spotlight on pickled foods as potent probiotic providers shines brighter. The pivotal link between pickled foods and gut health rests on the ancient technique of fermentation. This transformative process involves the activity of beneficial bacteria and yeasts, culminating in the production of probiotics. Vegetables like cabbage, cucumbers, and radishes, when pickled, become reservoirs of these live cultures. Probiotics, known as "good bacteria," establish residence in the digestive system, fostering an environment that bolsters digestion and nutrient absorption. The inclusion of pickled foods in one's diet not only celebrates culinary diversity but also introduces a spectrum of microorganisms that can potentially elevate internal well-being. The Takeaway Pickled foods are more than just flavors; they embody traditions and innovation. From tangy pickled cucumbers to bold kimchi, they connect us to cultures worldwide. Beyond taste, they offer probiotic benefits, bridging past and present. Each pickled food encapsulates culinary legacies that transcend recipes, forming a global tapestry of taste. As you enjoy these tangy bites, remember that pickled foods unite time, place, and an ever-evolving palate. And for an exceptional snack to further your pickled journey, consider trying our new limited drop Jackson's Dill Pickle Kettle Chips.
Educational
Jackson's Sea Salt Sweet Potato Chips

Gas Station and Convenience Store Snack Round-up

We've all been there. You're halfway through a road trip, running between meetings, or just need a quick bite on the go, and the only option in sight is a gas station or convenience store. The usual spread doesn't exactly inspire confidence: candy bars, puffy cheese curls, bags of mystery chips. It's easy to feel like your only move is to just grab something and move on. But here's the thing: convenience store snacking has quietly gotten a lot more interesting. More and more stores are stocking snacks made with real food ingredients, and if you know what to look for, you can walk out of a pit stop feeling pretty good about what's in your bag. We put together this roundup to help you shop smarter at the gas station, whether you're fueling a long drive, keeping things going between school pickups, or just craving something satisfying that you can feel good about. Let's dig in. Feel good gas station and convenience store snacks worth grabbing Jackson's Sweet Potato Chips If you've spotted a small bag of Jackson's Sweet Potato Chips at a gas station or convenience store lately, grab it. These kettle-cooked chips are made with real sweet potatoes and avocado oil, and they come in bold flavors like Carolina BBQ, Farmhouse Ranch, and Spicy Jalapeño. Crispy, satisfying, and craveable every single time. Bon Appétit called them "the ultimate editor-approved treat," and Good Housekeeping has highlighted them for their flavor and nutrition. One happy customer, Eric, put 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: Real sweet potatoes, kettle-cooked in avocado oil, bold seasoning, satisfying crunch Dietary specifics: Gluten-free, vegan, kosher, non-GMO, top 9 allergen-free, keto-friendly, Paleo Flex Certified (Sea Salt), grain-free Why we picked it: Jackson's is always cooked in avocado oil, always vegan, and always free from the top 9 allergens. Real food ingredients + avocado oil + seasoning. This is the one to look for first. Jerky Beef, turkey, or plant-based jerky options have become a true gas station staple. They're high in protein, portable, and don't require refrigeration. Look for varieties with shorter ingredient lists and keep an eye on sodium levels if that's something you're mindful of. Brands like Epic, Chomps, and Country Archer are worth scanning for when you spot them. Highlights: Protein-forward, satisfying, no utensils needed Dietary specifics: Varies by brand; many options are gluten-free and dairy-free Why we picked it: When you need something filling on the road, jerky delivers without a lot of fuss. Just check the label. Nuts and seeds Single-serve packs of almonds, cashews, walnuts, or mixed nuts are practically everywhere now. They're easy to toss in a bag and genuinely satisfying. A small handful goes a long way. Keep an eye on flavored varieties, as some can be high in added sugar or sodium. Plain or lightly salted is usually the move. Highlights: Portable, filling, comes in many varieties Dietary specifics: Most are naturally gluten-free and vegan; check labels for allergen info Why we picked it: Real food, minimal processing. Hard to go wrong with a good handful of nuts mid-drive. Dark chocolate Yes, you can actually find quality dark chocolate at a gas station. Look for bars with at least 70% cocoa content for that deep, rich flavor you actually want. A square or two does the job for a sweet craving without going overboard. Lindt, Endangered Species, and Hu are some brands worth looking for if they're stocked. Highlights: Rich, satisfying, genuinely craveable in small amounts Dietary specifics: Often vegan and gluten-free at higher cocoa percentages; check each brand Why we picked it: Sometimes you want something sweet. A good dark chocolate bar is a real snack, not just a candy bar. Hummus packs More convenience stores are stocking pre-portioned hummus snack packs, sometimes paired with pretzels, crackers, or veggies. They're filling, flavorful, and give you something to dip. If you're mindful about what your crackers are made with, keep an eye on the companion snack in the pack, since some include crackers made with seed oils. Highlights: Plant-based protein and fiber, satisfying, great with dippers Dietary specifics: Often vegan and gluten-free; check individual brands Why we picked it: A solid savory option when you want something with a little more substance. Fresh fruit It sounds simple, but more gas stations genuinely carry fresh fruit these days: bananas, apples, and sometimes orange slices or pre-cut fruit cups. If you see them, grab one. Nothing beats real food when you're on the road and want something light and refreshing. Highlights: Real food, no label reading required, naturally sweet Dietary specifics: Vegan, gluten-free, allergen-friendly Why we picked it: Sometimes the most obvious pick is the best one. String cheese String cheese is a convenience store classic for good reason. It's protein-rich, requires zero prep, and is satisfying enough to hold you over between meals. Look for whole milk or part-skim options. If you're dairy-free, skip this one and head back to the jerky or nut aisle. Highlights: High in protein, filling, no refrigeration needed until opened Dietary specifics: Gluten-free, vegetarian; not vegan or dairy-free Why we picked it: Quick, satisfying, and a reliable protein snack on the go. Hard-boiled eggs Pre-packaged hard-boiled eggs have started showing up in more gas stations and convenience stores, and they're one of the most genuinely filling grab-and-go snack options out there. Simple ingredients, real food, portable. A two-pack goes a long way. Highlights: Real food, filling, minimal ingredients Dietary specifics: Gluten-free, dairy-free; not vegan Why we picked it: When you want something real and satisfying without any label gymnastics. Seaweed snacks Crispy, light, and surprisingly addictive, seaweed snacks are a great find at a convenience store. They come in flavors like sea salt, wasabi, and teriyaki, and they're typically gluten-free. Brands like gimMe Organics are the ones to look for. These are great when you want something salty and crunchy without a heavy bag of chips. Highlights: Light, crispy, salty, unique texture Dietary specifics: Typically gluten-free and vegan; check individual brands Why we picked it: A fun, light alternative for the crunchy snack craving. Roasted chickpeas Roasted chickpeas have earned their place on convenience store shelves. They're crunchy, come in bold flavors like spicy, barbecue, and garlic, and deliver plant-based protein and fiber in a snack-sized bag. Look for options with shorter ingredient lists. Biena is a brand worth looking out for. Highlights: Crunchy, bold flavor, plant-based protein Dietary specifics: Often gluten-free and vegan; check labels for individual products Why we picked it: A satisfying chip alternative that brings real texture and flavor to the table. Trail mix Trail mix done right is a pretty great snack. Look for mixes that lean on nuts and dried fruit rather than candy-coated pieces. A touch of dark chocolate is a bonus. KIND and similar brands often show up in gas station snack aisles and are worth a look. Highlights: A mix of flavors and textures, portable, filling Dietary specifics: Varies; many are gluten-free and vegan Why we picked it: A classic on-the-road snack that delivers when you're craving variety. Tips for smarter snacking at the gas station Read the labels It only takes a few seconds to flip a bag over. Check the ingredient list and look for snacks made with real food ingredients you recognize. Shorter ingredient lists are often a good sign. And if you're curious about the oils used, learning to identify different oils on ingredient labels can make the whole process a lot easier. Prioritize real food ingredients Look for snacks that lead with recognizable ingredients: real veggies, real potatoes, real nuts, real fruit. Real food ingredients + avocado oil + seasoning is a frame we love. It keeps snacking simple and satisfying. Balance crunchy with something filling Chips are great, but if you're on a long drive, pairing something crunchy with a protein-forward option like jerky, eggs, or nuts can keep you going longer without reaching for another snack ten minutes later. Watch your beverages too It's easy to focus on solid snacks and grab a sugary soda without thinking. Water, sparkling water, or unsweetened iced tea are solid go-tos when you want something to sip that won't undo your good snack choices. Always check your labels! This is worth saying out loud: always check the label on any packaged snack before you buy, even brands you know and love. Formulations change, and for other brands, just because one product has avocado oil or another benefit doesn't mean all products of that brand are the same. With Jackson's, you never have to wonder. Every single Jackson's snack is always cooked with avocado oil, vegan, and top 9 allergen-free. That's our commitment to being a trustworthy solution you can feel good about, every bag, every time. Customer Kathy S. said it well: "These are the best tasting, and are the only sweet potato chips I've found that I can actually have! Using avocado oil and all clean ingredients is a game changer for me!" For everything else on this list, flip the bag and confirm it works for you. That extra five seconds is always worth it. The bottom line on feel good convenience store snacks Gas stations and convenience stores are no longer just the land of questionable chip choices and mystery hot dogs. Real food snacks are showing up in more pit stops across the country, and that's genuinely exciting. You don't have to white-knuckle past the snack aisle anymore. When you spot Jackson's on the shelf, that's your cue. Real sweet potatoes or real potatoes, cooked in avocado oil, seasoned boldly and made to satisfy. Vegan. Gluten-free. Allergen-free. Every bag, every time. Whether you're fueling a road trip, keeping up with a packed week, or just need something crunchy and craveable, Jackson's has you covered. Not sure where to find them near you? Use our store locator to find Jackson's at a retailer near you, or shop online and keep a stash on hand for whenever the road (or the snack aisle) calls.
Avocado Oil
Graphic illustrating the good fat ratio and balancing omega 3 and omega 6 fatty acids

The Good Fat Ratio: Why Omega-3 and Omega-6 Balance is Your Secret Wellness Weapon

Discover why your omega-3 to omega-6 ratio matters, how seed oils can quietly fuel inflammation, and how avocado oil snacks can help you rebalance without giving up crunch.
Educational
Kid chef learning how to make homemade sweet potato chips in the kitchen

How To Make Sweet Potato Chips [Recipe]

Ever stared at a bag of chips and thought, "I bet I could make these myself"? We get it. There's something deeply satisfying about turning a few raw sweet potatoes into a crispy, golden snack with your own two hands. It's one of our most frequently asked questions, so today we're sharing the recipe we've spent countless hours perfecting, first in our home kitchen, then in a commercial kitchen, and now in our manufacturing facility. The good news? The core process stays the same no matter where you're cooking. What you'll need Here's a quick list of supplies to get you started: Sweet potatoes Avocado oil or coconut oil for frying Himalayan sea salt A mandoline for slicing A metal spatula, preferably a spider spatula A wide, shallow pan or pot Choosing your supplies Finding the right pan The pan you choose might be the most important decision you make. We started with a Dutch oven, which worked fine but limited us to small batches. If you have one, a Dutch oven is a great place to start. As we scaled up, we worked with a local metal fabricator to build wide, shallow pans (think 12+ inches across and about 6 inches deep). The wider and shallower your pan, the more evenly your chips will cook. Picking your sweet potatoes Grocery store sweet potatoes work well for this recipe. Fresher potatoes tend to fry up a little better, and most grocery stores carry potatoes that were harvested fairly recently. If you want to go deeper on varieties and what makes each one unique, check out our guide to the types of sweet potatoes. Mastering the slice A mandoline gives you control over thickness, and thinner slices generally fry faster and more evenly. Try to keep every slice a consistent thickness from edge to edge. If you let your slices sit out for a few minutes after cutting (no more than five), they'll fry up a bit quicker once they hit the oil. Prepping your potatoes Wash, peel, and slice your sweet potatoes as thin as you can while keeping the thickness uniform. Peeling ahead of time isn't required, but it does make the mandoline step a little smoother. Bring your oil up to temperature, ideally somewhere between 315 and 330 degrees Fahrenheit. An infrared thermometer makes this a lot easier to track. Make sure you have at least 3 inches of oil in your pan before you start. How to fry your sweet potato chips Frying usually takes about 6 to 8 minutes per batch. A good ratio is roughly 3 cups of oil for every two medium sweet potatoes (about the size of an adult fist), so 6 cups of oil should comfortably handle 4 medium potatoes. When in doubt, add more oil rather than more slices. Smaller batches with plenty of oil almost always cook better. Once your oil hits temperature, add the slices one at a time, spreading them out so they don't clump together and cook unevenly. The oil temperature will drop once the slices go in, then slowly climb back up as the water in the potatoes cooks off. Use your spatula to gently stir the slices so they don't stick to one another. You'll know they're close to done when the bubbling slows way down. This usually happens within 6 to 8 minutes, though it depends on your batch size. At this point, the chips should look bright orange with just a hint of brown. Finishing the batch Pull your chips when they look slightly underdone. They'll continue to firm up after they come out of the oil, so soft and pliable is exactly what you want at this stage. Give them 2 to 3 minutes to start stiffening, and within about 5 minutes they should reach that satisfying, crisp texture. If they're still soft after 5 minutes, let that batch cook a little longer and adjust your timing for the next one. A metal colander works well for draining oil before transferring your chips to a paper-towel-lined bowl. We like to season right away, while the chips are still hot, so the salt sticks. Time to enjoy All that slicing, frying, and patience pays off the moment you take that first crunchy bite. In our house, the cook always gets a chip for every chip they hand out, and honestly, that's a rule worth adopting. Making chips from scratch is a genuinely fun kitchen project, but we also know life gets busy. As one of our customers, Kathy S., put it: "These are the best tasting, and are the only sweet potato chips I've found that I can actually have! Using avocado oil and all clean ingredients is a game changer for me!" And registered dietitian Lauren Manaker has recommended Jackson's sweet potato chips for their short ingredient list and kettle-cooked crunch, as featured in EatingWell. If you want to compare your homemade batch to a snack we've spent years perfecting, our Sea Salt Sweet Potato Chips are made with real sweet potatoes, kettle-cooked in avocado oil, and finished with just the right touch of sea salt. For more on what makes this snack tick, take a look at our sweet potato chips breakdown. The takeaway Whether you're slicing your own sweet potatoes or reaching for a bag from the pantry, snacking should feel like something you enjoy, not something you overthink. Making your own sweet potato chips is a hands-on way to connect with your food and impress everyone at the table. And on the days you'd rather skip the mandoline, we'll be here with a bag ready to go. Shop Jackson's Sweet Potato Chips or find a store near you and grab a bag today.
Company
Jackson's is Now at Jewel-Osco!

Jackson's is Now at Jewel-Osco!

Jackson’s seed‑oil‑free snacks — Sweet Potato Chips, Kettle Chips and Super Veggie Straws cooked in avocado oil — are now at Jewel‑Osco across IL, IN and IA!
Educational
The Complete guide to seed oils blog graphic with oil bottles

The Complete Guide to Seed Oils

If you have spent any time scrolling nutrition content lately, you have probably seen the term "seed oils" pop up again and again. Maybe you have wondered what they actually are, why everyone seems to have an opinion about them, or whether you should be paying closer attention to the ingredient labels in your pantry. We get it. Nutrition conversations move fast, and it is easy to feel like you missed the memo. So let's slow down together and walk through the complete guide to seed oils, one clear and friendly step at a time. What are seed oils Seed oils are exactly what they sound like: oils extracted from the seeds of plants rather than from fruits like olives or avocados. They are typically made through pressing or solvent extraction, and they show up everywhere, from home cooking to packaged snacks and restaurant fryers. Because they tend to be affordable and have a neutral flavor, seed oils became kitchen staples over the last several decades. Common types of seed oils Sunflower oil, known for its mild flavor and high smoke point Canola oil, made from rapeseed and widely used in baking and frying Soybean oil, common in packaged and processed foods Corn oil, pressed from corn kernels and used for high-heat cooking Grapeseed oil, pressed from grape seeds with a light, neutral taste Other seed oils include safflower, cottonseed, and rice bran oil How much fat is actually in seed oils Seed oils are, unsurprisingly, mostly fat. Most of them lean heavily toward polyunsaturated fat, though the exact makeup varies by type. Corn and soybean oil both contain a mix of polyunsaturated and monounsaturated fats, while sunflower oil skews heavily polyunsaturated. Understanding the fat profile of an oil is a helpful first step before deciding how and when to use it in your kitchen. Why has seed oil consumption grown so much Over the past several decades, seed oil consumption has increased significantly, largely because these oils are inexpensive, shelf-stable, and neutral tasting. That combination made them a natural fit for both home cooking and large-scale food manufacturing, especially as processed foods became a bigger part of the average diet. This shift has also sparked more conversation about the role these oils play in our overall fat intake. The omega-6 and omega-3 balance One of the biggest talking points around seed oils is their omega-6 fatty acid content. Omega-6 fats are essential, meaning our bodies need them, but many researchers point out that the modern diet often contains far more omega-6 than omega-3. This imbalance is a common thread in nutrition conversations, and some research suggests that when omega-6 intake significantly outweighs omega-3 intake, it may be associated with inflammation in the body. It is worth noting that this is about overall dietary balance rather than any single oil being automatically problematic. Do seed oils oxidize during cooking Another frequently discussed topic is oxidation, which happens when oils are exposed to heat, light, or oxygen over time. Oils that are higher in polyunsaturated fat, a category that includes many seed oils, are generally more prone to oxidation during high-heat cooking. That is why proper storage, cooler temperatures, and mindful use before an oil's shelf life ends can help preserve flavor and quality. Seed oils and specialized diets If you have looked into diets like the Autoimmune Protocol (AIP), you may have noticed that many seed oils are excluded. That is largely tied to the omega-6 to omega-3 conversation mentioned above, along with a broader focus on whole, minimally processed foods. Some research also points to monounsaturated fats, the kind found in oils like avocado oil, as potentially supportive of gut lining integrity, which is part of why some diet frameworks favor those fats. As always, if you are considering a specialized eating pattern, it is worth chatting with a healthcare professional about what makes sense for you. Oils people often reach for instead If you are curious about swapping things up in your own kitchen, there are a few oils worth knowing about: Avocado oil, which has a mild flavor, a high smoke point, and a fat profile leaning toward monounsaturated fat Extra virgin olive oil, a Mediterranean diet staple known for its flavor and monounsaturated fat content Coconut oil, valued for its unique saturated fat composition and use in certain cooking styles Want to go deeper on any of these? Check out our avocado oil versus olive oil breakdown or our guide to polyunsaturated fats for more context on how different oils compare. The takeaway on seed oils Seed oils are complicated, and the research on them continues to evolve. What we do know is that balance matters: the ratio of omega-6 to omega-3 in your overall diet, how oils are stored and heated, and how much of your diet comes from processed foods all play a role. Rather than thinking of any single oil as simply good or bad, it helps to think about your whole pattern of eating and cooking. Feeling more confident about label reading and oil choices is a genuinely exciting place to be. The more you understand what is behind the ingredients in your kitchen, the more empowered you feel every time you cook, snack, or shop. That is a feel good outcome worth celebrating. Read next: Your Guide to Identifying and Avoiding Seed Oils in Everyday Foods
Avocado Oil
Blog graphic with text "Exploring examples of non seed oils" with coconut oil, avocado oil, and other oils

Exploring Examples of Non Seed Oils

You've probably heard the buzz around seed oils lately. People are reading labels more closely, asking more questions about what's in their food, and exploring alternatives. If you're curious about non seed oils and want a clear, useful guide to what's out there, you're in the right place. Let's walk through the most popular examples of non seed oils, what makes each one interesting, and how to use them in your kitchen. What counts as a non seed oil? Seed oils are extracted from the seeds of plants. Think canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran oils. Non seed oils, on the other hand, come from the fruit, flesh, or animal-derived sources rather than seeds. That distinction shapes everything from how they're processed to how they perform in the kitchen. If you want a deeper dive into how to identify seed oils in everyday foods, we've got a full guide on that too. Non seed oil examples worth knowing 1. Avocado oil: the versatile go-to Avocado oil is pressed from the flesh of the avocado fruit, not the seed. That alone makes it a standout. It has a high smoke point, which means it holds up well during high-heat cooking without breaking down the way high-PUFA oils can at elevated temperatures. Its neutral, lightly buttery flavor makes it a workhorse in the kitchen. Best for: High-heat cooking, frying, roasting, and baking Flavor profile: Mild and neutral, lets other flavors shine Fun fact: Avocado oil is rich in vitamin E and oleic acid 2. Olive oil: the Mediterranean classic Extra virgin olive oil is one of the most recognized non seed oils in the world. Pressed from whole olives, it brings a distinctive flavor and is a staple of Mediterranean-style cooking. It's best enjoyed at lower to medium heat or drizzled raw over finished dishes. Best for: Salad dressings, low-heat sautéing, dipping, and finishing Flavor profile: Fruity, grassy, sometimes peppery Pro tip: Look for extra virgin for the most flavor and character Curious how these two stack up? Check out our breakdown of avocado oil vs. olive oil for a full comparison. 3. Coconut oil: the tropical option Coconut oil is derived from the meat of the coconut, making it a fruit-based oil. It's solid at room temperature and brings a subtle tropical flavor to whatever you're making. It's a popular pick for baking and medium-heat cooking. Best for: Baking, medium-heat cooking, and adding tropical flavor Flavor profile: Light coconut flavor (refined versions are more neutral) Heads up: It's high in saturated fat, so most people use it in moderation Want to know more about using coconut oil as a vegetable oil substitute? We've covered it. 4. Ghee: the clarified classic Ghee is butter that has been slowly cooked to remove the water and milk solids. What's left is a golden, shelf-stable cooking fat with a rich, nutty flavor and a high smoke point. It's a foundational ingredient in Indian cooking with thousands of years of culinary history behind it. Best for: High-heat cooking, sautéing, and adding rich depth to savory dishes Flavor profile: Rich, nutty, and buttery Good to know: Ghee is lactose-free, making it accessible for many people who avoid dairy 5. Butter: the comeback fat Butter never really went away, but it's back in a big way as people reconsider the fats in their kitchens. Made from cream, butter brings unmatched flavor to baked goods and savory cooking alike. It contains fat-soluble vitamins like A, E, and K2. Best for: Baking, sautéing, and finishing sauces Flavor profile: Rich, creamy, and deeply savory Note: Grass-fed butter is widely appreciated for its flavor and fat profile 6. Zero Acre oil: the new arrival Zero Acre oil is a relatively new cooking oil made through fermentation rather than farming. It's designed to be a versatile, all-purpose oil with a neutral flavor and high smoke point. Best for: All-purpose cooking and frying Flavor profile: Neutral and clean-tasting Fun fact: It's produced through fermentation, not traditional crop cultivation 7. Animal-based fats: old-school options making a comeback Lard, tallow, and duck fat are animal-derived cooking fats that have been used in kitchens for centuries. They fell out of favor during the vegetable oil boom but are finding their way back into modern cooking. Examples: Lard (pork fat), beef tallow, duck fat Best for: High-heat cooking, roasting, and adding rich flavor to savory dishes Good to know: These fats are stable at high temperatures Want to explore how animal fats compare to plant-based oils? Read our post on avocado oil vs. beef tallow. What about peanut oil? Here's a fun detail: peanut oil is technically not a seed oil. Peanuts are legumes, not seeds, so peanut oil falls into its own category. That said, it's often highly refined and heavily processed, so it may not be the first choice for those looking to keep things simple. Choosing your oil by cooking method Not all oils are created equal when it comes to heat. Here's a quick reference for matching your oil to your cooking method: By cooking temperature High-heat cooking (frying, searing, roasting): Avocado oil, ghee, animal fats Medium-heat cooking (sautéing, baking): Coconut oil, butter, Zero Acre oil Low or no heat (dressings, drizzling, dipping): Olive oil Best non seed oils for frying If you love crispy, golden results, these are your best bets for frying: Avocado oil: High smoke point and neutral flavor Ghee: Rich flavor and excellent heat stability Animal fats (lard, tallow): Traditional and stable at high temperatures Coconut oil: Adds a subtle tropical note to fried foods One important note: when frying with any oil, keep an eye on the temperature. Oils high in polyunsaturated fats are more prone to oxidation at high heat, which is one reason many people prefer oils with a more stable fat profile for frying. By flavor preference Neutral flavor: Avocado oil, Zero Acre oil, refined coconut oil Distinctive flavor: Olive oil, unrefined coconut oil, animal fats, butter, ghee A word on omega-6 and fat balance One reason people explore non seed oil alternatives is the conversation around omega-6 fatty acids. Many seed oils are high in omega-6 fats. Research suggests that when omega-6 intake is high relative to omega-3, it may contribute to inflammation. Most of the non seed oils covered here have a different fat composition, which is part of what draws people to them. Wrapping up: exploring non seed oils The world of non seed oils is genuinely exciting once you start exploring it. From the high-heat versatility of avocado oil to the ancient richness of ghee and tallow, there's a whole pantry of options worth getting to know. Matching the right oil to the right cooking method makes a real difference in both flavor and results. Whether you're searing a steak, baking a batch of muffins, or putting together a fresh salad dressing, there's a non seed oil that fits the moment. Small shifts in your kitchen can open up a lot of new culinary territory. Read next: Avocado Oil vs. Olive Oil: Which is for You?
Avocado Oil
Graphic for Book Club Snacks Without Seed Oils blog post

Book Club Snacks Without Seed Oils

Book club snacks without seed oils - choose avocado and coconut oil treats: Jackson's veggie straws & sweet potato chips, protein bites, and easy DIYs for cleaner indulgence.
Educational
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The Ultimate Guide to Grain-Free Snacking: Feel Good, Snack Better

Discover grain-free snacking made joyful—clean ingredient swaps, label tips, plus crunchy, sweet and protein-packed picks cooked in avocado oil for better energy and less inflammat
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Your Ultimate Guide to Seed Oil-Free Study Snacks

Upgrade late-night study fuel with seed oil–free snacks: avocado-oil chips, veggie straws, pickles, protein-packed Moon Cheese, low-sugar gummies and DIY bites to boost focus
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Sliced sweet potatoes on a cutting board, a root vegetable often discussed in conversations about diabetes-friendly eating

Sweet Potatoes: A Diabetes-Friendly Food?

If you or someone you love is managing diabetes, you know the mental math that comes with every meal. Is this going to spike my blood sugar? Is this worth it? Sweet potatoes show up on a lot of "good for you" lists, but do they actually deserve a spot on your plate? Let's dig into what's really going on inside this beloved root vegetable, so you can make choices that feel good and informed. What's Actually Inside a Sweet Potato? A sweet potato might look simple, but there's a lot going on beneath that vibrant skin. Sweet potatoes are a source of potassium and vitamin C, along with beta-carotene, the compound that gives them their signature orange color. They also bring dietary fiber and a handful of other vitamins and minerals to the table. Here's a quick snapshot of what you'll typically find in a sweet potato: Potassium, which plays a role in fluid balance and normal nerve function Vitamin C, an antioxidant nutrient Beta-carotene, a plant compound the body can convert to vitamin A Dietary fiber, both soluble and insoluble Manganese and other trace minerals Where Fiber Fits Into the Conversation Fiber is one of the reasons sweet potatoes come up so often in conversations about eating patterns. Fiber, along with nutrients like potassium, is generally understood to play a supportive role in cardiovascular wellness, and potassium specifically has been tied to healthy blood pressure levels. That matters for anyone managing diabetes, since heart health is often part of the bigger picture. We want to be upfront here: we're not doctors, and this article isn't medical advice. Diabetes management is deeply personal, and what works for one person's blood sugar may not work the same way for someone else. If you're navigating a diabetes diagnosis or prediabetes, the most valuable thing you can do is bring your questions about sweet potatoes, portion sizes, and meal planning to a registered dietitian or healthcare provider who knows your full picture. Choosing Your Sweet Potato Not all sweet potatoes are created equal in the kitchen, even if the nutrition basics overlap quite a bit. If you're exploring options, our guide to the types of sweet potatoes breaks down the differences between orange, purple, white, and Japanese varieties, so you can pick what fits your taste and your recipes. A Few Popular Varieties Orange sweet potatoes (Beauregard, Jewel, Garnet): Widely available, versatile, and a familiar starting point for most recipes. Purple sweet potatoes (Okinawan): Known for their striking color and slightly sweet, dense texture. White sweet potatoes: A milder flavor that works well in savory dishes. Japanese sweet potatoes: Reddish skin with a creamy, subtly sweet interior. Ways to Enjoy Sweet Potatoes Let's be honest, part of the fun of sweet potatoes is how many ways you can prepare them. Here are a few ideas to keep things interesting: Homemade Sweet Potato Chips Slice sweet potatoes thin, bake until crisp, and pair with a simple dip. If you want a step-by-step approach, check out our recipe for homemade sweet potato chips. Sweet Potato and Black Bean Tacos Roast diced sweet potatoes and combine with black beans, diced tomatoes, and your favorite spices for a filling taco night. Sweet Potato Breakfast Hash Sauté diced sweet potatoes with onions, peppers, and lean protein for a hearty way to start your day. Stuffed Sweet Potatoes Bake until tender, then fill with quinoa, sautéed greens, and lean protein for a satisfying, well-rounded plate. Frequently Asked Questions Are sweet potatoes low carb? Sweet potatoes contain carbohydrates, mostly in the form of starches and fiber. They aren't typically classified as a low-carb food, but they do offer fiber and nutrients alongside those carbohydrates. Portion size and preparation method both play a role in how they fit into your overall eating pattern. Do sweet potatoes affect blood sugar the same way for everyone? Individual responses to any food, including sweet potatoes, can vary quite a bit from person to person. This is exactly why personalized guidance from a healthcare provider or registered dietitian is so valuable if you're managing diabetes or prediabetes. How should I prepare sweet potatoes if I'm watching my blood sugar? Preparation method, portion size, and what you pair sweet potatoes with can all make a difference. A registered dietitian can help you figure out an approach that fits your specific needs and goals. The Takeaway Sweet potatoes bring real nutrients to the table, including potassium, vitamin C, beta-carotene, and fiber. Whether they're truly "diabetes-friendly" for you depends on your individual health picture, portion sizes, and how they fit into your overall meal plan. We believe in feeling good about the food choices you make, and that starts with real information and, when it matters most, real conversations with your healthcare team. Here's to enjoying your sweet potatoes with confidence, whatever form they take on your plate. Read next: Sweet Potato Chips - The Breakdown