What can be used instead of vegetable oil

How to replace sunflower oil Description
Vegetable combi fat If you need to find a substitute for vegetable oil in baking or frying, then combi fat is perfect for this purpose.

It has a similar taste and aroma to sunflower oil, is a hydrogenated form of oil. The amount of such a product must be measured after it has melted.

Butter You can use this substitute in dough for various pastries, for example, in pancakes. Butter has a pleasant aroma and taste, which is fully transferred to the dish.

Its quantity, as in the previous version, is measured in melted form. If butter is not available, margarine can be used instead.

Other vegetable oils Instead of sunflower oil, you can use oil:

They are considered more useful, which is appropriate when dieting. It is an excellent substitute in salads and in dishes where the oil will not be cooked.

However, it must be taken into account that such oils fully convey their taste to the dish to which they are added.Yogurt, sour cream or mayonnaise If sunflower oil cannot be used in a salad for some reason, these products can be used.

They contain a small amount of fat. Eggs and vegetable oil are used to make mayonnaise, so this is one of the best substitutes.

Yogurt with sour cream is more appropriate in the diet menu.Vegetable puree If you add vegetable or fruit puree instead of butter to the dough, the end result will be incredible.

The dish will acquire the taste of the products included in the puree. You can use bananas, prunes, apples. However, it must be taken into account that this analogue is not suitable for frying, for example, meat.

Sunflower oil is a common product that is used in cooking to prepare all kinds of dishes. Sometimes it happens that during cooking, this product was not at hand, and there is no desire to go to the store. In such situations, the question arises of what can be replaced with vegetable oil.

It will not be difficult to find a replacement for such a product, since there are a large number of analogues that have characteristics similar to sunflower oil.

Vegetable combi fat

If the kitchen has a vegetable blender, it can be safely used instead of sunflower oil. Such a product practically does not differ in taste and aroma, since it is a hydrogenated form of oil. It is necessary to measure the required amount of combi fat only after it has melted.


This is a great substitute, especially when frying. It gives the dish a pleasant creamy taste. Quantity measurements are also taken after the butter has melted. You can use margarine instead of butter.

However, it must be remembered that, unlike butter, margarine is a trans fat, which increases the level of cholesterol in the blood that is harmful to the cardiovascular system.

Other vegetable oils

Instead of sunflower oil, you can choose oil:

They are considered more useful than sunflower, however, when cooked, such oils fully convey their taste to the dish. Coconut, olive and linseed oils are distinguished by the most pronounced taste.

They should be used only in cases where the main product will be in harmony with them. The number of substitutes for the preparation of a particular dish is selected the same as for sunflower.

Mayonnaise, natural yogurt, sour cream

These are some of the best alternatives for making salads that have a fair amount of fat in their composition. In addition, mayonnaise is made on the basis of eggs and vegetable oil, so it is considered an excellent option for a replacement.

See also:   Pruning peach after planting

In some dishes, yogurt performs well, however, if liquid has separated from it, it must be drained or it is better to use a fresh product. Sour cream can be used similarly to mayonnaise:

  • adding it to the salad;
  • preparing on its basis sauces for meat, fish.

Vegetable and fruit purees

This is a great way to replace butter when making pies, breads and various desserts. Puree will make the taste of the dish more attractive, unusual. You can choose applesauce, bananas mashed with a fork, or grated prunes.

Such purees can become a partial or complete replacement for butter. If the mass is too thick, it is permissible to dilute it with milk. Fruits, vegetables, berries are suitable for puree – the choice depends on the individual preferences of the cook and the dish to which it will be added.

If the question arises, what can replace vegetable oil, namely sunflower oil, study the options presented. Each analogue has its own characteristics, which are important to consider before starting cooking. To find the perfect alternative for yourself, it is better to experiment with each analogue.

A large number of people in the world use various vegetable oils every day, someone likes to add it to a salad, and someone uses it during frying. You should understand what is called vegetable oil. This is not only sunflower, which we used to use in our daily use, but also olive, mustard, linseed and even coconut. In short, all oils that are extracted from plants. But in cases of strong heating or improper storage, these oils can turn into a real poison, they can be very dangerous for humans. Any oil has a certain maximum temperature, and if the oil reaches it when heated, then a large amount of harmful substances may appear in it.

For example, acrylamide – it can form on any surface of a fried food that contains starch. Acrylamide easily affects the nervous system, mucous membranes and liver.

If the oil is stored incorrectly, the process of oxidation with oxygen begins. This leads to the fact that it becomes unfit for food, and possibly even life-threatening.

Some people think that olive oil is much healthier than sunflower oil. But this is not always the case. They both have the same maximum heating, so after heating 200-230 degrees, any oil becomes dangerous.

In order to be confident in your dish and use oil, you need to make sure that your oil is suitable for frying and is refined. Be careful not to overcook your food as it has a big effect on your pancreas.

Harm of vegetable oil

Harmful vegetable oil can lead to many diseases, such as obesity, pancreatic cancer, or even diabetes! As it turned out, animal fats are many times safer than vegetable ones. But olive oil can also be attributed to healthy oils, it is not as harmful as the others (corn and sunflower).

How to replace sunflower oil when frying

Many people think that when they buy sunflower oil, they are choosing one of the healthiest oils. But in fact, it is dangerous both in normal use and when frying. Due to the daily use of oil, you can develop a bunch of diseases, the most common being cirrhosis of the liver and obesity.

See also:   Green manure in a greenhouse before winter

Refined oil during processing loses all its beneficial properties. It should also be remembered that this oil is very high in calories, and you should not consume more than three tablespoons a day. If consumed, it is only cold-pressed and unrefined. It’s more or less useful.

For cooking, it is worth choosing an oil that will keep the temperature stable. Temperature-resistant oils are butter, palm and coconut. Many believe that butter is very unhealthy for the body, and they were advised to replace it with margarine. But margarine is a very harmful trans fat, which is much more dangerous for a person than hot vegetable oils. Butter contains a lot of useful properties, one of which will be acids that improve metabolism and improve the immune system. Its only drawback is that it burns at high temperatures. As good as butter, animal fat is suitable.

Ghee is also a good substitute for sunflower oil. Ghee is Indian clarified butter. It is obtained by boiling down butter, leaving a pure lactose-free fat, which is good for those who are allergic to it. Such oil can always be made at home, it will not be difficult.

Due to the high content of saturated fats, coconut oil can be attributed to healthy oils. It has many useful properties. But it is important not to confuse coconut oil with sunflower oil.

Unrefined palm oil. It, like creamy, was suggested to be replaced with margarine, proving that it is harmful and full of cholesterol. But it turned out to be complete nonsense. Such oil is ideal for cooking, but do not confuse it with ordinary palm oil, which is just as harmful as margarine.

You can also fry without oil. Parchment paper will help us with this, which can be cut to the shape of the product you need. She will not let you burn the dish, but you will also protect your body from the harmful substances of vegetable oil.

Try to lightly fry the product, but here you have to be careful that it does not burn. It is advisable to do this on a high-quality non-stick frying pan. You can also stew foods in water or broth, which will make your food many times healthier than when frying in oil. You can also bake in the oven, baked vegetables and meat are many times tastier than fried.

Remember that in our time it is very important to take care of your health and body, because we are surrounded by all kinds of chemicals.

Vegetable oil and its healthy alternatives

Those who love a variety of salads know how oil can overshadow the taste of vegetables or foods that make up your salad. Salad without dressing will acquire a new taste, and besides, it will become less high-calorie. It is also possible to use the product in its whole state rather than its oil. Sprinkle the salad with seeds, sesame seeds, flax seeds. Nuts are also great: walnuts, peanuts, macadamia.

You can also make very tasty dressings, for example, crush an avocado, and add a spoonful of lemon juice, and flax seeds, mix everything and pour it into a salad. This is a great alternative to oils, which, although fragrant, are harmful.

See also:   How to start breeding rabbits from scratch

Scientists are lost in their statements, they cannot give an exact answer to the question of which oil is the most useful. Hence the conclusion that it is impossible to determine, each oil is useful and tasty in its own way. It should be remembered that people have different organisms, and each requires its own set of vitamins. Some people prefer olive, others sesame. If the oil was stored in normal and high-quality conditions, at the proper temperature, it will be much more useful and functional. Keep track of your nutrition and health, this is important in the 21st century!

Sunflower oil is a very common ingredient in a wide variety of dishes from salads to breads and sweets. If he was not at hand, he can easily come up with a replacement. There are people who find eating it not very healthy, especially if they are on a diet. They, too, would be happy to replace it with another, less fatty product.

There are many substitutes for sunflower oil that are suitable for baking, salads and mashed potatoes.

Sunflower oil substitutes

1. Vegetable combiner . If you don’t have vegetable oil, you can use vegetable blender, which has almost the same taste as butter. And all because it is a hydrogenated form of oil. The quantity of any compounder should be measured when it has melted.

2. Butter . It can be used, for example, when frying. It has a good taste, which conveys to the dishes. Its amount for the dish should also be measured in melted form. You can also use margarine, it is used in the same way.

3. Rapeseed, corn, olive and coconut oils . All of them are considered healthier, however, when cooking, they can transfer their taste to them. The most noticeable oils in the dish are coconut and olive. They should only be added when the flavor of the main product harmonizes with them. As a substitute for sunflower oils, these oils should be taken in the same amount.

4. Sour cream, mayonnaise or yogurt . Sour cream is good because it contains a sufficient amount of fat. Mayonnaise is made from the same sunflower oil and eggs, so it can easily be a substitute. Yogurt also behaves well in dishes, only before use it is recommended to remove excess liquid from it if it has exfoliated from it.

5. Puree from vegetables and fruits . Vegetable or fruit puree can be used instead of vegetable oil when making bread, pies or cakes. At the same time, the dish will acquire some interesting flavoring. It can be applesauce, bananas mashed with a fork, or prunes mashed in a meat grinder. Such masses can replace sunflower oil in whole or in part. If the resulting vegetable or fruit puree seems too thick, it can be diluted with milk.

Now you know what products can replace vegetable oil and, in its absence, you can certainly do without it, nevertheless preparing a good and tasty dish.

Leave a Reply