Recently, high-fat low-carb diets, such as the Ketogenic diet, have been rising in popularity. In the past few decades, people have viewed any and all fat as the bane of weight loss and the cause of America’s current obesity epidemic. However, this opinion seems to be changing as we are welcoming back healthy fats with open arms. For those looking to try a high-fat low-carb diet or are trying to incorporate some healthy fats into their meals, these five alternatives to vegetable oil are a great place to begin.
1. Coconut Oil
Coconut oil comes from the white, fleshy part of the coconut. It may be helpful in reducing belly fat and fighting inflammation. It also may be better for your blood cholesterol than other saturated fats. Coconut oil is very versatile: you can use it for shallow frying, sautéing, baking, in smoothies, on toast, and even as part of your skin care regimen. For an easy treat, you can mix it with unsweetened cocoa powder or nut butter and freeze tablespoon-sized scoops of it to make low-carb high-fat truffles that literally melt in your mouth.
2. Avocado Oil
Avocado oil is still uncommonly used. Become a trendsetter and tell your friends about this healthy substitute. Avocado oil is thought to improve good cholesterol, mitigate arthritis, and also contain antioxidant properties, as well as provide a host of other benefits. Avocado oil works best for cooking at lower temperatures and makes a great base for salad dressings. It is also great to use for hair masks and as a skin moisturizer.
3. Olive Oil
Olive oil is a popular alternative option to vegetable oil and has been a part of Mediterranean diet since before 2000 BC. It is thought to help fight Alzheimer’s, and reduce inflammation and risk of heart disease and stroke. Plus, it’s super tasty! Olive oil also works better for cooking at lower temperatures and is great for sautéing, roasting vegetables, salad dressings, and marinades. It is also the perfect oil for dipping fresh bread into. There are numerous ways to use olive oil around your house and on your body.
4. Grass-Fed Butter
Okay, it’s not an oil, but it is another great alternative to add healthy fat into your diet. Butter has long been considered bad for your health, especially for those with high cholesterol or heart problems. However, grass-fed high-quality butter actually contains many benefits. Butter doesn’t contain any trans fats, and the saturated fats it does contain can be helpful in moderation, as they provide fuel for your body and help to stabilize your blood sugar. Grass-fed butter is a great alternative to vegetable oil to use in baking or cooking at low temperatures. Plus, you can hop on the bulletproof coffee trend and have it in your morning cup o’ Joe or hot chocolate.
5. Ghee
Ghee is an amazing alternative for people who are lactose-intolerant or want to avoid dairy. It is a form of clarified butter that originated from the Indian sub-continent. Ghee is more stable than butter at higher heats, and therefore is great for all types of cooking over a larger flame. Trader Joe’s offers a Seasoned Buffalo Ghee with turmeric which is especially great for stir-fries or spread on toast.
With all of these new options, don’t hold back on stocking up your pantry. You can even choose to highlight your new ingredients in recipes such as lemon olive oil cake or cinnamon sugar butter spread. Now, go toss out your boring, old vegetable oil and try out these alternatives to spice up your mealtimes.