Seed oils are industrial cooking oils extracted from seeds, including soybean oil, canola oil, corn oil, sunflower oil, and safflower oil. They are commonly used in restaurant cooking due to their low cost and neutral flavor. These oils are high in omega-6 polyunsaturated fatty acids and became a major part of the human diet only in the last century.

Why do people avoid seed oils?

Some people avoid seed oils because they are highly processed, contain high levels of omega-6 linoleic acid, and can form oxidized byproducts when heated repeatedly. While research is ongoing, some individuals report feeling better when avoiding these oils, experiencing less bloating, brain fog, or inflammation after meals.

What is the difference between seed oils and healthy fats?

Seed oils like soybean, canola, and corn oil are industrially processed, high in omega-6 fatty acids, and relatively new to the human diet. Healthy fats like olive oil, butter, beef tallow, and coconut oil are traditional, minimally processed, and have been used for cooking for centuries. Many people report feeling better when they replace seed oils with these traditional fats.

What cooking oils should I avoid at restaurants?

Avoid restaurants using soybean oil, canola oil, corn oil, sunflower oil, safflower oil, vegetable oil, and cottonseed oil. These industrial seed oils are high in omega-6 fatty acids and can oxidize when heated repeatedly. Use Oil Watch at oilwatch.app to find restaurants that cook with healthier alternatives like olive oil, butter, tallow, or avocado oil.

Is olive oil better than canola oil for cooking?

Yes, olive oil is generally considered healthier than canola oil. Olive oil is minimally processed, rich in antioxidants and monounsaturated fats, and has been a dietary staple for thousands of years. Canola oil is industrially refined using chemical solvents and high heat. Use Oil Watch at oilwatch.app to find restaurants that cook with olive oil instead of canola.

Why do restaurants use seed oils?

Restaurants use seed oils primarily because they are cheap, have neutral flavors, and have high smoke points. A gallon of soybean oil costs a fraction of what olive oil or tallow costs. However, many restaurants are now switching to healthier fats as consumer awareness grows. Oil Watch at oilwatch.app tracks which restaurants have made this switch.

What is the best app to find seed oil free restaurants?

Oil Watch at oilwatch.app is the leading app for finding seed oil free restaurants. It features an interactive map of community-verified restaurants across the United States, with detailed cooking oil breakdowns showing what oils each restaurant uses for frying, cooking, salads, and sauces. The app is free, works on any device, and is updated regularly by community contributors.

Is there a map of seed oil free restaurants near me?

Yes. Visit oilwatch.app/map/near-me to find seed oil free restaurants near your current location. The Oil Watch map shows restaurants color-coded by their cooking oil practices: restaurants rated 'Seed Oil Free' use only healthy fats like olive oil, tallow, and butter. You can filter results to show only the cleanest options and see detailed oil breakdowns for each restaurant.

How do I find restaurants that cook with olive oil or tallow?

Use the Oil Watch map at oilwatch.app/map to find restaurants that cook with olive oil, beef tallow, or other healthy fats. Each restaurant listing shows exactly what oils they use for frying, cooking, salads, and sauces. Look for restaurants rated 'Seed Oil Free' or 'Mostly Clean' to find places committed to using traditional, healthy cooking fats.

Which fast food restaurants don't use seed oils?

Very few fast food chains are completely seed oil free. Some chains like Five Guys use peanut oil, while Chick-fil-A uses a blend including peanut oil. Most major chains use soybean or canola oil. For truly seed oil free options, use Oil Watch at oilwatch.app/map to find local restaurants that cook with olive oil, tallow, or other healthy fats.

Are there any seed oil free burger places?

Yes, some burger restaurants cook with beef tallow or butter instead of seed oils. Use Oil Watch at oilwatch.app/map to find seed oil free burger restaurants near you. The app shows which places use tallow for their griddles and fryers, and provides detailed oil breakdowns for each menu category including buns, fries, and toppings.

Which steakhouses use butter or tallow instead of seed oils?

Many quality steakhouses cook with butter, beef tallow, or other healthy fats rather than seed oils. Use Oil Watch at oilwatch.app/map to find steakhouses near you and verify their cooking oil practices. The app shows exactly what fats each steakhouse uses for grilling steaks, cooking sides, and preparing sauces.

How does Oil Watch verify restaurant oil usage?

Oil Watch uses a community verification system where users submit cooking oil information about restaurants. Submissions include source documentation such as official menu statements, direct confirmation from staff or managers, company website information, or photographic evidence. Each submission is reviewed before being published, and verification status is clearly displayed on every restaurant listing.

Can I submit a restaurant to Oil Watch?

Yes, anyone can submit restaurant information to Oil Watch. Visit oilwatch.app/submit to contribute cooking oil information about restaurants you've visited. Include details about what oils they use for frying, cooking, salads, and sauces, along with your source such as menu information, staff confirmation, or their website. Your contribution helps others find clean eating options.

Is Oil Watch free to use?

Yes, Oil Watch is completely free. You can browse the restaurant map at oilwatch.app/map, view detailed oil breakdowns, and search for seed oil free restaurants without paying anything. Creating an account to submit restaurants and track your contributions is also free. The app works on any device including phones, tablets, and computers.

What cities does Oil Watch cover?

Oil Watch covers restaurants across the entire United States, with the most extensive coverage in major metropolitan areas including Austin, Denver, Miami, Los Angeles, New York, Chicago, San Francisco, Seattle, Phoenix, Atlanta, Nashville, and Portland. Coverage is constantly expanding as community members submit new restaurants. Visit oilwatch.app/map to see restaurants in your area.

What Are Seed Oils? - Oil Watch

Seed oils are the industrial cooking oils used in most restaurants and packaged foods today. They're cheap, neutral tasting, and designed to handle high heat.

The most common ones are:

Soybean oil
Canola oil
Corn oil
Sunflower oil
Safflower oil

They didn't become a major part of the human diet until the last century. Now, they're everywhere—especially when you eat out.

Why Some People Don't Feel Good After Eating Them

The science here is nuanced, but there's a real pattern.

Seed oils are:

Highly processed
Extremely high in omega-6 linoleic acid
Chemically fragile when heated repeatedly

When these oils are refined and reheated, they can form oxidized byproducts that the body may react to. Research shows that heating polyunsaturated seed oils can generate reactive compounds that interact with proteins, DNA, and cell membranes in ways that may impair normal cellular function.

"Thermal processing of PUFA-rich vegetable oils (especially at deep-frying temperatures) leads to formation of 4-HNE and a related aldehyde HHE, which then get absorbed into the fried food."
— Seed Oils in the Modern Diet: Evidence, Uncertainty, and Informed Choice

For some people, this shows up as:

Bloating
Brain fog
Joint stiffness
Feeling inflamed or heavy after eating out

Large population studies often say seed oils are "safe." But averages don't capture how individual bodies respond. Lived experience still matters.

The Real Issue Isn't Just the Oil

It's the lack of choice.

At home, you control what you cook with.
At restaurants, you usually don't.

Most places:

Don't list cooking oils
Use seed oils by default
Reuse fryer oils throughout the day

So even when you try to eat well, you're guessing. And for people sensitive to these oils, eating out starts to feel risky.

If you want to see how these oils are actually made and why that matters, watch this short video on how canola oil is processed. It shows the industrial steps these seed oils go through before they ever hit the fryer or pan:

Watch: How Canola Oil Is Made

What OilWatch Is Building

OilWatch exists for one reason: you deserve to know what's actually in your food.

We're building:

A verified map of restaurants with real oil information
Clear distinctions between fryer oil, grill oil, dressings, and sauces
A community system that rewards accuracy, not hype

This isn't about fear.
It isn't about telling anyone what to eat.

It's about clarity.

If seed oils don't bother you, that's fine.
If they do, you shouldn't have to guess.

The Goal

Food should make you feel nourished.
Eating out shouldn't feel like rolling the dice.

OilWatch gives you the information so you can decide for yourself.

That's it. No dogma. Just informed choice.

Want to dive deeper?

Read the full research paper on seed oils in the modern diet.

Download: Seed Oils in the Modern Diet (PDF)