In this article, we will answer the question “Can I substitute sunflower oil for vegetable oil?”, and what are the other substitutes for vegetable oil?
Can I substitute sunflower oil for vegetable oil?
Yes, sunflower oil can be substituted for vegetable oil for frying or roasting. Read on if you want to know what is sunflower oil and how to replace it with vegetable oil.
What is sunflower oil?
Sunflower oil is extracted from sunflower seeds. It has a mild taste and a high smoke point and is perfect for deep frying, roasting or stir-frying. You can use sunflower oil to make the best roasted-potatoes and Yorkshire pudding. It can also be used in baking instead of butter if you are intolerant to dairy products.
Sunflower oil is a nutrient-dense oil and is rich in powerful antioxidants like VItamin E that help protect cellular help and boost immunity. It also provides ample amounts of phytochemicals like choline and phenolic acid and is trans-fat free. Sunflower oil is low in saturated fats and plays important role in lowering LDL cholesterol to promote heart health.
What is vegetable oil?
Vegetable oil is extracted from the seeds of fruits and other plant parts like bran. Store-bought vegetable oil is usually a blend of different oils like soybean, corn, safflower, sunflower, etc, providing little knowledge on the product origin and processing techniques.
Vegetable oil does not overwhelm the recipe with its flavor because it tastes very neutral and is the go-to choice for frying food because of a high smoke point(400-450°F).
Vegetable oils are converted into margarine by partial hydrogenation of the unsaturated fats present in vegetable oils. The resulting hydrogenated product is more resistant to rancidity and much stable at room temperature.
Other substitutes for vegetable oil
Coconut oil is a good substitute for vegetable oil in recipes that require or are not affected by a mild coconut flavor e.g cookies, cakes, and muffins. Coconut oil has a higher saturated fatty acid content but it lowers the LDL by having an impact on the levels of HDL. Therefore, there is much debate over whether to label it healthy or unhealthy
Avocado oil is rich in unsaturated fats and vitamin E. It makes for a good alternative to vegetable oil for frying, sauteing, searing, frying, and baking because of its neutral flavor. Avocado oil is expensive.
Extra -virgin olive oil
Extra-virgin olive oil has a pungent flavor and has a smoke point of 405°F. High in unsaturated fats, extra-virgin olive oil is a great substitute for vegetable oil where little or no cooking is not involved like salad dressings.
Butter is a great substitute for vegetable oil in baking. It has a very rich taste and provides a creamy texture while softening the crumb of baked goods.
It is not an oil but can be used instead in some recipes. As the name suggests, applesauce is made from apples spicy or sweet condiments. It is served as a side dish in many countries and is a good substitute for vegetable oil in recipes where moistening is required like cakes, cookies, muffins, and cupcakes. Adjust the spicy or sweet level in your recipe because this sauce has added condiments.
Peanut oil is a good substitute for vegetable oil for curries and stir-fries because it does not pick up the odor of the other food ingredients. It has a mild and sweet nutty flavor and is high in saturated fats. Only a tbsp of peanut oil provides 11% of the RDI for Vitamin E.
When heated, walnut oil develops a bitter taste. Therefore, its best use is in salads, for drizzling your fish or steak, tossing pasta, in cold sauces. It brings out a sweet nutty flavor when added to chilled desserts or ice cream. Walnut oil is packed with antioxidants, omega-3 fatty acids, and polyunsaturated fats.
Flaxseed or linseed oil can be used in place of vegetable oil in salad dressing, marinades, and for drizzling steak or grilled vegetables.
Low in saturated and high in polyunsaturated fats, safflower oil can replica vegetable oil in baking.
Grapeseed oil can replace vegetable oil in pasta sauces, soups, dressings, and baking because of its nutty flavor.
The looks like butter but has a more concentrated nutty and roasted flavor. Use it for frying eggs and bread, tart rye crepes, or zucchini fritters.
Health benefits of sunflower oil
In this article, we answered the question “Can I substitute sunflower oil for vegetable oil?”, and what are the other substitutes for vegetable oil?