Vegetable oils are good for your health. But consuming excessive quantities of such oils is not good. Are there substitutes for vegetable oil? If so, what are they?
Unsaturated fats are good for intake. That is the main reason why we have been using vegetable oils for many decades now. But vegetable oils are processed products, especially from seeds such as sunflower, rapeseed, corn, soybean, etc. They do contain omega-6 in them, but an excessive consumption of these fatty acids may trigger adverse effects in your body. The bigger risk is when vegetable oils are hydrogenated, which makes them possess harmful fats. Clinical studies are link consumption of vegetable oils to lifestyle disorders like cancer, mental disorders and depression.
So are there any substitutes for vegetable oils? Yes, there indeed are a few substitutes. These are listed here along with their benefits.
#1. Butter: It contains vitamins such as A and D. It is also rich in monounsaturated fats. Also, the saturated fats present in it are not found to form cholesterol in blood. Melted (and subsequently cooled) butter can serve as a fine substitute for vegetable oils. It is an ideal choice for baking. The outcome of using butter helps in making your dish crispier. Its smoking point is at 340 degrees F and is used widely for cooking at low temperature.
#2. Coconut oil: This oil is known for the abundant levels of saturated fats. But such fats may not have adverse impact. Coconut oil also has other benefits such as easy to digest, faster to break down (metabolize), etc. Apart from these benefits, the oil also has antiviral and antibacterial properties; these help in keeping your body healthier against any potential threats. It can also help you shed weight by inhibiting your appetite.
#3. Yoghurt: Due to its rich and creamy texture, it can act as a great substitute for vegetable oils. It has a sizeable content of saturated fats and some monounsaturated fats. Its usage can be of the same quantity as that of conventional oils.
#4. Olive oil: This is a very popular among all other substitutes. Its immense popularity is due to a larger share of omega-3 fatty acids and antioxidants. It however is denser than most vegetable oils. Its steep smoking point makes it a right choice for frying purposes. It is also rich in vitamins E and K, which help in managing serious ailments like heart diseases, diabetes, etc.
#5. Avocado oil: Mashed avocado can work as a good substitute. It has a lot of polyunsaturated as well as monounsaturated fats. In terms of composition, this is quite similar to olive oil. This oil can help decrease your cholesterol levels and can boost the health of your heart. Another advantage with avocado oil is the abundant presence of vitamin K. This vitamin is known for its ability to decrease the risks associated with diabetes.
#6. Flaxseed oil: This oil breaks down (through oxidation) at very high temperatures. Hence, it is used for recipes where oil is added after cooking or for dressing salads. It also has laxative properties and can help if you have difficulties in passing stools. This oil is also a proven source for omega-3 and 6 fatty acids.
#7. Peanut oil: It has a very mild or almost neutral taste. This property makes it a great substitute for conventional vegetable oils. Another advantage of the peanut oil is its ability to control heart diseases by controlling cholesterol levels in your blood. It is known for its ability to prevent cancer and also help you shed body weight by suppressing your appetite.
#8. Mayonnaise: This is a combination of eggs with oil, and that makes it a fine alternative. It renders additional taste and moisture to foods. It is ideal for baking and shallow frying. The additional flavour mayonnaise can add to your foods is another benefit.
#9. Sesame oil: This is best for frying purpose. The taste of this oil may at times change the dish’s favour. Hence, for baking purposes, this oil is never added as an ingredient. This oil is known for the abundant quantity of antioxidants, vitamins, minerals and other natural substances. This oil can help in managing cardiac health, mental health and skin.
#10. Applesauce: This has a natural advantage of reducing the quantum of sugar added to your recipe. It renders extra softness to your recipes and can also help you make thinner brownies. This oil contains fiber and vitamin C in sizable proportion. Doctor however caution against excessive intake of this applesauce.
#11. Mashed fruits: Using fruits as a substitute for vegetable oils can help decrease the quantum of fats in your recipes. This substitute can avoid your foods from getting dried by adding a dose of moisture. The commonly used fruits include pears, bananas, apples, etc. These fruits can also add newer flavors to your recipe.
#12. Black beans: These beans are blended and brought to mashed output. The mashed beans may be used as replacement for traditionally used vegetable oils. The key benefits are inclusion of more fiber to your foods as well as yielding a strengthened composition to your recipe. These beans can also reduce the boost-up of sugar in your blood.
#13. Hempseed oil: The smoking point of this oil is very low. It is hence used for making sauces and dips. It has an abundant presence of omega-6 and omega-3 fatty acids. It has an abundant proportion of polyunsaturated fatty acids, which constitute nearly 75% of this oil. Its nutty flavor can add an extra aroma to your recipe, and also adds crispiness to foods.
All these substitutes can help avoid intake of needless calories and can provide you with essential nutrients. Clinical studies are fast establishing a link between excessive consumption of vegetable oils and health issues triggered by alterations in your body. On the other hand, the above substitutes can help lead a healthy life without comprising on tastes and flavors of foods.
Education: Doctor of Physical Therapy (DPT) from New York University. Experience: 5 years of experience writing for physiotherapy and sports medicine blogs, providing expert insights on injury prevention and rehabilitation.
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