It is critical to know about some healthier substitutes for vegetable oil as there are controversies about its health benefits or the lacking.

Vegetable oil has been a part of cooking since old times. It is referred to as a triglyceride that is extracted from different plant seeds and remains in liquid form at room temperature.

While some of the organic vegetable oils are a good source of healthy monounsaturated and polyunsaturated fats, others may contain unhealthy trans fat. That’s why you may need to substitute them with a healthier option.

This article looks into some healthy vegetable oil substitutes that you can use in cooking and baking.

Substitutes for Vegetable Oil

1. Olive Oil

Olive oil is considered as one of the healthiest cooking oil as it is rich in monounsaturated fats.

Olive oil contains a high level of antioxidants and omega-3 fatty acids that may help reduce the risk of heart disease. [1]

Olive oil is not a good option for recipes that require a high heat due to its low smoke point. It can be a good replacement of vegetable oil in marinades or dressing.

Olive oil has a strong flavor, meaning that it won’t be a good choice for baked goods.

substitutes for vegetable oil

2. Coconut Oil

Another popular alternative to vegetable oil is coconut oil that comes with numerous health benefits. 

Coconut oil possesses a significant amount of lauric acid, a saturated fat that can raise the level of good cholesterol and has limited pathogenicity. [2]

The rich, vanilla-like flavor makes coconut oil a good substitute for vegetable oil in baking. Remember, this oil is solid at room temperature, so you will have to melt it if your recipe requires liquid oil.

As this oil has a high smoke point, you can use it in baking and high-heat cooking.

3. Avocado Oil

Avocado oil originates from the pressed avocado pulp. It is an excellent source of healthy monounsaturated fat, mostly oleic acid.

Including avocado oil in your regular diet may help keep your blood pressure in control. An animal study shows that avocado oil could lower the blood pressure in Wistar rats. [3]

Besides, the antioxidants found in avocado oil can eliminate the free radicals in your body. Its high smoke point makes this oil a good choice for grilling, baking, stir-frying, etc.

Note that, you may not find avocado oil in your local grocery shop. You may look into the natural health food store if you want to use this oil.

substitutes for vegetable oil

4. Flaxseed Oil

Flaxseed oil originates from the seeds of the flax plant. 

Also called linseed oil, this oil is a good source of soluble fiber and may decrease the risk of cardiovascular disease by reducing the cholesterol level. However, further research is needed to establish the fact.

This oil can act as a laxative, meaning that you can use it if you are suffering from constipation.

In fact, a research published in the Journal of Ethnopharmacology confirms the efficacy of flaxseed oil in treating constipation and diarrhea. [4]

Since this oil is not heat-stable, you should not use it in cooking that call for high-heat. You can use flaxseed oil as a substitute for vegetable oil in marinades and salad dressings.

5. Grapeseed Oil

Grapeseed oil originates from the byproducts of the winemaking process. Although this oil is quite popular in skincare, you can use it as a cooking oil due to its high smoke point.

Grapeseed oil contains a significant amount of vitamin E, polyunsaturated, and monounsaturated fats that are beneficial for your health. [5]

However, the only downside of this oil is it contains a high amount of omega-6 fatty acids that may increase the risk of inflammation.

Grapeseed oil can be a good alternative to vegetable oil in deep frying, grilling, broiling, and any other recipes that require cooking over high heat.

Some Other Substitutes for Vegetable Oil

It’s not necessary that the ingredients you are using to replace vegetable oil have to be oil. Mashed fruit, unsweetened applesauce, or mashed banana can also be a good choice for baking goods.

Yogurt can also be a healthy replacement of vegetable oil in baking. However, the taste might be a bit tangy.

Final Word

There are quite a good options if you want to avoid using vegetable oil. However, depending on your priority, the alternative might change.

If you are looking for some healthy cooking oil, then the above-mentioned oils can work as great substitutes. But if your goal is to lose some weight, you can go for applesauce or yogurt.

Keep in mind that these oils are high in calories and fat. Although these fats are considered healthy, you have to use them moderately. Choose unrefined, organic cooking oils to get the best out of them.

Read Next: 6 Natural Substitutes for Brown Rice Syrup

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