Vegetable oils have become a popular ingredient in our diets. When browsing the grocery store for cooking oil, you are sure to find a wide selection. One of the most popular options available is vegetable oil, also known as all-purpose oil. You can use vegetable oils in many different food recipes. It is ideal for baking, pan-frying, and sautéing. If you are following a healthy, vegan diet, you may wonder if vegetable oil is an option for you.
Vegetable oil is vegan. Vegetable oils are a collection of fats derived from seeds, nuts, cereal grains, and fruits, avoiding animal products. Although vegetable oil is excellent for baking, it is not the healthiest option. The best healthier vegan alternatives are Primal Kitchen Avocado Oil, Bragg Organic Extra Virgin Olive Oil, and Kirkland Organic Virgin Coconut Oil.
In this article, we will review various vegetable oil options, ingredients, and their nutritional value. We will then explore other healthier, vegan alternatives. Let’s dig in!
Contents
What Are The Different Types of Vegetable Oil?
Vegetable oil is one of the oldest cooking ingredients known to man. Oils not only add taste and flavor to our foods, but they also provide fats that are essential to our health. When you derive oil from plant materials, it creates vegetable oils. This process involves extracting oils from seeds and other natural properties.
A few different plant-based materials used to create vegetable oils are canola, sunflower, soybean, palm, and peanut. The most common two are canola and soybean. Neither of these two provides much nutritional value. Soybean oil contains a lot of omega-6 fats, which is not healthy to consume in excess amounts.
Is Vegetable Oil Bad For You?
Vegetable oil is not the best option, but it is ok to consume it in moderation. Vegetable oils are typically used for cooking or baking, but you can also find them in processed foods, like margarine and salad dressing. When you add or mix oil in food, it can lead to overeating. Oil is high in fat, and not all of it is healthy fat.
Studies have shown that even a moderate amount of extra fat on the body increases the risk of heart disease and cancer. Some vegetable oils that you may want to avoid are corn oil, peanut oil, and sesame oil. These oils are high in Omega 6’s, which can potentially lead to chronic inflammation.
A majority of vegetable oils are refined, meaning they have been altered by adding toxic chemicals that can be harmful to your health. Whereas unrefined, virgin oil maintains its nutrients and natural flavors.
All and all, with any product, look for brands that are organic and use natural ingredients. Consuming organic, all-natural products will ensure the best quality, taste, and nutritional benefits.
What are Omega-6 Fatty Acids?
Omega-6 is a type of polyunsaturated fat within vegetable oils. If you eat them in moderation, they can be good for your heart. Your body does not naturally produce omega-6 fatty acids, so you must get them from your diet. Some evidence shows that too many Omega-6 fatty acids in your diet can potentially increase inflammation.
If you want to avoid too much omega-6 in your diet, select a vegetable oil that contains low amounts and not excessive amounts. In addition, pumpkin seeds and eggs contain omega-6 fats. The key to consuming omega-6 fatty acids is in moderation.
Vegetable Oil Nutritional Information
Native Harvest Organic Non-GMO Vegetable Oil
Native Harvest organic vegetable oil uses only one natural ingredient. It is an excellent choice for high-temperature cooking. They naturally expeller press the oil without using harmful chemicals, making them Non-GMO Verified and USDA organic.
Ingredients:
- Organic Non-GMO Naturally Expeller Pressed Soybean Oil
Nutritional Facts (Per 1 Tbsp):
- 120 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 8 g Polyunsaturated Fat
- 3 g Monounsaturated Fat
- 0g Total Carbs
- 0 g Protein
Crisco Pure Vegetable Oil
Crisco Pure Vegetable Oil is made from soybeans. It is an excellent oil for baking, frying, roasting, and pan-searing. Its highlights include gluten-free, cholesterol-free, 0 g Trans Fat and 1060 mg ALA Omega-3 Fatty Acids. Consuming pure vegetable oil is a safe option for those following a vegan-friendly diet.
Ingredients:
- Soybean Oil
Nutritional Facts (Per 1 Tbsp):
- 120 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 8 g Polyunsaturated Fat
- 3 g Monounsaturated Fat
- 0g Total Carbs
- 0 g Protein
What are some alternatives to vegetable oil?
There are several healthier alternatives to use for cooking over vegetable oil. Let’s take a look at some of our favorites.
Coconut Oil
Coconut oil is an oil developed from the wick, meat, and milk of coconut palm fruit. You can use coconut oil for cooking or adding it to your favorite smoothie for additional healthy fats.
Kirkland Organic Virgin Coconut Oil
Made in the Philippines or Vietnam tropics, Kirkland Organic Virgin Coconut Oil only includes organic virgin coconut oil. It is an excellent choice because It is certified USDA Organic and chemical-free. This type of oil cooks best at medium heat and is very versatile.
Ingredients:
- 100% Organic Virgin Coconut Oil
Nutritional Facts (Per 1 Tbsp):
- 130 Calories
- 15 g Total Fat
- 13 g Saturated Fat
- 1 g monounsaturated Fat
- 0g Total Carbs
- 0 g Protein
Viva Naturals Organic Extra Virgin Coconut Oil
Coconut oil is perfect for vegan, keto, or gluten-free diets. Viva Naturals promises to use some of the world’s highest-quality organic coconuts. This product is USDA-Certified Organic and Non-GMO making it a great option.
Ingredient:
- Organic Cold-Pressed Coconut Oil
Nutritional Facts (Per 1 Tbsp):
- 140 Calories
- 15g Total Fat
- 14g Saturated Fat
- 0g Total Carbs
- 0 g Protein
Avocado Oil
Avocado oil is an oil that is extracted from the pulp of an avocado. It is consumed both raw and great for cooking.
Primal Kitchen Avocado Oil
Primal Kitchen Avocado Oil is high-heat cooking oil, great for baking, broiling, stir-frying, and sauteing. They are Non-GMO project verified, keto and paleo certified, and whole 30 approved. Avocado oil is an ideal option for those with dietary restrictions.
Ingredients:
- 100% Avocado Oil
Nutritional Facts (Per 1 Tbsp):
- 130 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 2 g Polyunsaturated Fat
- 10 g Monounsaturated Fat
- 0g Total Carbs
- 0 g Protein
Chosen Foods 100% Pure Avocado Oil
Chosen Foods 100% Pure Avocado Oil is one hundred percent pure, non-GMO, and glyphosate residue-free. This product is expeller pressed and naturally refined, providing the best flavor and quality.
Ingredients:
- Avocado Oil
Nutritional Facts (Per 1 Tbsp):
- 130 Calories
- 14 g Total Fat
- 2g Saturated Fat
- 2 g Polyunsaturated Fat
- 10g Monounsaturated Fat
- 0g Total Carbs
- 0 g Protein
Extra Virgin Olive Oil
Olive oil liquid fat is obtained by pressing whole olives and collecting the oil. It is excellent for cooking, frying foods, or as a salad dressing.
Bragg Organic Extra Virgin Olive Oil
Imported from Greece, Braggs Organic Extra Virgin Olive Oil is derived from organic olives. It is USDA organic, Non-GMO project verified, gluten-free. Olive oil is a great vegan cooking oil choice.
Ingredients:
- Organic Extra Virgin Olive Oil
Nutritional Facts (Per 1 Tbsp):
- 120 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 1 g Polyunsaturated Fat
- 10 g Monounsaturated Fat
- 0g Total Carbs
- 0 g Protein
Primal Kitchen Organic Extra Virgin Olive Oil
Primal Kitchen Olive Oil meets all of your dietary needs. They are paleo certified, vegan, USDA organic, keto certified, and whole 30 approved.
Ingredients:
- Organic Extra Virgin Olive Oil
Nutritional Facts (Per 1 Tbsp):
- 120 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 0 g Total Carbs
- 0 g Protein
Final Thoughts
In conclusion, if you maintain a vegan diet, there are many oil options available to choose from, whether you are cooking, baking, or sautéing your food. Vegetable oil is not a bad option but not the healthiest option. There are great, nutrient-dense oils to choose from, like extra virgin olive oil. It is best to purchase USDA-certified organic and Non-GMO verified oils.
Oil is a vital ingredient in our lives; the better quality oil you get, the better its health benefits and taste.
Related Questions
What is the Healthiest Oil To Cook With?
Oil seems to get a bad reputation, but not all fat is bad for you. Some oils offer healthy fats that are vital ingredients in your daily diet. Olive oil, avocado oil, and coconut oil all provide nutritional benefits. The best choice would be based on your personal taste preference.
Is Vegetable Oil Gluten-Free?
Yes, vegetable oil is gluten-free because it is plant-based and naturally does not contain gluten. But, you should always be aware of the possibility of cross-contamination and read the labels on your food products.
Is Vegetable Oil Keto-Friendly?
Technically speaking, all plant-based oils contain zero-carbs, making them keto-friendly. However, that does not mean that vegetable oil is the best keto oil option. Since fat is your primary source of energy when following a keto diet, it is essential to select the healthiest oil option.