Need to know the best alternative for cooking with vegetable oil? Be it sunflower, olive or canola oil, there are plenty of alternatives you may already have on hand – but not all of them will suit your needs. Some oils have more robust flavours than others, which can alter the taste of food. Others have low smoke points and can’t be used for high heat cooking (e.g. when baking cakes, muffins and brownies.)
Here, we’ve put together 6 replacements for vegetable oil so you’re covered for every occasion.RELATED:Cauliflower schnitzelWhat is vegetable oil?
Vegetable oil is a liquid fat that’s used to add flavour, assist with texture and cook food at high temperatures, including deep frying and roasting. It’s neutral in taste, which also makes it suitable for salad dressings and chilled dishes.What is vegetable oil made of?
Vegetable oil is a term used to describe all oils derived from plants, such as canola, sunflower and olive oil. However, you’ll also find bottles of ‘vegetable oil’ on the shelves of your local supermarket. This product is generally a blend of multiple oils, for example; corn, soybean and palm oil.Is vegetable oil healthy?
As vegetable oil is refined and highly processed, it isn’t the healthiest of cooking oils. It has little nutrient value and has a high concentration of omega-6 fatty acids and polyunsaturated fats. The body needs an even balance of omega-3 and omega-6 fats and when we consume too much of each, it can lead to inflammation and other health problems. In fact, research out of the University of Western Ontario found a direct correlation between this and an increased risk of cancer, while another study published in the journal Epidemiology linked omega-6 consumption to coronary heart disease. In addition, sometimes oils included in vegetable oil blends are pushed past their heat tolerance during processing and become rancid as a result. (This is especially the case with palm oil.)RELATED: Olive oil tea cakeHydrogenated vegetable oils – which are often found in processed foods and takeaway – are also worth avoiding. These contain trans fats, which have been found to contribute to obesity, high blood pressure and type 2 diabetes.That said, experts advise that vegetable oil is fine to consume in moderation as it is a good source of monounsaturated and omega-3 fats:“Vegetable oil is safe to use in cooking and salads and won’t do you any harm in small quantities. However, if you have olive oil at home, I’d recommend using that instead because of it has many more health benefits,” practising accredited dietician Natalie Von Bertouch tells New Idea Food. “It’s also important to watch your portion size as oils are still a fat and are therefore high in calories.”What are the best substitutes for vegetable oil?
- 1. Canola oil
2. Sunflower oil
3. Olive oil
4. Coconut oil
5. Butter
6. Avocado oil
1. Canola oil
2. Sunflower oil
3. Olive oil
4. Coconut oil
5. Butter
6. Avocado oil
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