After learning about how cooking oils can increase inflammation, let's identify three common foods high in linoleic acid (LA) that might be affecting your PCOS symptoms.
1. Store-Bought Mayonnaise
Why It's Problematic
- Made with soybean or canola oil (50-60% LA)
- Often contains added sugars
- Hidden in many prepared foods
Better Alternatives
- Make homemade mayo with avocado oil
- Use Greek yogurt in recipes
- Try mashed avocado
2. Commercial Salad Dressings
Why They're Issues
- Usually made with sunflower/soybean oil
- Contains multiple inflammatory oils
- Often used daily
Better Options
- Make dressings with olive oil
- Use vinegar and herbs
- Try lemon juice based dressings
3. Packaged Baked Goods
Why They're Problematic
- Contains vegetable/seed oils
- High in processed fats
- Often combined with sugar
Better Choices
- Bake at home using better oils
- Choose coconut oil based treats
- Look for olive oil baked goods
Easy Swaps to Make Today
For Mayonnaise
Try our recipes:
- Olive oil-based spreads
- Homemade dips
For Salad Dressings
Make these instead:
- Olive oil and lemon
- Apple cider vinaigrette
- Tahini-based dressing
For Baked Goods
Try these alternatives:
- PCOS-Friendly Veggie Muffins
- Coconut oil cookies
- Olive oil cakes
Reading Labels
Watch for these ingredients:
- Soybean oil
- Vegetable oil
- Sunflower oil
- Cottonseed oil
- Canola oil
Making the Transition
Week 1: Replace Mayo
- Buy or make better alternatives
- Read sandwich spread labels
- Try new recipes
Week 2: Switch Dressings
- Clear out old dressings
- Make fresh alternatives
- Learn simple recipes
Week 3: Transform Baking
- Stock better oils
- Find new recipes
- Practice with alternatives
Shopping Tips
Look for products made with:
- Olive oil
- Avocado oil
- Coconut oil
- Macadamia nut oil
Pro Tip: Prepare batches of PCOS-friendly alternatives on weekends to have them ready all week!
Additional Resources
Learn more about:
- Anti-inflammatory recipes
- Best oils for cooking
- Meal planning strategies
Connect With Us
For more PCOS support:
- Join our Telegram channel
- Try our AI coach
- Follow us on Facebook
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