Vegetable oil is mostly used oil for cooking. Vegetable oil contains unnecessary fats and omega-6 in high quantities which is bad for the body so these days people are realizing the benefits of using their substitutes.
There are many substitutes for vegetable oil that you can use :
- Mustard oil
- Olive oil
- Sunflower seeds oil
- Clarified Butter (Ghee)
- Coconut oil
- Butter
Most people use mustard oil and olive oil in place of vegetable oil and it’s their healthy choice as unlike vegetable oil these oils have many benefits for the heart, digestion, and overall body.
Nutrition Chart: Cooking Oils and Butter
| Nutrient (per 1 tablespoon) | Coconut Oil | Safflower Oil | Olive Oil | Mustard Oil | Butter |
|---|---|---|---|---|---|
| Calories | 120 | 120 | 119 | 124 | 102 |
| Total Fat | 14g | 14g | 14g | 14g | 12g |
| Saturated Fat | 12g | 1g | 2g | 2g | 7g |
| Monounsaturated Fat | 1g | 10g | 10g | 7g | 3g |
| Polyunsaturated Fat | 0.5g | 2g | 1.5g | 4g | 0.5g |
| Cholesterol | 0mg | 0mg | 0mg | 0mg | 31mg |
| Sodium | 0mg | 0mg | 0mg | 0mg | 82mg |
| Total Carbohydrates | 0g | 0g | 0g | 0g | 0g |
| Protein | 0g | 0g | 0g | 0g | 0g |
| Vitamin E | 0.1mg | 4.6mg | 1.9mg | 0.7mg | 0.3mg |
| Vitamin K | 0.6mcg | 1.9mcg | 1.4mcg | 1.3mcg | 0.1mcg |
What can you Substitute for vegetable oil in baking?
Baking requires fats and oil and vegetable oil is mostly commonly used in the process of baking.
One can not deny that vegetable oil is very good in baking but if we want a substitute for it then what are the options available?
For baking you can use many other oils than vegetable oil as baking does not require oil with high fat content. Coconut oil, safflower oil, or olive oil can be used.
Can I use butter instead of vegetable oil?
Yes, you can surely use butter in place of vegetable oil because butter is very good for cooking food and it has an awesome taste.
I myself have tasted the food cooked in butter and I can assure you you will forget vegetable oil forever after eating it.
You can also use 1:1 vegetable oil and butter for a balance of fats.
Both contain high fat but remember butter contains healthy fats which are good for the body and vegetable oil does not.
Vegetable oil is not good for the heart and its higher quantity in a regular way also promotes cancer whereas butter has a lot of benefits.
Food cooked with butter is easy to digest favorable for promoting heart health and improves sleep.
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What is a substitute for oil in cake mix?
Vegetable oil is used for baking cake because it is considered the best oil to make cake material moist and tasty.
But today we will get to know about the substitute which will not only be healthy but contains the properties to make the cake as tasty and moist as vegetable oil makes.
Olive oil is the best alternative to vegetable oil in making the cake because it does not have any strong smell and also it does not contain high saturated fats which keep it moist.
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What can I use instead of vegetable oil in brownies?
From old times vegetable oil has been commonly used in making brownies.
It makes its outer surface shiny, and plain while its inside part remains fluffy.
Butter is a very good substitute for making brownies it is more healthy and tasty than vegetable oil.
Butter not only makes the outer surface plain and smooth but it makes whole brownies super soft and they just melt in your mouth.
Olive oil can also be used in making brownies as they also contain low fat content so it is another healthy choice for making it.
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Is it ok to use olive oil instead of vegetable oil?
Yes, it is ok to use olive oil instead of vegetable oil because it is not smelly and also less in saturated fats as compared to vegetable oil.
While almost all people use vegetable oil for cooking food in their daily lives some people also cook their food in olive oil as it is the first choice after vegetable oil.
It has many benefits for our health and it is very favorable for cooking food. Unlike vegetable oil, it does not promote obesity and heart disease.
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Information Source
https://en.wikipedia.org/wiki/Olive_oil
https://en.wikipedia.org/wiki/Coconut_oil