Can you substitute Olive Oil for Vegetable Oil? Olive oil is one of the healthiest oils you can purchase. Olive oil has healthy monounsaturated fats which studies have shown can lower your risk of cardiovascular disease. And other benefits of olive oil are that it helps to regulate blood sugar too. Even if a fat is healthy if you consume too much of it you can still gain weight. The healthiest oils are the ones that contain polyunsaturated and monounsaturated fats.
Some other oils that are great substitutes to Olive Oil is coconut oil. Coconut Oil has lauric acid which is a saturated fat that can raise good cholesterol levels.
Can You Substitute Olive Oil For Vegetable Oil? Photo Credit: dulezidar
A third healthy oil that is a good substitute to vegetable oil is Flaxseed Oil.
Flaxseed oil comes from the seeds of a flax plant and it is a reliable source of fiber. There was a 2015 animal study that showed that Flaxseed oil can help relieve constipation effects. It should be noted that this study was done on animals and not human beings.
Some small clinical studies have shown that it can help lower cholesterol levels and reduce heart disease.
A Fourth healthy oil is Avocado Oil
And it is a healthy monounsaturated fat and it has a reliable source of antioxidants. Avocado oil can be used for grilling, baking, dressings, marinades, saucing, etc. It can be used for all forms of healthy cooking. Avocado oil can be found in most natural food stores.
Peanut oil and Grapeseed Oil
These are great healthy substitutes for vegetable oil. They contain Vitamin E, monounsaturated fats, polyunsaturated fats. The only negative thing is that it contains a high amount of omega 6 fatty acids. So, because Americans consume a lot of omega 6 fatty acids through processed foods, we need to be careful that we are not consuming too much omega 6 fats from our diet.
If you consume too much omega 6 fatty acids, you can have an elevated risk of inflammation which leads to chronic diseases potentially occurring. If you are allergic to peanuts, then it isn’t advisable to add peanut oil. Grapeseed oil has 73 polyunsaturated fats, 17 percent monounsaturated fats and 10% saturated fats.
“Olive oil has healthy monounsaturated fats which studies have shown can lower your risk of cardiovascular disease. And other benefits of olive oil are that it helps to regulate blood sugar too. Even if a fat is healthy if you consume too much of it you can still gain weight.” Celebrity Fitness & Nutrition Expert Obi Obadike
A Fifth Healthy oil is Sesame Oil
And it has a good balanced ratio of monounsaturated and polyunsaturated fats. And lastly a really good cooking oil is MCT oil. Some athletes like to use this oil because they feel it enhances their energy performance.
This is low in calories and provides great energy for the body especially if you are a physically active person.
The Bottom Line is when choosing the best healthy alternative oil to vegetable oil you need to make sure that the oils you choose are high in monounsaturated and polyunsaturated fats. And it is important choosing oil that is low in saturated fats.
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References
Amber Hanif Palla, Anwarul-Hassan Gilani
Dual effectiveness of Flaxseed in constipation and diarrhea: Possible mechanism, Journal of Ethnopharmacology, Volume 169,2015, Pages 60-68,ISSN 0378-8741,
https://doi.org/10.1016/j.jep.2015.03.064.
(https://www.sciencedirect.com/science/article/pii/S0378874115002238)
M.J. Salazar, M. El Hafidi, G. Pastelin, M.C. Ramírez-Ortega, M.A. Sánchez-Mendoza, Effect of an avocado oil-rich diet over an angiotensin II-induced blood pressure response, Journal of Ethnopharmacology, Volume 98, Issue 3,2005, Pages 335-338, ISSN 0378-8741
https://doi.org/10.1016/j.jep.2005.01.044
https://www.sciencedirect.com/science/article/pii/S0378874105001121
Flaxseed and flaxseed oil. (2012, April)
nccih.nih.gov/health/flaxseed/ataglance.htm
