Written by Jasmin Dieb, RDN

In this article, we'll explore:

• The key nutrients in oil that our body needs to thrive
• Why an imbalance of omega-3's and omega 6's causes inflammation
• The science-backed truth about seed oils and why we don't condemn them
• Practical tips for incorporating healthy oils
• Life Alive’s commitment to using only high quality oils

After reading this article, you’ll be looking at oils in a different light—a healthier one. At Life Alive, we are committed to using the highest-quality oils to nourish your body. That’s why we prioritize organic, cold-pressed, and minimally processed oils such as extra virgin olive oil and raw toasted sesame oil in our recipes. Learn about each oil and thoughtfully sourced ingredient in our Complete Sauce Guide.

Oils play a crucial role in our diets—not only because they add delicious flavor to our meals, but because they provide essential nutritional benefits. Understanding the different types of oils and their unique nutritional profiles can help you make more informed, healthier food choices.

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Why Do Cooking Oils Matter in a Balanced Diet?

At Life Alive, we use oils not just to enhance flavor but to ensure our meals deliver key nutrients your body needs for a well-balanced diet. Here’s what high-quality oils can provide:

• Essential Fatty Acids: Our bodies cannot produce essential fatty acids—like omega-3s and omega-6s—on their own, so it’s crucial to obtain them from our diet. These fats support brain function, heart health, and hormone regulation.

• Nutrient Absorption: Fat-soluble vitamins (A, D, E, and K) require dietary fat for proper absorption. Pairing healthy fats with vitamin-rich foods enhances nutrient uptake and supports overall wellness.

• Satiety & Blood Sugar Regulation: Healthy fats help manage our blood sugar levels, helping reduce energy crashes and keep you feeling full longer, promoting better blood sugar balance throughout the day.

And oil isn’t a “one size fits all”—they all have different culinary purposes and nutrient profiles. 

• Olive oil: has a rich, fruity taste that enhances the natural flavors of fresh vegetables and grains. It makes for the perfect base for salad dressings, while providing the body with omega 3 fatty acids that have anti-inflammatory properties.

  *Fun fact: Have you ever wondered what “extra virgin” really means?

  Extra virgin olive oil (EVOO) is the least processed form of olive oil, making it an optimal, healthful oil than regular olive oil. Because it’s less refined than other oils, EVOO has a lower smoke point, making it perfect for raw applications like salads and finishing dishes or lower heat cooking methods like roasting.

  

• Avocado oil: has a mild, buttery flavor with one of the highest smoke points that makes it ideal for sautéing vegetables. It’s rich in omega 3 fatty acids and provides the body with vitamin E, a key antioxidant. 

• Sesame oil: brings a rich, nutty flavor to recipes like stir-fries and marinades. Plus, it makes for a great source of omega 6 fatty acids that are key for maintaining heart health. 

An array of healthy fats in Life Alive's pantry

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The Omega Battle: Are You Getting the Right Balance?

When talking about cooking oils, the balance of omega-3 and omega-6 fatty acids within our diet is a key consideration. While omega-3 fatty acids are anti-inflammatory, omega-6 fatty acids play a role in promoting inflammation—a key part of our immune function and healing. Both omega 3 and omega 6 are essential fatty acids that our bodies cannot produce on their own. So, we must obtain them through nutrient-dense foods. 

Maintaining a balanced ratio of omega 3 and omega 6 is crucial because each type supports different but complementary functions, including heart health, brain function, and joint health. 

• Omega-3 Fatty Acids: protect the heart, ease inflammation, block the formation of clots in the bloodstream, lower our triglyceride levels, and support brain function. They are found in avocado, walnuts, pumpkin seeds, cashews and edamame.

• Omega-6 Fatty Acids: help lower LDL cholesterol and boost protective HDL. They also help manage our blood sugar levels by improving our body’s sensitivity to insulin. Common sources include firm tofu, sesame oil, walnuts, peanut butter, pepitas, and eggs. 

Here’s the thing—omega-6 fatty acids don’t deserve all the bad press that they’ve received. The real issue lies in the imbalance between omega-6 and omega-3 fats within our diet and the food choices that are part of the Standard American Diet, such as processed foods, deli meat, industrial seed oils, and overly refined foods. Because of this, Western diets are inherently being flooded with these omega-6 rich sources of foods, while omega-3 intake remains low. Research shows that over time, the omega-6 to omega-3 ratio has shifted heavily toward omega-6, which may contribute to chronic, inflammatory diseases. 

While most Americans consume about 20 times more omega-6 than omega-3, the solution isn’t to cut out healthy omega-6 fats. Instead, the focus should be on the following. 

1. Increasing omega-3 intake to restore balance.

2. Choosing nutrient-dense sources of omega 6 and omega 3 rich foods.

   Life Alive provides nutrient-dense foods such as pumpkin seeds, tofu, and eggs that also contain the omega 6 fatty acids our bodies need to function. 

3. Prioritizing oils with a better omega balance, such as extra virgin olive oil, avocado oil, and sesame oil. 

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What to Know About Seed Oils

While Life Alive has always been a place to enjoy a meal free of industrially processed seed oils, we are not jumping on the bandwagon to condemn them altogether either. Read on to learn why. 

While Life Alive has always been a place to enjoy a meal free of industrially processed seed oils, we are not jumping on the bandwagon to condemn them altogether either.

Seed oils like soybean, corn, and sunflower oil are common in processed foods and many restaurants due to their low cost, long shelf life, and high smoke points. However, concerns have emerged about their health effects, largely due to their high omega-6 content and industrial processing methods.

Systematic reviews and meta-analyses suggest excess omega-6 consumption, particularly in the typical Western diet with a 20:1 omega-6 to omega-3 ratio, may contribute to chronic inflammation and conditions like heart disease and metabolic dysfunction. The industrial refining process used to extract these oils often involves chemical treatments that strip away nutrients and may produce harmful byproducts. As a result, highly refined seed oils dominate many diets, replacing more nutrient-dense, cold-pressed oils. 

That said, not all seed oils are harmful—the key is choosing high-quality, minimally processed versions. Incorporating these nutrient-rich oils instead of ultra-processed or less nutrient-dense options, is what really makes the difference. Prioritizing organic, cold-pressed oils and balancing your omega-3 and omega-6 intake allows you to enjoy a range of oils while supporting your overall health.

Life Alive's Avocado Toast Drizzled with Cold-Pressed Extra Virgin Olive Oil

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Practical Tips for Choosing and Using Cooking Oils

1. Boosting Omega 3s into Daily Life:

   • Drizzle extra virgin olive oil on recipes like salads, grain bowls, toasts or roasting vegetables at lower temperatures. 

   • Use avocado oil for sautéing or grilling at higher temperatures.

   • Add flaxseed oil to smoothies for a boost of omega-3s and satiety. 

   • Enhance stir-fries with a drizzle of sesame oil.

2. Opt for Cold-Pressed vs. Refined Oils:

   • Cold-Pressed Oils are extracted without heat, preserving their natural flavors, antioxidants, and nutrients. Examples include extra virgin olive oil, flaxseed oil, and sesame oil.

   • Refined Oils undergo processing with high heat and chemical solvents to increase shelf life, but may lose beneficial compounds in the process. Opt for minimally processed versions when possible.

3. What to Look for on Labels:

   • Look for “cold-pressed” or “extra virgin” on the label. 

   • Choose oils in dark glass bottles or stainless steel to protect against light degradation and store them away from any light in the pantry or cupboard. 

   • Avoid oils labeled “partially hydrogenated” due to harmful trans fats.

The whole ingredients in Life Alive's signature Ginger Tamari Sauce

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Life Alive’s Commitment to Quality Oils

At Life Alive, we believe that the quality of ingredients directly impacts overall well-being. Our use of organic, cold-pressed extra virgin olive oil in all of our roasting, recipes and the base of most of our sauces reflects our dedication to provide our community with good food that also makes you feel good. Learn more about each ingredient—including the high quality oils—we use in our scratch-made sauces in our Complete Sauce Guide.

Join the Conversation

Follow along for an upcoming Instagram Live Q&A session where we will dive deeper into the world of cooking oils, answer your questions, and share even more practical insights for your kitchen. 

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Jasmin Dieb, RDN

Jasmin Dieb is a Boston-based functional gut health dietitian who’s all about helping people feel their best through real, nourishing food. She partners with brands like Life Alive to break down the science and share simple, realistic tips—because eating well should feel good and taste even better. In her private practice, Jasmin provides personalized, evidence-based strategies to uncover the root causes of digestive symptoms and deliver lasting relief. She empowers her patients to understand how nutrition directly impacts gut health and overall well-being, offering realistic solutions that fit their lives.

If you’re ready to take control of your gut health, click here to work with Jasmin.