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Olive Oil - 5 Oils That Can Easily Substitute It!

Dr. Rajesh G Chaudhari 89% (601 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda,  •  17 years experience
Olive Oil - 5 Oils That Can Easily Substitute It!

Olive oil can reduce your appetite if consumed regularly, reveals a study conducted by the University of Georgia. The study suggests that eating foods high in polyunsaturated fats regularly can have an effect on your hormones, which will result in reduced appetite and olive oil is a known form of polyunsaturated fat. Also, as per another study published in the Journal of Cancer Therapy, recommends cooking vegetables in olive oil will be helpful in reducing the risk of cancer. 

These studies definitely certify that today, olive oil is the king of oils, whether you’re making desserts or frying chicken. And, it has become a staple substitute for butter, ghee and lard, because, in comparison to these fats, olive oil has only about 40 calories per teaspoon. However, there are times when olive oil is either not available or you are not in a position to buy it, then in such a case what other alternatives should you go for? 

Here are a few other oils that are just as healthy:

  1. Canola Oil: Canola oil is produced from the rapeseed plant. This is an extremely versatile oil and can be used for cooking and baking as it has a neutral taste. As compared to olive oil, canola oil has less saturated fat and hence can even be considered the healthier alternative. In fact, canola oil has the lowest level of saturated fats amongst all cooking oils.
  2. Peanut Oil: Peanut oil is another heart-healthy oil that can be used in place of olive oil. This oil has a high smoke point and hence is best suited for frying foods. It also has a longer shelf life as compared to other oils. However, many people are allergic to peanuts and if you have been diagnosed with such an allergy, you should avoid using peanut oil.
  3. Sesame Oil: Sesame oil is very popular in Asian cuisine. It is a great substitute for olive oil when it comes to cooking food on the stovetop. However, this oil has a strong taste and hence should be used sparingly. It is also a little higher in its polyunsaturated fats as compared to olive oil. There are two types of sesame oil; dark sesame oil and light sesame oil. The former is ideal for seasoning food while the latter may be used to fry foods.
  4. Avocado oil: Avocado oil is rich in omega-3 fatty acids. Thus, making it a heart-friendly oil that helps lower bad cholesterol level and maintains good cholesterol level. Avocado oil can be used to cook food or can be used as a dressing. This oil has a mild taste that enhances the overall flavor of the dish.
  5. Coconut oil: Coconut oil is another heart-healthy oil. This oil is rich in lauric acid; a type of saturated fat. It helps in lowering the level of cholesterol and can prevent heart diseases. Coconut oil can be used to fry foods as well as to bake foods. It has a slight sweetness in its taste and if you are very health conscious, you can opt for virgin coconut oil.

In case you have a concern or query you can always consult an expert & get answers to your questions!

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