Peanut oil is healthy and brings impressive taste in food!
But it might not be possible to use peanut oil all the time.
So in this article, we have some substitutes that can give you if not exact, at least, similar taste. [1]
What’s So Good About Peanut Oil?
Peanut oil is amazing in taste and enriched with nutrients and health benefits. There have been many kinds of research done on the health benefits of peanut oil that prove it as one of the best oil for cooking and many more. [2]
The best feature of Peanut Oil is its smoking point. Smoking point is the limit after which the oil starts to burn, which is not good for your health and also spoils the taste of the dish.
Peanut oil has a smoking point of 450 which is really high and works amazingly well for cooking of almost all types. Due to its high smoking point, you can try dishes that require extra heat and also keep your nutrients intact.
Another good output of its high smoking point is the protection that it can provide from free radical damage. The antioxidants of peanut oil fight against the free radicals and protect your body from various diseases like arthritis, diabetes, Parkinson’s disease and many more. [3]
Peanut oil is very good for your cardiovascular health. It boosts the immunity of your heart, reduces the risk of diabetes, maintains your cholesterol level and most importantly, reduces the risk of strokes.
The oil is also good for gallbladder problems. You can fight off colorectal cancer with peanut oil. This is amazing, right? But this is not the end because the oil has its contribution in dealing with the Alzheimer’s disease, hypertension, and depression!
Also Read: 11 Health Benefits of Peanuts (Backed by Evidence)
Substitutes of Peanut Oil
Who wouldn’t want to enjoy all of these fantastic benefits of peanut oil? Therefore, in case sometimes you do not have access to the peanut oil, here is a list of substitutes that you can use for a change.
So let’s check out these substitutes for peanut oil.
1. Corn Oil
With many similar features, a substitute for peanut oil is corn oil.
You get corn oil extracted from the seeds of corn or maize. The oil has a smoking point of 450° F and is suitable for any kinds of deep frying.
It does not get bitter and as it is not that expensive. Plus it is readily available.
Though it has many similarities and it brings good taste in dishes, it is recommended to use this oil only when you have no other options.
The reason behind this is the high amount of polyunsaturated fats that this oil contains. We all know, polyunsaturated fats are not good for health and can lead to serious health problems if consumed in bulk. [4]
You can certainly use this oil as a substitute for peanut oil but make sure not to use it often. It is good for baking, sauteing, salad dressings and Chinese dishes as well.
2. Sunflower Oil
Another healthy substitute for peanut oil is sunflower oil.
This oil has a smoking point same as peanut oil which is 450 degrees. This feature makes it a good option for deep frying.
Sunflower oil is good for baking as well. Therefore, you can use it instead of butter to create yummy baked dishes.
The oil originates from the seeds of sunflowers. The seeds get pressed and the oil obtained has a good amount of Omega 6 fatty acids and vitamin E. [5]
Sunflower oil is low in saturated fats that are unhealthy for your body. Its high content of monounsaturated and polyunsaturated fats make it a good option for maintaining cholesterol levels.
3. Safflower Oil
A cooking oil that’s not only food for deep frying but also for your heart’s health is safflower oil.
The oil has the same smoking point as peanut and sunflower oil and you can use it for normal frying, deep frying to stir-frying, searing and sauteing.
Similar to the sunflower oil, you get this oil by pressing the safflower seeds.
The oil has no flavor and is high in Omega 6 fatty acids. As it is flavorless, it helps to bring out the actual taste in any dishes.
Also, the fatty acids play a functional role in taking care of your heart decreasing the risks of strokes, heart attacks, and diabetes. [6]
You can also use this oil in your salad dressings as a substitute for olive oil.
4. Grapeseed Oil
Grapeseed oil is the oil originates by pressing of the grape seeds.
This oil is a fantastic substitute for peanut oil for its high smoking point and neutral flavor. [7]
Especially in the restaurants, it might be the chef’s one of the top choices to bring out savory dishes.
Some might find it unappealing for its price. It is expensive and will cost you a lot if you use it regularly for deep frying. But you can certainly use it for sauteing and searing.
Because of its clean flavor, it is appropriate for almost all types of cooking. Even, grape seed oil is a good option for salad dressings as well. So you should definitely give this oil a try as a substitute for peanut oil.
Also Read: 10 Benefits of Grapeseed Oil for Hair ( No#2 is Amazing)
5. Almond Oil
Another great alternative to peanut oil is almond oil.
The oil tastes good and smells fantastic. Almond oil gets derived from almond seeds and is of two types: refined and cold pressed. [8]
The refined almond oil has a higher smoking point and is good for deep frying and sauteing.
The cold pressed almond oil is good for salad dressings, drizzling and making sauces.
Almond oil contains vitamin E, polyunsaturated and monounsaturated fats and Omega 3 fatty acids. [9]
Therefore, almond oil has numerous health benefits of which the balancing of the cholesterol level is the best one.
This oil is also good for your skin and nails. It helps in treating psoriasis, eczema and promotes health to the skin and nails.
Also Read: Almond Oil for Dark Circles Under Eye: Here’s How to And Why
6. Canola Oil
You can also use canola oil instead of peanut oil for tasty dishes.
The smoking point of canola oil is around 400 which is suitable for deep frying and regular frying.
The oil gets derived from rapeseed and contains Omega 3 fatty acids. This acid is beneficial for chronic diseases.
Just like peanut oil, canola oil is high in monounsaturated fats that are good for controlling cholesterol in your body.
Moreover, you can also combine your peanut oil and canola oil for deep frying or cooking. The combination oil works good for almost every dish and brings out the good taste.
It is not advisable to intake canola oil regularly as it is very high in polyunsaturated fats. Though your body needs some of these fats, too much of them can cause problems. [10]
Also Read: Canola vs. Vegetable Oil: Which One Will You Choose?
7. Walnut Oil
Another substitute of peanut oil is walnut oil. This nutty goodness is a source of beautiful essential ingredients for your health. [11]
Walnut oil has powerful antioxidants and fatty acids that are good for your heart as well as your skin. It prevents heart diseases and slows down your aging process.
Walnut oil is also good for diabetes, and it helps with controlling your blood sugar levels. [12]
You would be amazed to know that walnut oil can bring significant change in your mental stability as well as it helps to clear the mind and deals with anxiety. [13]
The oil is not so good for deep frying as it tends to get bitter with higher temperature. Also, walnut oil is expensive, so it’s better to it use for light dishes like steamed fish or rice, vinaigrette, and salad dressings.
Walnut oil works amazingly well with oil-based salads and for a more delicious lunch, feel free to add a handful of raw walnuts to your salad.
8. Soybean Oil
Another heat-stable oil good for cooking will be soybean oil. Well, soy bean oil should definitely be on the list for its high smoking point which is 460° F!
You can use this oil for deep frying. Along with it, soybean oil is also good for general cooking, baking, sauteing and salad dressings.
Soybean oil has a neutral flavor that helps to bring out the original taste of any dish you prepare.
The oil is quite cheap compared to other oil on the list and is also very easily available.
Again, keep in mind that this oil is a substitute for peanut oil and too much consumption is not advisable. You need to use other healthy oils as well. Besides, you can mix two or three oils together sometimes to bring a change. [14]
9. Rice Bran Oil
Lastly, rice bran oil is amazing for cooking as well. The oil has a high smoking point of 490 which allows it to keep all the nutrients and fatty acids intact.
You can try this oil for any kind of cooking that includes deep frying, baking or stir-frying.
Rice bran oil is wonderful for lowering cholesterol level and blood pressure. This oil immensely supports your cardiovascular health. [15]
The oil also regulates your hormones, decreases the symptoms of menopause, helps to boost your immunity and even aids in weight loss. [16]
Now, have you ever heard of a cooking oil that makes your skin look younger and beautiful? Rice bran oil will do this for you.
The oil is a storehouse of powerful antioxidants that can do wonders to your skin. Its antioxidants help to neutralize free radicals damaging your skin and decrease fine lines, wrinkles and other signs of aging. The oil is good for your hair as well as it can promote healthy hair growth.
Also Read: 10+ Reasons Why Rice Bran Oil is the Best Cooking Oil
Tips and Precautions
- Too much consumption of any oil is not advisable. Too much oil is never good for your health. Therefore, try to consume oil as less as possible.
- Never let your oil to get burned. Burned oil loses all the health benefits and becomes unhealthy for your body. Always try to cook in a moderate temperature based on the oil you are cooking with.
- If you are allergic to any of the above oil, avoid using that completely.
- In case of gastrointestinal conditions like ulcers, gastritis or any problem regarding your digestive system, consult a doctor before changing your cooking oil.
- In case you are pregnant or a breastfeeding mother, talk to your doctor first if you want to try any of the substitutes stated above to be on a safer side.
Bottom Line
Using different types of oil for cooking can be very tricky at times as you have to ensure the fact that you are eating healthy all the time.
General studies and researches on cooking oil prove the fact that oils that have higher smoking points are the best for cooking which is why peanut oil is considered as one of the best oils for cooking.
The substitutes that we mentioned above are quite good and healthy. We also mentioned the risk factors if there are any along with the descriptions.
Therefore, when you are using these substitutes to cook, bake, sauté or any other means, try to keep the nutrients and taste of your food intact and you are all set!
Hope this article came to your help in choosing the right substitute for peanut oil. If you have any more queries or confusions regarding the contents, you can ask us.
Also, don’t forget to share your experience with us by leaving a comment in the comments section below.
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