In this article, we will answer the question “Can You Substitute canola oil for vegetable oil?”, and what are the other substitutes for vegetable oil?
Can You Substitute canola oil for vegetable oil?
Yes, you can substitute canola oil for vegetable oil. Canola oil is very nutritious, yet many people avoid it either because it is extracted from a GMO plant and there are a lot of theories surrounding the negative health impacts of the GMOs, or because people are allergic to canola oil.
Just like vegetable oil, canola oil has a neutral taste and can be used for stir-frying, baking, roasting, grilling, and pan-frying. Read on if you want to know the difference between canola and vegetable oil and the other healthy options to consider other than vegetable oil in your recipes if you do no use canola oil.
All you need to know about vegetable and canola oil
Vegetable oil is extracted from the seeds of fruits and other plant parts like bran. The vegetable oil you buy from the grocery store is usually a blend of different vegetable oils like soybean, corn, safflower, sunflower, etc, therefore, there is little knowledge about 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 that ranges from 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.
Canola oil is extracted from the seed of the canola plant. Canola plant is produced by the cross-breeding of two varieties of rapeseed to lower the erucic acid levels in the GMO form.
Similar to vegetable oil, canola oil has a neutral taste, therefore, these two can be used interchangeably in your recipes. But canola has a lower smoke point i.e 460°F. Canola oil has a higher level of unsaturated fatty acids than saturated fats and about 0.4% trans fats that make it a healthy choice.
Other substitutes of vegetable 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.
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.
In this article, we answered the question “Can You Substitute canola oil for vegetable oil?”, and what are the other substitutes for vegetable oil?