Substitute Of Vegetable Oil
There is a debate on, or lack of, the health benefits of vegetable oils.
Some contain healthy, polyunsaturated and monounsaturated fats, while others contain unhealthy, trans fats. Many oils from non-organic vegetables are extracted using chemical solvents.
Healthy vegetable oil substitutes
Not all oil replacements are suitable for cooking and recettes of all types. Many oils have stronger flavors than others which can change your food's taste. Other oils have low heat points and can't be used to bake or cook over high heat.
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Even if the fat is deemed "healthy," it may be st Although many oils provide health benefits, most options are high in fat and calories, too.
Olive oil
Olive oil is one of the healthiest reasonably obtainable oils. It is created from olive tree fruit. Olive oil often contains safe monounsaturated fats, which can help to reduce the risk of heart disease. Sometimes, they can help regulate blood sugar.
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Olive oil is not all created equal. Much of the Italian olive oil found in supermarket shelves is fake according to a 2016 CBS News report. The report proposes buying olive oil directly from Italian producers online. You should also carefully read labels to see if the product comes from Italian towns which produce olive oil, such as Sicily or Puglia.
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In dressings or marinades, olive oil may be replaced by vegetable oil, and sautéed over low to medium heat. Since olive oil has a low smoke point, recipes which require high heat should not be used. Olive oil due to its strong flavor, is not a good choice for baked goods.
Coconut oil
Coconut oil is extracted from coconut meat. Although it contains saturated fats, the fats are more neutral than those found in other foods. Coconut oil contains lauric acid, a saturated fat that may actually raise “good” cholesterol levels.
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To substitute coconut oil for vegetable oil, use the same amount of coconut oil as vegetable oil. Since coconut oil is solid at room temperature, you’ll need to melt the oil if your recipe requires liquid oil. Just make sure the other ingredients aren’t too cold or they will re-solidify the coconut oil. Coconut oil withstands high heat well so it’s a good choice for high-heat cooking and baking.
Keep in mind that coconut oil has a rich, vanilla-like flavor. It’s a delicious alternative in baked goods, but may not be right for all recipes.
Flaxseed oil
Flaxseed oil, also known as linseed oil, comes from the seeds of the flax plant. It’s a good source of soluble fiber. A 2015 animal study showed that flaxseed oil has laxative effects and may help relieve constipation. Some evidence shows that it may help lower cholesterol and reduce heart disease, but more research is needed.
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Flaxseed oil is not heat-stable. It shouldn’t be used as a vegetable oil substitute in recipes that call for cooking over heat. You can use it in marinades and salad dressings. It’s also great drizzled over grilled vegetables or other cooked foods before serving.
Avocado oil
Avocado oil comes from pressed avocado pulp. It’s made up mostly of oleic acid, a healthy monounsaturated fat. It’s also a good source of antioxidants to help fight free radicals in the body.
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A 2005 study showed that avocado oil may help lower blood pressure. A separate study the same year found that avocado oil helps boost carotenoid absorption in salads and salsa. Carotenoids like beta carotene and lutein are linked to eye health and may reduce the risk of some cancers.
Avocado oil has a creamy, buttery taste. It also has a high smoke point. It’s good for:
- grilling
- marinades
- dressings
- sauces
- sautéing
- stir-frying
- baking
Substitute avocado oil for vegetable oil in equal amounts. Avocado oil isn’t as easy to find at your local grocery store as other vegetable oil substitutes. Most natural health food stores keep it in stock.
A few words about peanut and grapeseed oils
Peanut oil and grapeseed oil are often heralded as healthy substitutes for vegetable oil. Both have a high smoke point and are good for:
- broiling
- stir-frying
- grilling
- sauces
- marinades
- dressings
They both contain vitamin E, monounsaturated fats, and polyunsaturated fats. The problem is, they contain high levels of omega-6 fatty acids.
According to Dr. Anil Bhou, since the typical American diet includes large amounts of processed foods, Americans are consuming too many omega-6 fatty acids. This gets the delicate balance of omega-6 fatty acids to omega-3 fatty acids out of whack.
When omega-6 fatty acids are too high, your risk of inflammation and disease increases. Peanut oil and grapeseed oil can be healthy alternatives to vegetable oil. But you should use them sparingly if you consume a lot of processed foods or foods which naturally contain omega-6 fatty acids.
Peanut oil is made from peanuts. Don’t use it if you have a peanut allergy.
Other substitutes for vegetable oil in baked goods
Vegetable oil substitutes don’t have to be other oils. Unsweetened applesauce, mashed fruit, or pureed fruit such as bananas, pears, and prunes may be substituted for vegetable oil in baked goods.
You can substitute cup for cup. The texture of your foods may be altered slightly. For example, applesauce makes cookies moister and more cake-like.
Yogurt may also be substituted for vegetable oil in baked goods. Plain yogurt is recommended for most recipes, but vanilla yogurt adds a pop of flavor. Choose organic, low-fat varieties. Replace vegetable oil cup for cup, but also reduce the amount of other liquids in your recipe. The end result will have a tangy flavor.
The gist outcome
If you’re phasing vegetable oil out of your diet, you have many alternatives. If weight loss is your goal, use applesauce or yogurt to make baked goods lighter. The Olive oil and flaxseed oil are better used raw. Avocado oil is great for high-heat cooking. Coconut oil adds richness to baked goods.
If possible, choose organic, cold-pressed, unrefined oils. Don’t limit yourself to a single oil substitute. Keep several healthy oils in your pantry to enjoy a variety of culinary tastes, textures, and health benefits.
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