Last Updated on July 23, 2022 by Cristina
Canola oil is a common ingredient found in many different foods. However, it uses synthetic chemicals in the process of making it and it contains trans fats, making it not the best option for some people. Fortunately, you can use a healthy alternative to canola oil in many recipes.
Canola has become the second-largest oil crop across the world and has grown to be one of the most popular fat sources used within the food industry. Many people are now choosing to avoid using it due to health concerns. Fortunately, there are other healthier oils you can use in place of canola.
What Is Canola Oil?
Canola oil is a type of vegetable-based oil made from the canola plant. The canola plant is an oilseed crop developed by plant crossbreeding.
Canadian scientists developed the canola plant from the rapeseed plant. Rapeseed contains erucic acid and glucosinolates, which are toxic compounds. They came up with the name of the new plant by combining ‘can’ from Canada and ‘ola’ for oil.
Though it looks identical to the rapeseed plant, it is safe to eat and contains different nutrients. Since its development, many different varieties have been created, leading to a boom in the oil industry.
Over 90% of the canola plants in America are GMO. In addition to being a popular oil, it is also an ingredient for animal feed and a fuel alternative to diesel.
Potential Health Effects
Compared to other oils, canola oil is low in saturated fats. Since it is highly processed in the United States, it tends to be low in nutrients. However, it can be a good source of vitamin A and vitamin K.
Though canola oil is promoted for having heart-healthy fat, there are some studies that dispute this claim. There are arguments on both sides whether it is good for you or not. Though canola oil is often fine in moderation, some people prefer to avoid it.
Substitutes For Canola Oil: Finding A Healthy Alternative To Canola Oil
If you are wanting to eliminate or reduce canola oil from your diet or simply don’t have it on hand, there are some great alternatives to it. Fortunately, there are alternatives that are just as good whether you are baking or cooking.
Coconut oil is derived from coconut palm. It has many health benefits including antimicrobial and antioxidant properties. In addition, it is even beneficial for your skin and your hair and can even potentially help with weight loss.
Coconut oil is ideal for baking or cooking and it is particularly good for high heat cooking. However, it is higher in saturated fats than other oils. It has a neutral flavor and will not give your food a coconut taste.
Avocado oil is extracted from the pulps of avocados. It has a high smoke point, making it a great option for cooking your favorite meats and savory dishes. In addition, it can also be used for baking and provides a slightly nutty flavor.
Avocado oil is full of many healthy nutrients. It contains healthy fats while reducing cholesterol and improving heart health. It is even a great source of antioxidants, essential fatty acids, minerals, and vitamins.
Sunflower oil comes from the process of pressing the seeds of the sunflower plant. It is low in saturated fats and even thought to provide some heart benefits. Sunflower oil is a good source of polyunsaturated fats, which can help prevent type 2 diabetes and also improve cholesterol.
Due to its high smoke point and neutral flavor, it is great for sauteing and stir-frying. It is a light oil that is easy to digest.
Olive oil comes from the natural oil extracted from olives. It is one of the most popular oils thanks to its great flavor and versatility. Olive oil is rich in antioxidants and contains healthy fats as well.
There are many health benefits that come with olive oil. It aids in heart health, has anti-inflammatory and anti-cancer properties, and can even reduce strokes and type 2 diabetes. Olive oil is great for sauteing, salad dresses, sauces, and much more.
Safflower oil comes from the seeds of safflower plants. It has a high smoke point, making it great for frying and sauteing. Safflower oil is rich in unsaturated fats and high in vitamin E. It has a composition and flavor similar to vegetable oil.
Peanut oil comes from the seeds of the peanut plant and often has a mild, neutral taste. However, if it comes from roasted peanuts, it has a stronger peanut smell and flavor. It is a good source of vitamin K and may also reduce heart disease.
Peanut oil is popular for frying, as well as stir-fries and sauteing. In addition, peanut oil is also great for adding flavor.
Applesauce Or Mashed Banana
When it comes to baking, applesauce and bananas can be a great, healthy canola oil substitute. The ratio of applesauce and mashed banana in baking when substituting for canola oil is 1:1.
The applesauce and mashed banana provided baked goods with the moisture that oil brings. In addition, it can help with the tenderness and fluffy texture in certain baked goods. Apples and bananas come with many beneficial health benefits and are a great replacement for using oil.
Finding A Canola Oil Replacement
Canola oil is one of the most popular oils used in baking and cooking. People all across the world use it in different recipes thanks to its neutral flavor. Though it has many uses, some people prefer to avoid it due to some potential health concerns.
Fortunately, there are some great alternatives for canola oil you can use, whether you are baking or cooking. The best oil alternatives include coconut, avocado, sunflower, olive, safflower, and peanut. In addition, you can use mashed bananas or applesauce in its place when you are baking.
Do you have any questions regarding finding a healthy alternative to canola oil? If so, please ask any questions regarding oil for cooking or baking in the comment section below.