Can You Substitute Olive Oil For Vegetable Oil? All You Need To Know
Olive oil and vegetable oil are both cooking oils, but can you substitute olive oil for vegetable oil? Now that’s the question health-conscious people, including myself, want to know because we'd rather use a healthier oil when baking, frying, and cooking all sorts of food.
Aside from health reasons, this article is written so you’ll know what to do when your recipe calls for vegetable oil when what you have in your kitchen is olive oil.
Olive Oil Vs Vegetable Oil
Olive oil is known for being the “healthy oil” as it contains high levels of monounsaturated fats all good for the heart and polyphenol antioxidants to protect your body from free radical damage. This olive-derived oil is available in several variants, such as extra virgin, pure, and extra light.
If you compare it to other vegetable oils, you'll see that olive oil is more natural and can be used freshly pressed from the olive fruit.
On the other hand, vegetable oil is produced by combining the oils from different fruits, seeds, and nuts. Several varieties include soybean oil, peanut oil, and canola oil. Compared to olive oil, vegetable oil has a higher smoke point, making it ideal for high-heat cooking.
Can You Substitute Olive Oil For Vegetable Oil?
Definitely! According to American food writer Lynne Rossetto Kasper, you can substitute neutral-flavored vegetable oils with fine extra virgins, like Monini. If you like the nutrients to remain intact, look for extra virgin oil which is manufactured with neither solvents nor heat. You can use extra virgin olive oil for salads and steamed or roasted vegetables.
If you’re using gourmet olive oil in baking recipes, the best olive oil to use is the light or extra light variant. Unlike other olive oils, the light or extra light variant isn’t heavily refined and doesn’t have a strong flavor that can overpower your baked goods like cakes, brownies, and cookies. The extra light olive oil is also the best variant for frying as it doesn’t impart any strong flavor on your fried food.
Extra virgin olive oil may be unrefined, but it has a low smoke point that isn’t suitable for deep frying. For sauteing meats or vegetables, you can use pure olive oil, which also suits for salad dressings, roasted meats, and breaded meats. To substitute olive oil in recipes, use the same amount as prescribed for vegetable oil.
Why Use Olive Oil?
The phytonutrients found in olive oil can reduce the risk of breast cancer, according to Olive Oil Times. Other olive oil components being studied for cancer prevention and treatment are squalene and lignans. Olive oil also helps reduce the cholesterol levels in your blood, protecting you from heart disease.
A new study has discovered that extra virgin olive oil can shield your liver from oxidative stress. The antioxidants like vitamin E help fight oxidative stress. Compared to other oils, olive oil has high monounsaturated fat which doesn’t oxidize in your body like polyunsaturated fat does.
Selecting And Storing Olive Oil
Olive oil can go rancid when exposed to light, air, and heat. To protect the oil from oxidation, only buy olive oils in dark tinted bottles. When buying in stores, make sure that the oil is stored in a cool area, away from heat.
You can buy any types of olive oil, but if it comes with extra virgin, make sure it’s organic. WHFoods believes that organic food has low levels of contaminants like heavy metals and pesticides. If you purchased an olive oil packaged in metal or plastic containers, we highly recommended that you transfer the oil into a ceramic container.
Again, store your olive oil away from heat and direct sunlight. The best place that you can store your olive oil is the dark place in your pantry, like the cabinets. If possible, buy only as much as you will use in 1-2 months because beyond that, your oil will lose its nutrients and flavor. To reduce oxidation, you can transfer a one week's worth of oil to a smaller bottle.
Learn more storage tips in this video.
Now that you've read the article, you probably know that the answer to the question, “Can you substitute olive oil for vegetable oil”, is affirmative. Yes, you can substitute olive oil for the same amount of vegetable oil in any recipes. Don't forget to store your olive oil in a cool, dark place to prevent oxidation. And always buy organic if possible.
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