5 Healthier Substitute for Vegetable Oil

substitutes for vegetable oil

There are plenty of options if you don’t want to use vegetable oil! Here are the best substitutes for vegetable oil in recipes and baking.  

Everyone likes to eat tastier food, and vegetable oil is mostly used in our day to day cooking.

But, people, to look fit, are searching out to find healthier substitutes for Vegetable Oil.

There is so much written about the substitute of vegetable oil, but it is essential to first understand about vegetable oil, and why it is not termed healthy

We will put before you every piece of information that you should know about the substitute of vegetable oil in this significant guide so that you can pick out the healthiest one.

Stay with us till the end of this article to get the easiest and the most useful information about the substitute for vegetable oil.

 

Introduction

Vegetable oils, as the name suggests, is made out of plants. These are formed by blending different vegetables and producing oil from them.

Vegetable oils can contain some healthy fats, which are essential for one’s body. Still, some vegetable oils nowadays have fats that are not absorbed by our bodies, which ultimately leads to obesity.

Certain vegetable oils are made non organically. Hence there are traces of chemical solvents in them.

Which therefore is raising concern for someone’s health, and people are looking out for a substitute for vegetable oil.

 

Explain whether Vegetable Oil is healthier or not?

Vegetable oils generally have some fat sources which are suitable for our bodies.

We should look for vegetable oils which usually have high omega three and lesser omega-six as Omega 6 is not suitable for our body.

Any vegetable oil found in prepared and processed foods has unhealthier fats that lead to obesity, hypertension, heart disease, and diabetes too.

 

Five substitutes for vegetable oil

You can use different substitutes for vegetable oil, as unconventional oil has different characteristics. Some can be used in grilling, some in frying, and others in baking.

While choosing the substitute for vegetable oil, one must know that the taste of the oil should not be robust, and it should not change the flavor of the dish.

 

  1. Olive Oil

This is one of the healthiest substitutes of vegetable oil. This oil is extracted from the green olives.

Olive Oil

Olives have a higher amount of good fats, which reduces the risk of heart disease and also prevents people from gaining weight. Sugar levels are also controlled if you use this substitute for vegetable oils.

This oil can be used as an alternative to regular vegetable oil in any marination or salads.

Some Other characteristics of Olive oil are:

 

ParametersCharacteristics
Smoking PointLow
Used ForSalads and Marination
Not Suitable forBaking

 

  1. Coconut Oil

This is one of the healthiest substitutes of vegetable oil. This oil is extracted from the coconut fruit.

Coconut Oil

Coconut has the right amount of healthier lauric acid, which reduces the risk of cholesterol and also prevents people from gaining weight.

You need to take the same measurement for coconut oil as vegetable oil for cooking purposes.

This oil can be used as an alternative to regular vegetable oil for food that requires high heating.

Some Other characteristics of Coconut oil are:

 

ParametersCharacteristics
Smoking PointVery High
Used ForBaking
Not Suitable forMarinade

 

  1. Avocado Oil

This is one of the healthiest substitutes of vegetable oil. This oil is extracted from the Avocado pulp.

Avocado has the right amount of healthier oleic acid, which reduces the risk of cholesterol and helps in making the immune system better, as it is an antioxidant as well.

Avocado Oil

Avocado oil has been proven useful in reducing blood pressure, and some reports mention that avocado oil has also reduced the risk of cancer.

This oil can be used as an alternative to regular vegetable oil for mostly making pasta sauces or salads.

However, the only issue with Avocado oil is that it is difficult to find it in supermarts easily because it is expensive.

Some Other characteristics of Avocado oil are:

 

ParametersCharacteristics
Smoking PointHigh
Used ForGrilling, Sauces
Not Suitable forBaking

 

  1. Flaxseed Oil

This substitutes of vegetable oil are a healthier one with the oil being extracted from the seeds of Flax

Flaxseed has the right amount of more robust fiber, which reduces the risk of constipation, prevents people from cholesterol issues, and also reduces the risk of heart diseases.

Flaxseed Oil

Flaxseed oil should be used on sprout salads for glaze and after grilling any meat items.

This oil cannot be used as an alternative to regular vegetable oil, where the food needs very high heating.

Some Other characteristics of Flaxseed oil are:

 

ParametersCharacteristics
Smoking PointVery Low
Used ForSalads, Grilled meats
Not Suitable forFrying

 

  1. Grapeseed Oil

Grapes as the fruit is usually used everywhere. After the Vineyards, make the wine, they take the unwanted seeds of grapes and make Grapeseed oil.

Grapeseed has the right amount of healthier unsaturated fats, which reduces cholesterol, and also reduces the risk of heart diseases.

Grapeseed Oil

Grapeseed oil should be used on dressings of salads for glaze and also in baking to give that flavor.

This oil cannot be used as an alternative to regular vegetable oil, where the food needs to be fried a lot.

Some Other characteristics of Grapeseed oil are:

 

ParametersCharacteristics
Smoking PointVery High
Used ForSalads dressings, Baking
Not Suitable forFrying

 

Final Words on picking substitutes for vegetable oil

It is essential to understand that the article mentioned above describes the healthier alternatives for vegetable oil.

But, what is essential for you to know is that for what purpose you are looking for changing the vegetable oil.

If you fry a lot of dishes very often, go with Avocado oil, if you prefer baking a lot, opt for coconut oil.

That’s not all!!!

Never restrict yourself to only one oil. Keep different substitutes of vegetable oil in your kitchen, to use it differently for different occasions

We hope you would have liked our article, and we look forward to hearing out from you about which substitute for vegetable oil worked well in your case.

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