Vegetable oils are kitchen staples. The neutral-flavored, high-heat oils are used for cooking various foods, work for all cooking methods, and are affordable. That said, the increasing awareness of their potential health hazards and environmental impact and the discovery that vegetable oils aren’t as healthy as people initially believed have prompted a search for vegetable oil substitutes.
Vegetable oils are high in omega-6 fatty acids and are often processed using harsh chemicals. This article will explore seven of the best vegetable oil substitutes. Keep in mind that using better-quality oils means you may have to have a few in your kitchen for different cooking methods. Some are ideal for high and low heat methods, while others are not. But before we get to the seven best vegetable oil substitutes, let’s go over what they are and how they’re made to understand why they aren’t the best.
What Are Vegetable Oils?
Vegetable oils are edible oils extracted from plants. The name is misleading because the oils are extracted from seeds and grains rather than vegetables. “Vegetable” oils include:
- Soybean oil
- Canola oil
- Corn oil
- Cottonseed oil
- Grapeseed oil
- Safflower oil
Soybean oil tends to be the most popular vegetable oil. It is often the sole ingredient listed on cooking oil bottles labeled “Vegetable Oil” in grocery stores. This particular vegetable oil is made by extracting the oil from whole soybeans. Oil extraction is done using a chemical solvent or putting soybeans through an oil mill where the beans are crushed and pressed. The cooking oil is mass-produced, which is why it is so affordable. Fortunately, chemical solvent or not, the oil is often purified and refined post-extraction.
Why Should I Find An Alternative?
Vegetable oils contain polyunsaturated and monounsaturated fatty acids, which fall into the good fat category. They are particularly high in omega-6 fatty acids, which have many health benefits, including reducing LDL cholesterol levels, improving the body’s sensitivity to insulin, and supporting heart health. The fatty acids are essential to a healthy diet because the body can’t produce them. However, the average Western diet already contains high amounts of these fatty acids, and too much of a good thing isn’t always good due to the risk of increased inflammation. There MAY be a connection between the increased consumption of these oils and the increase in chronic inflammatory diseases.
The environmental factors are also not in vegetable oil’s favor. Vegetable oils drive deforestation, land use, water consumption, and biodiversity loss. Moreover, they destroy existing and future food supplies, yet they provide less than 0.01% of our vital micronutrients. Those numbers don’t make producing these oils worth it, especially since there are less impactful substitutions.
Vegetable Oil Substitutes
Now let’s talk vegetable oil substitutes because there are many good ones to choose from! People mainly choose vegetable oil because of its high smoke point and neutral flavor, but others are better quality, better for you, and better for the environment. Whether you’re searching for another oil for frying, everyday sautéing, want to add moisture to baked goods, or simply promote browning, there’s something on the list for you. The switch may change the way you cook.
Avocado Oil
Avocado oil is one of the best vegetable oil substitutes. Not only is it nutritionally sound thanks to its high content of monounsaturated fats, polyunsaturated fats, and antioxidants, but its mildly grassy, nutty flavor adds a subtle touch of richness to any dish. Avocado oil has a high smoke point, making it suitable for high-heat cooking methods such as frying and grilling. It works well in various applications, and although the oil isn’t neutrally flavored, the flavor isn’t overwhelming. When shopping for avocado oil, be mindful of color. Authentic avocado oil is unrefined and has a dark green hue. Anything with little to no color isn’t worth buying because it has either been processed or cut with cheaper oil.
- Best Uses: All
- Flavor: Grassy and nutty
- Smoke Point: 510 degrees Fahrenheit
Ghee
Ghee is clarified butter, meaning the milk solids have been removed. To make ghee, butter is placed over low heat until the water evaporates, leaving behind the milk solids. Although not the healthiest on this list (it is butterfat), this vegetable oil alternative contains vitamins A and K2. It is also one of the more delicious vegetable oil substitutes, and there is certainly room for it in a balanced diet. As expected, the flavor is buttery, rich, and toasty.
Ghee is an excellent alternative to vegetable oil for high-heat cooking methods such as frying and sautéing. In fact, its smoke point is higher than that of vegetable oil. Since all the water is removed, ghee is also shelf stable. Most importantly, it’s versatile. It works with sweet and savory foods alike. The thing is, ghee is a little pricey (note that if convenience is your priority, store-bought ghee is well worth the investment). Fortunately, you can make it at home. To make ghee:
- Cut a pound of unsalted butter into slices.
- Place the slices into a saucepan.
- Bring to a simmer over low heat. After several minutes, the foam will begin to form at the top. When it does, skim it off with a spoon.
- Continue to skim the foam off the top as it forms.
- Continue to cook on low for 20 minutes or until the ghee develops a toasty aroma and milk solids collect at the bottom of the pan.
- Remove from the heat and set aside to cool for a few minutes, then strain through a cheesecloth and into a glass storage container.
- Best Uses: All
- Flavor: Buttery, rich, and toasty
- Smoke Point: 465 degrees Fahrenheit
Olive Oil
Olive oil has been used in Mediterranean cooking for centuries. The extraction method is pretty simple. It entails grinding olives to release their oils. Olive oil is high in monounsaturated fats, which benefit heart health. Moreover, it’s loaded with powerful antioxidants and has anti-inflammatory properties. Depending on the olive oil selected, flavor and aroma vary but range from delicate to complex. Herby, fruity oils work well in salad dressings and sweets, while olive oil on the bitter, peppery side is excellent for savory foods.
Olive oil has a low smoke point, so it is best used as a finishing oil or for low-heat cooking methods. On the other hand, extra-virgin olive oil has a higher smoke point, making it suitable for almost all cooking methods, including shallow frying. Since it is unrefined and the fats aren’t broken down, the oil can withstand higher temperatures.
- Best Uses: Low-heat cooking methods, baking, or as a finishing oil for olive oil. Extra-virgin olive oil can be used for low and high-heat methods, including frying and grilling.
- Flavor: Ranges from fruity and delicate to peppery
- Smoke Point: 350 degrees Fahrenheit for olive oil and 410 degrees Fahrenheit for extra-virgin olive oil
Almond Oil
Almond oil isn’t just for skin and hair applications. It is one of the seven best vegetable oil substitutes because of its versatility and nutritional value. First, the oil has a high smoke point, making it suitable for all cooking methods, including stir-frying and grilling! Second, the oil has a mild nutty flavor and is relatively neutral in most applications.
Almond oil is a healthy alternative to vegetable oil. The oil is rich in monounsaturated and polyunsaturated fats and is a good source of vitamin E. Just remember that there are two types of almond oil. Refined almond oil has a high smoke point, which is ideal for cooking, whereas unrefined almond oil should be used solely as a finishing oil.
- Best Uses: All cooking methods for refined. Use unrefined as a finishing oil.
- Flavor: Mild and nutty
- Smoke Point: 420 degrees Fahrenheit for refined and no heat suggested for unrefined
Coconut Oil
Coconut oil is made by pressing fresh coconut meat or dried coconut meat (copra). The oil has gained popularity recently due to its numerous health benefits. It is rich in medium-chain fatty acids that are quickly metabolized by the body. Furthermore, medium-chain fatty acids boost immunity and aid in digestion. It is also resistant to high heat, making it a great option for frying and sautéing.
Coconut oil is excellent in baked goods as well. Substitute vegetable oil with melted coconut oil to add moisture to baked goods like cakes and cookies, or use it in solid form. Unlike vegetable oil, coconut oil solidifies at room temperature and is a great addition to items like flaky pie crusts and biscuits, much like butter. Unrefined, pure virgin coconut oil has a mild, nutty flavor that adds a touch of tropical flair to food. If you’d like a neutral oil, use refined coconut oil because it is flavorless.
- Best Uses: Baking, sautéing, frying
- Flavor: Mild and nutty to neutral
- Smoke Point: 350 degrees Fahrenheit for unrefined and 400 degrees Fahrenheit for refined
Flaxseed Oil
Unlike vegetable oil, flaxseed oil is anti-inflammatory and an excellent source of omega-3 fatty acids. Those looking to increase their intake of omega-3 fatty acids and rebalance the omega-3 to omega-6 ratio will benefit from this vegetable oil substitute.
Flaxseed oil has a very low smoke point, so it should not be used for cooking, but if you use vegetable oil in homemade mayonnaise, dressings, and sauces, swap it for flaxseed oil. The oil has a nutty taste with bitter notes that work well with various foods.
- Best Uses: Condiments, salad dressings, and sauces
- Flavor: Nutty and bitter with a rich aroma
- Smoke Point: 225 degrees Fahrenheit, but heat should be avoided
Walnut Oil
Although we don’t hear much about it, walnut oil is a healthy, sustainable alternative to vegetable oil. As the name suggests, walnut oil is extracted from walnuts. The oil is rich in many of the nutrients that walnuts contain, including omega-3s. It makes a good substitute in no-heat applications like sauces and dressings and can also be used to sauté vegetables over gentle heat.
- Best Uses: Use in vinaigrettes, as a finishing oil, over low heat, or as a baking oil
- Flavor: Rich and buttery with a subtle bitterness
- Smoke Point: 225 degrees Fahrenheit
Overall, finding a suitable vegetable oil substitute is easy and is even easier when you know what’s available. Each substitute on the list has its own unique flavor and uses, so it’s essential to choose the one that works best for the food you’re making. Some of the best vegetable oil substitutes include coconut oil, avocado oil, olive oil, almond oil, and ghee. With some experimentation and creativity, it’s possible to find the perfect vegetable oil substitute while you bring something new and exciting to your kitchen.
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