Peanut oil is a staple of many recipes. It’s great for frying, and it’s even got a high smoke point, which means you can use it for sautéing and searing. But peanut oil has some drawbacks: it’s expensive and full of saturated fats (which are bad for your heart).
If you’re looking for a peanut oil substitute in your cooking, there are several options that can help you cut costs and keep your heart healthy. Here’s what you need to know about making the switch from peanut oil to one of these alternatives
What is peanut oil?
Peanut oil is a vegetable oil made from peanuts. It is commonly used in Asian, African, and South American cuisine, where it has a strong flavor that can be neutralized by the addition of other ingredients.
Peanuts are one of the most popular snacks around the world, but many people do not know that peanut oil is also edible. It is used in many recipes, including those that call for frying foods.
Peanut oil comes from roasted peanuts and has a pleasant nutty flavor that makes it an ideal choice for this purpose. The taste of this oil can be improved with additional cooking or toasting and it can be used in any dish where you would normally use olive oil.
Peanut oil is rich in monounsaturated fats and has no cholesterol at all. It also contains vitamin E and lecithin, both of which are essential nutrients for good health. Peanut oil does not contain as much saturated fat as other oils such as olive or sunflower oils and so it should not be consumed in large quantities by anyone who suffers from heart disease or high cholesterol levels (which can lead to heart disease).
11 Best Peanut Oil Substitutes
1. Sunflower Oil
The sunflower seed oil has a mild flavor and aroma as well—it’s actually very similar in taste to peanut oil! Like grapeseed oil though sunflower seed oil does have some health benefits which makes it a better choice than peanut oil.
The main health benefit of the sunflower seed oil is its ability to assist in the absorption of certain vitamins in the body—namely vitamins A, D, E, and K. Sunflower seed oil works by acting as an emulsifier which means it helps carry these fat-soluble vitamins through the body. This helps your body to increase absorption rates and makes them more available for use by your body.
2. Grapeseed Oil
Grapeseed oil also has a high smoke point, so it works well for frying or sautéing. It has a nutty taste that’s similar to peanut oil, but not quite as strong or sweet.
It has a mild flavor and aroma, so it won’t change the taste of your food (though there are other types of grapeseed oils that will add flavor). It’s pretty expensive compared to other oils on this list, but if the price isn’t an issue for you then go ahead and give it a try!
3. Canola Oil
Canola oil is another good substitute for peanut oil because it has a neutral flavor and high smoke points. However, be aware that some people are allergic to canola (but not all), so if you’re using this in place of peanut oil, make sure not everyone in your family will have an allergic reaction if they eat something made with the substitute!
4. Olive Oil
Olive oil is another popular choice for cooking due to its high smoke point (410 degrees Fahrenheit) and neutral flavor when heated. Olive oil contains monounsaturated fats which are good for your heart but bad for your arteries if consumed in large quantities due to their high-calorie count (about 120 calories per tablespoon). Olive oil also contains antioxidants that help fight free radicals in the body which cause cell damage leading to chronic diseases like cancer or heart disease.
5. Almond Oil
Almond oil is a light, nutty-flavored oil that can be used in place of peanut oil. It has a high smoke point of 450 degrees Fahrenheit (230 Celsius), so it’s good for high-heat cooking. You can use it as a substitute for peanut oil in any recipe, but you should use it sparingly because its flavor may not always blend well with other ingredients.
6. Walnut Oil
Walnut oil is another option to consider when you’re looking to replace peanut oil. It has a similar smoke point to almond oil and doesn’t have a strong flavor, so it’s easy to work with cooking and baking. Walnut oil can also be used in salad dressings and sauces.
7. Avocado Oil
Avocado oil is one of the most healthy oils in the world. It’s rich in vitamin E, monounsaturated fats, and oleic acid, which makes it a great alternative to peanut oil. You can use avocado oil in salads, sautéing, or baking.
8. Safflower Oil
Safflower oil is a good substitute for peanut oil because it’s low in saturated fats, high in polyunsaturated fats (good fats), and has no cholesterol. Like other vegetable oils, safflower oil contains omega-6 fatty acids and omega-3 fatty acids which help reduce inflammation. Safflower oil can be used for deep frying but should not be used for cooking at high temperatures because this may cause oxidation of the oil.
9. Sesame Oil
Sesame oil is a great substitute for peanut oil. It’s a popular ingredient in Asian cooking and has a bold flavor that’s similar to peanut oil. One difference between sesame oil and peanut oil is that sesame oil has a higher smoke point, which means it can be heated to higher temperatures without burning. That makes it ideal for stir-fries and other dishes that require high heat.
10. Vegetable Oil
Vegetable oils are made from various types of plants and seeds, such as corn, soybean, or sunflower seeds. They’re a good choice if you need an inexpensive oil with a neutral flavor. Vegetable oils are generally used for frying foods because they have high smoke points (450 degrees Fahrenheit). They’re also good for baking because they don’t go rancid easily, which means you can store them at room temperature for longer periods of time without worrying about them spoiling.
11. Soybean Oil
Soybean oil is the most common substitute for peanut oil. It’s made from soybeans, which have a neutral flavor and can be heated to high temperatures without burning.
Soybean oil is often used as a vegetable oil in stir-fries, sautés, and salads. It has a slightly nutty flavor, so it works well with dishes that have other nutty ingredients like peanuts. Soybean oil also works well in baked goods because it does not produce trans fats when it’s heated.
FAQs
What are the health benefits of peanut oil?
Peanut oil contains monounsaturated fats which are heart-healthy in nature. It also contains vitamin E, which protects your body from free radicals and helps boost your immune system.
Is peanut oil good for cooking?
Yes, it is very good for cooking since it can withstand high temperatures without breaking down or turning rancid. Also, its high smoke point makes it perfect for frying foods as well as sautéing them.
What other oils can I use?
Canola oil is an excellent alternative to peanut oil. Canola has a mild flavor that isn’t overpowering, so it works well in most recipes where you want to add a little extra flavor without overpowering your dish. You can also try almond or walnut oils if you want something with a bit more flavor than canola. These oils have a nutty taste that complements many different types of dishes.
Are there any disadvantages?
Some people don’t like using certain oils because they contain trans fats or saturated fat — two types of fat that increase your risk of heart disease or stroke if consumed in large amounts over time. Peanut oil contains relatively high levels of both trans fats and saturated fat compared to other oils. If you substitute peanut oil for another type of oil, you might lower your risk of developing heart disease or stroke.
Can I use peanut oil and other oils at the same time?
Using an alternative to peanut oil is just one way to reduce your overall intake of trans fats and saturated fats. It’s also important to limit your intake of animal sources of fat, such as red meat and dairy products.
Conclusion
We’ve gone through the different types of peanut oil substitutes and weighed the pros and cons of each. In the end, we’ve decided that canola oil is the best choice for most people.
It’s affordable and widely available, it has a neutral flavor that won’t overpower your dish, and it’s got a high smoke point, which means you can use it for frying without having to worry about a big mess.
If you’re looking for something with a little more flavor or a higher smoke point, then vegetable oil may be your best bet. But if you’re just trying to replace peanut oil because you don’t want to give up your favorite dishes, then canola oil is probably your best option—especially if there’s no one gluten-free in the house who could benefit from using other oils like soybean or sunflower instead!
