11 Healthy Substitute for Vegetable Oil

Vegetable oils are high in polyunsaturated fats which are linked with heart disease.

Some chemicals like petroleum solvents, deodorizers, and acids are needed to extract the oil, from the vegetables which make the oil a riskier option.

11 Best Substitute For Vegetable Oil

#1. Sesame Oil

Sesame has many health benefits which include skin benefits like reducing pimples, healing wounds and preventing rashes from appearing on the skin.

Sesame oil also helps in maintaining healthy bones, in managing depression, controlling blood pressure, improving your digestion, maintaining a healthy heart. It contains vitamin B complex and other essential vitamins like vitamin E and vitamin D.

#2. Raw Shea Butter

Shea butter is extracted from shea fruit of shea trees found in Africa. Raw shea butter which is extracted from shea fruit is a very good source of fatty acids, it also contains a high level of antioxidants and vitamin E and A both are essential for your skin as well as your eyesight.

It contains lupeol which reduces the risk of heart attack by lowering cholesterol and it also helps in protecting the heart vessels against inflammations.

3. Avocado

Avocado oil is as delicious as olive oil and can be easily substituted for vegetable oil. It has oleic acid which is healthy for your heart. Avocado oil is also high in lutein which is an antioxidant found good for your eyes.

Avocado oil is also helpful in preventing arthritis and gum disease. It is high in Vitamin E which is helpful for your skin. Some nutrients like the carotenoid antioxidants need fats in order to be absorbed in your bods, avocado has these fats. It also has monounsaturated fatty acids which help in reducing inflammation.

4. Unprocessed Unsalted Butter

Butter has got a bad reputation as being an unhealthy food but butter contains essential vitamins like A, D, K ANDE as well as minerals like manganese, zinc, iodine, copper, and selenium all of which are essential in the normal functioning of your body.

Butter has high levels of carotene a rare chemical which can either turn into antioxidants which help in strengthening your immune system or into vitamin A which improves your eyesight. Natural unsalted butter has high levels of HDL(the good cholesterol) hence it can save you from heart disease contrary to popular belief about butter.

5. Cocoa Butter

Cocoa butter is derived from the same cocoa beans which give you your delicious chocolate. Cocoa butter contains high levels of antioxidants like palmitic acid, oleic acid and stearic acid these antioxidants are essential in preventing the effects of aging like wrinkles and sun spots.

Cocoa butter is helpful for people suffering from anorexia as it helps in gaining weight in a healthy way. Cocoa butter helps in the production of serotonin the chemical produced in your brain which regulates your mood, taking cocoa butter will ensure that you do not have frequent mood swings.

6. Coconut Oil

Coconut oil is one of the most healthy sources of saturated fats and MCT (medium chain triglycerides) these MCT’S improve memory and reduce appetite. The major benefit of MCT’S is that they are easily digested by the liver and converted into ketones, ketones are known to treat conditions such as Alzheimer’s or epilepsy.

Coconut oil contains a substance known as lauric acid when digested it produces monolaurin which is a powerful antibacterial substance which kills pathogens like bacteria, fungi, and viruses. Coconut oil also helps in raising the level of HDL(the good cholesterol) in your body.

7. Ghee

Ghee can improve your intake of Vitamins like A, E, AND K these vitamins are essential in keeping your eyesight healthy and your skin glowing. One of the major benefits of ghee is that it is free from casein and lactose the sources of allergy in many people allergic to lactose and casein can easily digest ghee.

Ghee has high levels of CLA(conjugated linoleic acid) which reduces body fat, prevents the formation of cancer, reduces inflammation and lowers the blood pressure.

8. Olive Oil

A darling of health-conscious people olive oil has high levels of monounsaturated fats, it also has omega-3 and omega-6 fatty acids. The main type of fat which is found in olive oil is the monounsaturated fat or MUFA these types of fats help in lowering the LDL(bad cholesterol) level in your body which in turn leads to a reduced heart attack risk Olive oil also reduces the risk of blood clotting.

Olive oil has high levels of antioxidants like vitamin E, phenolic compounds and carotenoids.

9. Palm Oil

Palm oil is derived from a palm tree found in Malaysia, Indonesia and other East Asian nations. Palm oil is a healthy source of beta carotene which is helpful in boosting hormonal level and increasing the level of energy in your body.

Palm oil is rich in antioxidants which help in improving the immunity levels in the body. Palm oil like is rich in vitamins E, K and A hence is good for your skin, eyes, and bones. Palm oil supports a healthy pregnancy and reduces the risk of heart disease as it has a healthy balance of HDL(good cholesterol) and LDL(bad cholesterol).

10. Rice Bran Oil

Rice bran oil is an oil derived from the germ and husk of the rice kernel. Rice bran oil is found to benefit women during menopause. It has been stated by the WHO(world health organization that rice bran oil is the best combination of monounsaturated, polyunsaturated and saturated fats hence it contains a healthy balance of HDL as well as LDL cholesterol.

Rice bran oil also helps in preventing certain types of cancers like colorectal cancer, breast cancer, gastrointestinal cancer, and skin cancer. Vitamin E found in abundance in rice bran oil is beneficial for your skin.

11. Almond Oil

Edible almond oil is nowadays available in the market, it is a rich source of monounsaturated acids and HDL(good cholesterol). Almond oil also helps in reducing the levels of LDL(bad cholesterol in your body). Almond oil helps in reducing inflammation.

Almond oil is also helpful in preventing heart disease. Unrefined almond oil is the best do not go for refined oils, the only drawback of unrefined almond oil is that they cannot be cooked at high temperatures and hence should be used as a finishing oil only.


Which is your favorite substitute for the vegetable oil, let me know in comments

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