The Wholesome Journey - Group Nutrition Coaching Program
Mentorship Program, 1:1 Nutrition Coaching with Alison
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Alison Tierney, MS, RD, CD, CSO
Alison is a registered dietitian, board-certified in oncology nutrition, and a cancer thriver. Her expertise in oncology nutrition and personal experience with her own cancer diagnosis and its treatment provide her with the unique perspective of being able to relate to her clients on an entirely different level. Her content is consistently focused on evidence-based guidelines and seeks to increase the awareness of the power of nutrition to complement traditional cancer therapies.
It is extremely easy to add oil (or, fat) to a product without consumers even realizing it, especially packaged goods.
As you may know, at Wholesome we focus on eating WHOLE, natural foods as much as possible. When oil is added, we are actually adding a processed product. Plus, unnecessary added fat and calories.
In order to extract oil from something like soybeans, the soybean needs to go through a very particular process to extract the oil from the bean. The good nutrients and fiber (the good stuff) are left behind!
Want to learn more about why oil is not a health food? Check out our Facebook Live.
Here are three common foods with added oil you can easily swap.
Peanut Butter
The ingredients in peanut butter should be simple. Peanuts and salt (or, no salt!). But that’s not usually the case. Some companies add a certain type of oil that prevents natural separation so we don’t have to stir it.
In the long run, we think the health benefits of natural peanut butter are worth the time stirring. Plus, we use the gadget linked below to make stirring a little easier!
Grandpa Witmer’s Old Fashioned Peanut Butter Mixer (Fits most 16 oz jars)
Grandpa Witmer’s Old Fashioned Peanut Butter Mixer (Fits most 26 oz jars)
Pasta Sauce
We aren’t going to lie, it is tough to find a pasta sauce that doesn’t have added oil. Most of the ‘Fat-Free’ pasta sauces will be your go-to’s. But watch out, they may sneak sugar in to make it taste better without the oil.
Refried Beans
We’ll admit it, we’ve added oil to our refried beans before. Nowadays, if we make refried beans we actually try to swap the oil for vegetable broth.
When you’re short on time and rather buy your refried beans, we recommend you purchase the fat-free version. Traditional refried beans have lard and sometimes partially hydrogenated lard! (Want to learn more about partially hydrogenated lard? Watch Lauren’s Facebook Live).
When it comes to down to it, check the ingredients before purchasing something. We aren’t 100% oil-free, but we try to be mindful with what we are eating and reduce added oils and fat when we can.
Do you have any favorite oil-free Peanut Butter, Pasta Sauce or Refried Bean products to share? Comment below!
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Wholesome LLC is not a medical practice, and its employees cannot offer medical advice. This website provides educational information but it is not a substitute for medical advice from a licensed medical professional who is familiar with your particular facts and circumstances. The information contained on this website is not intended to diagnose, treat, or cure any disease and shall not be construed as medical advice. The information and education on this website is provided for you to use at your own discretion.
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After reading a few posts, I’m getting the feeling oil is bad. But, I thought not all oil was bad. Like first cold press extra virgin olive oil. I thought that had a lot of health benefits (if you don’t heat it too high that it becomes toxic.) So are we supposed to avoid oil?
Hello – I truly advocate for a low-oil approach and reduce it where it is easy to do so. When using oil, I recommend aiming for a high quality, cold-pressed oil just as you’ve indicated. I also believe this is where individualize support can make a difference – being able to make individualized recommendations based on where an individual current is in their journey, their goals, there access to food, time, etc. I hope this helps!