Health & Wellness Mom's Kitchen

Healthiest Substitutes for Vegetable Oil

Not all oil substitutes are appropriate for all types of cooking and recipes. Some oils have stronger flavors than others, which may alter the taste of your food. Other oils have low heat points and can’t be used for baking or high-heat cooking.

Although many oils offer health benefits, keep in mind most options are also high in fat and calories. Even if the fat is considered “healthy,” it may still pack on pounds if too much is consumed.

Olive oil                                                                 

Olive oil is one of the healthiest oils you can buy. It’s made from the fruit of the olive tree. Olive oil contains mostly healthy monounsaturated fats, which may help lower your risk of heart disease. They may also help regulate blood sugar.

Olive oil can be substituted for vegetable oil in dressings or marinades, and sautéed over low to medium heat. Since olive oil has a low smoke point, it shouldn’t be used for recipes that require high heat. Olive oil isn’t a good choice for baked goods due to its strong flavor.

 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.

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

Some evidence shows that it may help lower cholesterol and reduce heart disease, but more research is needed.It also helps in Constipation.

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.

A study showed that avocado oil may help lower blood pressure. It is 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.

Pistachio Oil

A jewel-like deep green color and a rich pistachio flavor makes this oil a stunning garnish for almost any dish. But since it’s not as delicate as most other nuts oils, pistachio oil also lends itself to both baking and sauteing. Bonus: It’s also adept at lowering cholesterol and, according to a recent report, lowering risk of heart diseaseDrizzle it over grilled fish, mashed potatoes, salads or steamed veggies.

Macadamia Nut Oil

Tag this golden-hued oil, typically cold-pressed from the meat of tree-ripened nuts, as the richest plant oil source of monounsaturated fats (85% monos.) It also sports the lowest levels of omega 6-fats, fats that some scientists suggest, in large quantities, may promote the harmful kind of inflammation at the root of many chronic diseases.It is Versatile enough for just about any culinary use. A high smoke point makes it work well for baking, a stir fry, or a sauté.

Grape Seed Oil

Prized by chefs for its neutral flavor and high smoke point, this polyunsaturated-rich oil is made from the seeds of wine grapes. Grape seed oil is adept at raising “good” cholesterol (HDL) and lowering LDL or “bad” cholesterol. However, unlike grapeseed extract, the oil doesn’t harbor appreciable amounts of proanthacyanadins, potent antioxidants that fight disease.Used for Frying and sauteeing. Good for ethnic dishes.
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kiara
kiara
Engineer by mind, writer out of passion. An avid reader, keen observer and extremely enthusiastic in exploring new things. In a long term relationship with love and enjoyment.I write to help people overcome their weaknesses by helping people with self-improvement and self-growth.

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