Can you replace vegetable oil with coconut oil? (+9 substitutes)

In this article, we will answer the question “Can you replace vegetable oil with coconut oil?”, and what is coconut and vegetable oil?

Can you replace vegetable oil with coconut 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

Other substitutes of vegetable oil

Avocado oil

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 and ghee

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.

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.

Applesauce 

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

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.

Walnut oil

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 oil

Flaxseed or linseed oil can be used in place of vegetable oil in salad dressing, marinades, and for drizzling steak or grilled vegetables.

Safflower oil

Low in saturated and high in polyunsaturated fats, safflower oil can replica vegetable oil in baking.

Grapeseed oil

Grapeseed oil can replace vegetable oil in pasta sauces, soups, dressings, and baking because of its nutty flavor.

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.

What is coconut oil?

Coconut oil is extracted from the seed, flesh, and milk of coconut palm and fruit. Due to the high saturated fat content, this oil is resistant to rancidity and is recommended as a substitute for vegetable oils in cooking and frying at high temperatures.

Unrefined coconut oil

Unrefined coconut oil is extracted from fresh coconut milk that is obtained by drying the flesh followed by cold-pressing or wet-milling.

Refined coconut oil

Refined coconut oil is extracted from the dried coconut flesh. It involves bleaching or deodorizing the oil or the addition of sodium hydroxide for an improved shelf-life. Due to its high smoke point, 440℉, refined coconut oil is preferred for cooking and frying.

Pure or virgin coconut oil

If refined oil is extracted using steam or physical or mechanical methods, it is called pure coconut oil. Pure coconut oil is suitable for salad dressings and baking.

MCT coconut oil

It is prepared by removing lauric acid and the Long Chain Triglycerides(LCT). This step ensures the coconut oil stays in the liquid form but also deprives it of essential nutrients. MCT coconut oil is not recommended to use for cooking or skincare.

Conclusion

In this article, we answered the question “Can you replace vegetable oil with coconut oil?”, and what is coconut and vegetable oil?

References

https://www.bhg.com.au/substitute-for-vegetable-oil-alternatives-to-vegetable-oil#:~:text=Sunflower%20oil,-Getty%20Images&text=Sunflower%20oil%20is%20also%20a,to%20inflammation%20in%20the%20body.

Sana Ameer

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.

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