One of the toughest things about moving away from processed foods is saying goodbye to your favorite snacks. For me, it was chips. And not just any chips—I was hooked on plantain chips. Plantain chips have been a part of my life since childhood. For a long time, I didn’t think they were working against my health.
But then, I turned the bag over and read the ingredients.
There it was: vegetable oil (sometimes labeled as soybean oil, canola oil, or sunflower oil).
I knew what that meant.
Even though plantains themselves are nutritious, the oils they were fried in were working against everything I was trying to achieve—avoiding inflammation, improving brain health, and maintaining a healthy weight. That realization made me put the bag down.
The Hidden Problem With Cooking Oils
In a recent training session I hosted, I noticed something that surprised me: people were confused about which oils were healthy and which weren’t. It’s not their fault—food marketing has done a great job of convincing us that oils like canola, sunflower, or vegetable oil blends are good for us.
But here’s the truth: many of these oils are:
- Highly processed and refined, which strips away nutrients.
- High in omega-6 fatty acids, which, in excess, can drive inflammation in the body.
- Unstable at high temperatures, releasing harmful free radicals when used for cooking.
This is why even snacks marketed as “healthy,” like plantain chips, can be loaded with hidden consequences to our health.
What Makes a Healthy Oil?
To protect your body and support your health, look for oils that are:
- Unrefined or minimally processed.
- Rich in omega-3s and antioxidants to fight inflammation.
Some of the best options include:
- Extra Virgin Olive Oil: A powerhouse of antioxidants and healthy fats.
- Avocado Oil: Great for high-heat cooking and loaded with heart-healthy monounsaturated fats.
- Coconut Oil: Contains MCTs, which can boost metabolism.
I highly recommend eliminating oil if you are dealing with obesity to give your body time to get into a state of insulin sensitivity. Once you get to a healthy weight and want to incorporate oils, opt for cold-pressed and organic oils.
Also, oils should be used as a seasoning after cooking and not cooked in the process. It is safer this way to make sure you are not dialing up omega 6 consumption too much.
Making the Switch
Giving up chips—or anything fried in unhealthy oils—wasn’t easy for me, and I know it’s not easy for many of you. But what I’ve learned is that small changes add up. Reading labels, choosing the right oils (or taking a break from oils completely), and being mindful of how they affect our bodies and how we feel can make a world of difference in reducing inflammation and supporting long-term health.
So here’s my challenge to you:
Next time you’re at the store, flip the package over and check the oil. Is it helping you or hurting you?
And if this is something you’re struggling with, let me know. As a coach, I’ve helped many women make these changes and find balance without feeling deprived. I’d love to help you, too.
What’s your go-to oil? Or what’s the hardest snack you’ve had to give up? Let’s talk about it in the comments—I’d love to hear from you!
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