The Seed Oil Swap: Easy Everyday Changes for a Healthier You

1. Choose the Right Everyday Cooking Oils

Most people cook with whatever oil happens to be closest. Swapping that one habit makes a big difference.

Swap these:

• Canola

• Sunflower

• Soybean

• Corn oil

• Rice bran oil

For these instead:

• Extra virgin olive oil

• Avocado oil

• Butter or ghee (for higher-heat cooking)

These oils are less processed and tend to maintain their natural structure better under heat.

2. Upgrade Your Salad Dressings

This is one of the easiest seed oil swaps of all.

Most bottled dressings — even “healthy” ones  contain canola or sunflower oil as the first or second ingredient.

Instead, try:

• Olive oil + lemon

• Olive oil + balsamic

• Tahini + lemon + garlic

A two-ingredient dressing is just as flavourful and takes less than 20 seconds to make.

3. Check Your Packaged Snacks

Crackers, crisps, dips, granola, and baked goods often rely on seed oils for texture and shelf life.

Look for labels that use alternatives like:

• Olive oil

• Coconut oil

• Butter

• No added oils

Or swap to whole-food snacks such as fruit, nuts, or simple cheese and crackers made without industrial oils.

4. Scan Ingredients on “Healthy” Store-Bought Foods

Seed oils appear in unexpected places  plant-based milks, wraps, popcorn, protein bars, dips, and even supermarket rotisserie chickens.

A quick check of the ingredients list can help you choose options without heavily refined oils.

5. Choose Drinks Without Added Oils or Emulsifiers

Many modern drinks include seed oil–based emulsifiers to improve texture. Choosing beverages made with real ingredients and no seed oil derivatives is a simple daily win.

That’s why Mrs Toddy’s Tonic is crafted without seed oils, emulsifiers, or hidden additives — just real botanicals, clean flavour, and nothing unnecessary.

The Bottom Line

Reducing seed oils doesn’t have to be perfect or stressful. A few practical swaps — better cooking oils, simpler dressings, smarter snacks, and cleaner drinks — can support a more natural, whole-food routine without feeling restrictive.

Small changes add up, and these swaps are some of the easiest ones to start today.