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 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.
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.
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 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.