Say “Goodbye” to Vegetable Oil and “Hello” to 4 Healthier Cooking Oils

Cooking oil being poured over mushrooms in skillet on stovetop.

Summary:

Olive, avocado, flaxseed, walnut, and grapeseed oil provide superior nutritional benefits compared to vegetable oil, with advantages such as heart health support, reduced inflammation, and potential decreased risk of chronic diseases.

Vegetable oil is undoubtedly a common, budget-friendly choice, and probably used to make some of the best fried chicken I've ever had. However, it's essential to be aware that it does come with a set of drawbacks that we shouldn't overlook, such as increasing inflammation in the body, promoting weight gain, and increasing the risk of mood disorders, such as depression and anxiety. Let's explore 4 intriguing alternatives.

1.    Olive Oil:

Olive oil has a higher percentage of minerals, heart healthy monounsaturated fats, such as omega-3 fatty acids, and antioxidants than vegetable oil. It also contains potassium and calcium, which vegetable oil does not. These nutrients and compounds may have anti-inflammatory, anti-aging, and protective effects on the body.

 Olive oil is less refined and processed than vegetable oil, which means it retains more of its natural flavor, color, and aroma. Vegetable oil undergoes a process of heating, bleaching, and deodorizing that may remove some of its beneficial compounds.

2.    Avocado Oil:

Avocado oil has a higher smoke point than most vegetable oils, which means it can withstand higher temperatures without burning or breaking down. This makes it ideal for frying, sautéing, and baking.

Avocado oil is also rich in healthy monounsaturated fats, such as omega-3 fatty acids, which are considered healthy for the heart and may lower cholesterol levels. Vegetable oil, on the other hand, contains more polyunsaturated fats, such as omega-6 fatty acids which also have health benefits, such as decreasing risk of stroke, heart disease, and early death, but can increase inflammation in the body if too much is consumed. So, the goal is to have more of a balance diet that includes both Omega-3 and Omega-6 fats.

 Avocado oil is unrefined, which means it retains more of its natural nutrients and antioxidants.

3.    Flaxseed oil

Flaxseed oil is lower in saturated fat than vegetable oil. Saturated fat is considered unhealthy for the heart and may raise cholesterol levels and increase the risk of chronic diseases, such as heart disease.

4.    Grapeseed oil

Grapeseed oil is high in omega-6 fatty acids, vitamin E, and other antioxidants. These compounds help protect against free radical damage, slow aging, and improve skin health.

Cost Factor:

Let’s be clear, in this economy, the cost of everything matters. Here’s how the costs differ between the different cooking oils.

1. Vegetable oil: Generally, one of the most affordable options, priced at roughly $2 - $4 per liter.

2. Olive oil: Depending on the quality and type, it can range from $10 - $30 per liter.

3. Avocado oil: Moderately priced, usually falling within the range of $8 - $15 per liter.

4. Flaxseed oil: Relatively higher in price compared to some other oils, typically ranging from $10 - $20 per liter.

5. Grapeseed oil: Generally priced at around $8 - $15 per liter.

While vegetable oil is the cheapest, you can often find a good deal on extra virgin olive oil in discount warehouses and even local grocery stores.  Avocado oil, flaxseed oil, and grapeseed oils can often be found cheaper online. Buy in bulk to save more and remember that you will only need small quantities of cooking oil for most everyday cooking, such as sautéing, roasting, and baking foods.