Can you substitute coconut oil for canola oil? (+5 substitutes)

In this article, we will answer the question “Can you substitute coconut oil for canola oil?”, and what are the benefits of using coconut oil?

Can you substitute coconut oil for canola oil?

Yes, you can substitute coconut oil for canola oil. It is particularly a good substitute 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 for canola oil

Sunflower oil

Sunflower oil has a neutral flavor and is a good substitute for canola. Sunflower oil has a smoke point of 232°C and contains high levels of Vitamin E. However, a high omega-6 fatty acid content of sunflower oil is considered unsuitable as it has pro-inflammatory properties in excessive amounts.

Avocado oil

Avocado oil is rich in unsaturated fats and vitamin E. it makes for a good alternative to canola oil for frying, sauteing, searing, frying, and baking because of its neutral flavor. Avocado oil is an expensive substitute.

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 canola oil where little or no cooking is not involved like salad dressings.

Butter

Butter is a great substitute for canola in baking. It has a very rich taste and provides a creamy texture while softening the crumb of baked goods.

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 canola 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.

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.

What is canola oil?

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.

What are the benefits of using coconut oil?

Protects heart

The rich anti-oxidant content of coconut oil has proven beneficial effects on cardiovascular health. It can also be used to treat high blood pressure. Due to the high saturated fat content, the excessive use of coconut oil can lead to increased cholesterol levels but the oil is much healthier than butter.

Skincare

Coconut oil repairs the damaged skin helps in the hydration and regeneration of new skin cells. It has the potential to treat skin cancer and prevent aging.

Haircare

The active ingredient of virgin coconut oil, Lauric acid, has been found to reduce hair fall and damage by moisturizing the hair shafts and reducing protein loss.

Conclusion

In this article, we answered the question “Can you substitute coconut oil for canola oil?”, and what are the benefits of using coconut oil?

References

https://www.bhg.com.au/substitute-for-vegetable-oil-alternatives-to-vegetable-oil
https://www.healthline.com/health/food-nutrition/canola-vs-vegetable-oil#other-oils
https://www.bhg.com.au/canola-oil-substitute#:~:text=A%3A%20Olive%20oil%2C%20safflower%20oil,colour%2C%20flavour%20and%20smoking%20point.

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.

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