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Why Go SOS Free? – 5 Reasons

why go SOS Free

Looking for a healthy and ethical way to eat? Consider an SOS free vegan diet. This type of diet focuses on consuming whole, plant-based foods that are free of added salt, oil, and sugar. By avoiding these processed ingredients, you can improve your health. 

Also, you can reduce your risk of chronic diseases such as heart disease, diabetes, and certain cancers. Not to mention, it’s also better for the environment and the animals. So why not give it a try? There are plenty of delicious and satisfying SOS free vegan recipes to choose from. You will be doing your body and the planet a favor.

Table of Contents

What is SOS Free?

SOS stands for salt, oil, and sugar. Therefore SOS-free means salt, oil, and sugar-free. These are the three big elements that are negatively affecting our health.

Being SOS-free means you are striving to eliminate all salt, oil, and sugar from your diet. Consequently, you will not add these to your plate or your food while cooking. Also, you will not buy products that contain these. 

What is an SOS Free Vegan Diet?

An SOS free vegan diet omits all salt, oil, sugar, and animal products. The SOS free vegan diet became popular in 2011. This was the year the documentary Forks Over Knives was produced. In the film, a plant-based, whole-food, low-fat diet was promoted. Specifically, it was stated that oils had no part in a healthy diet. It was even insinuated that an oil-free diet could potentially ward off chronic diseases or treat these if they were already in progression.

Sugars and bleach flours were also advocated against in Forks Over Knives. Instead, it was suggested that people focus on cutting out animal-based proteins and rely more on fruits, vegetables, legumes, and whole grains as the basis of a healthy diet.

5 Reasons Why You Should Go SOS Free

There are several compelling reasons to consider removing salt, oil and sugar from your diet. Here are some of the top reasons:

Consuming too much salt, oil, and sugar has been linked to a range of health issues, including heart disease, type 2 diabetes, and certain cancers. By eliminating these ingredients from your diet, you can improve your overall health and reduce your risk of these chronic diseases.

SOS-free foods tend to be lower in calories and higher in nutrients than processed foods. As a result, many people find that they lose weight naturally when they switch to this diet.

Many people choose to follow the diet for ethical reasons. The production of animal products often involves the use of salt, oil, and sugar, and by avoiding these ingredients, you can reduce your contribution to animal suffering and environmental damage.

Eating a plant-based diet is generally considered to be more sustainable than a diet that includes animal products. By eliminating SOS ingredients, you can reduce your reliance on processed foods and focus on whole, plant-based foods that are better for the environment.

Contrary to what some people may think, a diet without SOS can be incredibly delicious! There are plenty of creative and flavorful recipes that rely on natural ingredients rather than processed additives, and many people find that they enjoy their meals even more without the excess salt, oil, and sugar.

SOS free Vegan Diet - No Salt, No Oil, No Sugar

Why Shouldn’t I Eat Salt?

According to data from LiveScience.com, it’s estimated that most people in the United States (90 percent) eat too much salt or sodium.

If you eat too much salt, the extra water stored in your body raises your blood pressure. The higher your blood pressure, the greater the strain on your heart, arteries, kidneys, and brain. This can lead to heart attacks, strokes, dementia, and kidney disease.

The U.S. Food and Drug Administration (FDA) recommends a daily intake of 1500 mg a day, which is equivalent to about half a teaspoon!

What is the Health Risk of Salt?

It’s not healthy for people of any age to consume too much sodium, and it becomes especially risky the older you get. There’s so much hidden salt in many foods you eat. Sweet foods may be hiding some sodium also. With an SOS free vegan diet, you can ensure you’re free from unwanted sodium in your foods.

Salt enhances the flavor of our food and also makes us eat more! It is a fact. So if you are working on losing weight, do not add salt to your food. You will automatically eat less! Start by slowly diminishing your salt intake till you can eliminate it for a salt-free diet.

What are Alternatives to Salt in My Diet?

Use a salt substitute such as Benson’s Table Tasty and many delicious seasonings to enhance your meal. You can also add dulse or kelp to your foods. Iodine, mineral, and nutrient-rich sea vegetables can double as salt when sprinkled on salads, soups, or vegetables. Dulse can be toasted as a salty snack. You can also sprinkle nutritional yeast on your food, which will add a slightly cheesy flavor.

olive oil web

Why Shouldn’t I Eat Oil?

There are many reasons to avoid oil. Oil is 100% fat. One tablespoon of oil contains about 120 calories. Additionally, since oil contains no nutrients, no fiber, or water (which helps us to feel full), we tend to overconsume it. Therefore, this hinders our efforts to lose weight.

What is the Health Risk of Oil in My Diet?

As oil enters our bloodstream, our blood vessels become damaged over time. Our circulation slows, which in turn raises blood pressure. As oil builds up in our arteries, it forms potentially dangerous plaques that can lead to heart disease, the number-one killer in the U.S. Eliminate this quickly for an oil-free diet!

What are Alternatives to Oil in My Diet?

It is easy to cook without oil. Simply omit it from the entrée recipes that ask for it. You most likely won’t even notice it. And, when you stir fry, use a very good non-stick pan. If things get a bit sticky, add a bit of water or vegetable stock when frying vegetables. Use parchment paper when baking foods in the oven that tend to stick.

As far as baking is concerned, oil can be replaced with pureed bananas, apple sauce, or any other pureed fruit. Also, you can use a flax meal mixed with water or pureed tofu for a non-sweet alternative.

berry close up cooking delicious WEB

Why Shouldn’t I Eat Sugar?

Refined sugar is an empty-calorie food, meaning it has little to no nutrients. White sugar, brown sugar, high fructose corn syrup, golden syrup, and coconut sugar are all examples of refined sugars. There is such a thing as natural sugars. As the name suggests, these are not added, processed sugars. Instead, they’re the sweetness you can taste in fruits and even vegetables.

What are the Health Risks of Sugar?

It is very easy to over-consume refined sugars because they are so pleasing to the palate and quite addicting. Excess sugar can lead to weight gain, heart disease, and diabetes. Eliminate this quickly for a sugar-free diet!

What are Alternatives to Refined Sugar in My Diet?

It’s easy to replace sugar in baking. Try pureed bananas, strawberries, peaches, dates, or apple sauce. Try dry raisins or dried fruits to your dishes.

Also, enjoy the natural sweetness of whole fruits full of fiber, instead of cookies or refined sugar treats. Your taste buds will quickly adapt. 

How do I Season  Food on a Plant Based SOS Diet?

There are many ways to make food taste delicious and full of flavor: fresh herbs (e.g., basil, parsley, mint, cilantro), spices, vinegar, citrus juices, SOS-free condiments (mustard, ketchup, etc.), sauces, and dressings.

SOS Free Products

Looking for delicious products free of salt, oil, and sugar? Our unique line of high-quality products is made with whole food ingredients and free from added salt, oil, and sugar. From savory sauces and salad dressings to our own special spice blends, our products are healthy, satisfying, and full of flavor. Support a small, family-owned business and upgrade your pantry with our one-of-a-kind options. Order now and experience the difference for yourself! 

11 SOS Free Food Groups 

  1. vegetables (10-30+ servings a day)
  2. fruit (4-10 servings a day) limit dried fruit
  3. whole grains (0-10 servings a day)
  4. legumes (0-5 servings a day)
  5. nuts and seeds (1 oz a day)
  6. herbs and spices
  7. vinegar without added sugar
  8. unsweetened plant-based milk
  9. nutritional yeast
  10. tofu and tempeh without added salt
  11. soy curls without added salt

It’s important to note that some pre-packaged foods, such as canned vegetables or plant-based milk, may contain added salt, oil, or sugar, so it’s essential to read labels carefully. Additionally, while this diet can be healthy for some people, it may not be suitable for everyone, so consulting a healthcare professional is recommended before making significant changes to your diet.

Butler Soy Curls (SOS Free)

These are 100% Whole Soy Beans. They are a great source of protein and you can use them to replace meat in any casserole, soup, or stew. They are naturally free of salt, sugar, and oil and can be flavored up exactly as you want them.

Why go SOS Free? Butler Soy Curls, 8 oz. Bags (Pack of 3)ir?t=mylifediversi 20&language=en US&l=li3&o=1&a=B00HAS1SVU

11 Food Groups to Avoid on a Vegan SOS Free Diet

  1. Animal products (obviously)
  2. Processed foods (such as chips, crackers, and cookies)
  3. Fast food and restaurant meals (which often contain added salt, oil, and sugar)
  4. Packaged sauces and condiments (such as ketchup, BBQ sauce, and salad dressings)
  5. Canned or packaged soups (which often have added salt)
  6. Frozen meals and TV dinners (which often contain added salt, oil, and sugar)
  7. Deli vegan meats and processed vegan meats (which often contain added salt)
  8. Sweetened beverages (soda, energy drinks, sweetened teas, etc.)
  9. Candy and other sweets (which often contain added sugar)
  10. Packaged bread and baked goods (which often contain added salt, sugar, and oil)
  11. Some non-dairy milk products that have added salt or sugar (such as cheese and butter).

By avoiding these types of foods, you can focus on whole, unprocessed foods that are naturally low in salt, oil, and sugar.

3-Pack Table Tasty No Potassium Chloride Salt Substitute - No Bitter After Taste - Good Flavor - No Sodium Salt Alternative (3 oz) (Pack of 3)

6-Pack Salt-Free, Seasoning Set - 5 Seasonings + 1 Salt Substitute + Salt Free Cookbook = Salt-Free, Sugar-Free, Gluten-Free, No Potassium Chloride, No MSG, No Preservatives - Flavorful and No Sodium

Tasty Salt Alternatives 

Benson’s Table Tasty is a great salt substitute – tastes just like salt, without the sodium! Find other delicious seasonings to accentuate the great flavors of foods without salt.

Infused Balsamic Vinegar Bema and Pa’s

If you are, as I am, a fan of Chef AJ, check out her favorite infused balsamic vinegar to enhance flavors: Grapefruit, Cucumber Melon, Smoke, and White Garlic.  They are all gluten-free, non-GMO, with no added salt, oil, sugar, msg, or preservatives!

Great Gift Ideas!

Balsamic Vinegars, EVOO, Specialty Sauces & Spice Blends without SOS.





Why go SOS Free?

SOS Free Vegan Cookbooks

Straight Up Food by Cathy Fisher

Delicious and Easy Plant-based Cooking without Salt, Oil, or Sugar. This book also offers lots of support to people who are new to this way of eating, including information right up front as to why this way of eating is beneficial to health, and the specific reasons that salt, oil, and sugar are not used in the recipes; guidance on topics such as menu planning, cooking, and baking without oil, using dried herbs and spices in the absence of salt, reading food labels, eating out, and making your healthy salad dressings.

ir?t=mylifediversi 20&language=en US&l=li3&o=1&a=0997636904

Forks Over Knives

Over 300 recipes for plant-based eating all through the year. Simple, affordable, and delicious, the recipes in Forks Over Knives—The Cookbook put the power of real, healthy food in your hands. Start cooking the plant-based way today—it could save your life!ir?t=mylifediversi 20&language=en US&l=li3&o=1&a=1615190619

Why go SOS Free? Forks Over Knives―The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year by Del Stroufe

Why go SOS Free? Bravo!: Health Promoting Meals from the TrueNorth Health Kitchen By Ramses Bravo


Health Promoting Meals from the True North Health Kitchen. Completely SOS (salt, oil, and sugar free), these meals are low in calories, free of harmful saturated fats and cholesterol, and rich in nutrients and fiber. Included are tips and guidelines to help you transition to an unprocessed diet of nutritional excellence, along with 14 days of menus to get you started.

The How Not to Die Cookbook

Dr. Michael Greger shares over 120 recipes to help prevent and reverse disease in your body.  Rooted in the latest nutrition science, these easy-to-follow, stunningly photographed recipes will appeal to anyone looking to live a longer, healthier life.

Why go SOS Free? The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease Hardcover by by Greger M.D. FACLM, Michael (Author), Gene Stone (Author)

Weight Loss Tips

  • Start meals with a large plate of raw or steamed vegetables (huge salad, vegetable soup).
  • Avoid dried fruit, fruit juices, non-intact grains (brown rice pasta, corn tortillas), and trigger foods.
  • Only eat the recommended daily serving size of nuts and seeds (one ounce) or avocado (one half).
  • Wait until you are hungry before eating.
  • Engage in daily moderate activity (walking 30 min.).
  • Follow Chef AJ, and her weight loss program here.


Going Vegan

We created a full 3-day meal plan (including a shopping list and nutritional information) that you can print out and follow for FREE.

Easy & Fun

Discover our 7 quick and versatile vegan bowl recipes laid out for you in a week-long meal plan in our new 50+ page downloadable FREE eBook.

Weight Loss

Kickstart your weight loss journey with our new 4-part email series! Discover the foods and eating patterns that’ll melt the excess pounds for good.

The Verdict

Many people struggle to avoid salt, oil, and sugar because these products are highly concentrated and processed by food manufacturers. Eating too much of them can intensify our cravings, making it harder to resist them. However, it’s possible to change our taste preferences because they are learned behaviors. Our bodies naturally seek out saltiness, richness, and sweetness,. Overconsumption can lead to a stronger desire for these flavors, making it difficult to choose healthier options. Common foods high in these ingredients include bread, cookies, pastries, crackers, potato chips, candy, soda, and condiments.

As with any change in your life, cutting salt, oil, and sugar out of your diet needs a bit of practice. However, cooking and baking without these ingredients is actually easier than using them. The amount of possible combinations you can have when using whole foods is immense. You can create a very different dish by simply changing one or two ingredients.

It always takes a bit of effort and time when you adjust your life to a better and healthier way.  After a while, you will see that the benefits of the change far outweigh your efforts toward this change. Keep working at it daily, and follow me on Pinterest for more inspiring SOS Free recipes! Are you an SOS Free Vegan? If so, drop me a comment to share your transition and success story – I would love to hear it!

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