Vegetable oil is the preferred choice for most when it comes to the best type of oil to use. Its use is essential in many kitchens.
However, if for some reason you had to choose an alternative, what would it be?
Most people will suggest you choose olive oil, coconut oil, canola oil, sunflower oil, avocado oil, or butter. However, if you need to substitute vegetable oil in a recipe, it’s important that you have good alternatives.
Today we’re talking about the 10 best vegetable oil alternatives for when your regular store may run out.
Contents
What is vegetable oil?
Vegetable oil is natural oil extracted from various types of fruits, seeds, grains, and nuts, all of which are considered vegetables in this context.
In vegetable oil production, some of the most common sources are canola, coconut, corn, cottonseed, olive, palm, palm kernel, peanut, safflower, soybean or sunflower. .
In most cases, when vegetable oil is purchased, it is usually a combination of these seed oils depending on availability. The term vegetable oil simply means that the oil is not made from animal fats, but from grains, seeds and nuts.
By its name, vegetable oil might be associated with good health, but it’s not. Vegetable oil is used for its flavor. It also helps with the texture of food, and also with cooking it.
Better alternatives to vegetable oil.
We have vegetable oil alternatives that can be recommended based on research and found to be the best vegetable oil substitutes. So let’s see some of them:
Olive oil.
Olive oil is a convenient substitute for vegetable oil, although it is slightly more expensive.
Basically, olive oil is extracted from the fruits of the olive tree. Its content includes monounsaturated fats which have many health benefits including decreasing inflammation and reducing the risk of heart disease.
Olive oil is one of the healthiest alternatives to vegetable oil. Unfortunately, it’s not ideal for frying.
Olive oil has natural flavors and may not be ideal for cooking. It goes well with stir-fries, salad dressings and marinades.
Avocado oil.
Avocado oil is a very healthy alternative to vegetable oil for cooking.
Basically, avocado oil is obtained from avocado pulp and is rich in oleic acid, which is a monounsaturated fat.
Likewise, avocado oil can be used for frying and high temperature cooking. It has a buttery flavor and works surprisingly well in salad dressing.
Coconut oil.
Coconut oil is obtained from coconut meat. Basically, coconut oil has a tropical aroma and some health benefits that make it the best alternative to vegetable oil.
It contains lauric acid, which is a saturated fat believed to increase good cholesterol levels in the body. It works well for baking if you don’t care about taste.
It is also good for high temperature cooking and frying.
Coconut oil can become solid at room temperature and may not mix well if used with other cold ingredients from the refrigerator.
Butter.
Yes, butter is a great alternative to vegetable oil. Butter contains a high amount of saturated fat along with vitamins A, E and K12 which are extremely beneficial for the human body.
Butter can be used in both sweet and savory recipes. It’s a great option for baking brownies and cakes. You can also use it in stir-fry
Ghee.
Ghee is made by heating butter until the liquid and milk solids separate from the butter, leaving only the oil that is ghee. It is a type of clarified butter.
Ghee has many health benefits such as anti-inflammatory properties and digestive aids.
Ghee is a good alternative to vegetable oil and can be used for cooking and high heat cooking. It also has a toasty and nutty flavor. It is recommended for roasting spices.
Apple puree.
Applesauce is not the first choice when thinking of an alternative to vegetable oil, but it is actually a substitute and can be used on its own in cooking. It adds moisture to cakes and gives them the desired soft and chewy texture.
By using applesauce, you also ensure that you have fewer calories. Applesauce is naturally sweet, so keep that in mind when adding sugar to your recipe.
Grape seed oil.
Grape seed oil is obtained from the seeds of grapes and is a by-product of wine production.
Basically, grapeseed oil contains monounsaturated and polyunsaturated fats with vitamin E, as well as omega 6 fatty acids.
Additionally, grapeseed oil is a great alternative to vegetable oil because it is natural, tasteless, and odorless. It can be used for roasting, frying and grilling as well as frying. Grapeseed oil can also be expensive compared to vegetable oil.
Linseed oil.
Linseed oil, also known as linseed oil, is obtained from ripe flax seeds.
Basically, flaxseed oil has great health benefits and works as an alternative to vegetable oil.
Flaxseed oil is high in fiber and is thought to help lower cholesterol levels and the risk of heart disease.
Flaxseed oil is not good for recipes that call for the oil to be cooked or baked. However, it is an excellent option for dressing salads and marinades and also for basting cooked foods.
Sesame oil.
Sesame oil is a great option for sautéing and drizzling and is used primarily in Asian countries and the Middle East when cooking.
Basically, sesame oil is obtained from raw sesame seeds and is packed with beneficial nutrients.
Sesame oil contains antioxidants and is thought to reduce inflammation, improve heart health, regulate blood sugar and may help fight arthritis.
It has a nutty flavor and works best in slow to medium cooking, such as stir-fries and stir-fries. Refined sesame oil can be used for frying.
However, it is not the best option for cooking, due to its flavor. It has a very strong flavor that can overpower other flavors in a dish, so care must be taken when using it. Toasted sesame oil is great for salad dressings and marinades.
Yogurt.
It may seem strange, but yogurt is really an alternative to vegetable oil, especially in baking. Using yogurt helps reduce the amount of fat in baked goods and also adds calcium, protein and B vitamins to treats.
It is best to use unflavored yogurt, such as Greek, fat-free or low-fat. If yogurt is used instead of vegetable oil, the use of other liquid ingredients should be reduced.