peanut oil

Substitutes for Peanut Oil – What Can I Use Instead?

The current society is health-conscious because of an increase in the consumption of processed foods. Because of the nature of the present economy, people are always on the move and barely have time to take care of themselves. Similarly, when preparing foods, they go for processed and ready to eat ones, which has increased the risk of getting lifestyle-related diseases.

As part of maintaining health, people result in using healthy oils to substitute oils such as peanut oil. Although peanut oil is considered healthy, it has some drawbacks that can be overcome by substitute oils such as grapeseed, canola, sunflower, almond, and safflower oils. Other than in the kitchen, peanut oil is also used in making pharmaceuticals, aromatherapy products, and soaps.

Peanut Oil – Taste, Texture, and Uses

Peanut oil is available in several varieties. Each type has its unique taste, and if you are keen on what you take, you can always differentiate them through these tastes.

Refined: it is light yellow and common in restaurants. It is made by bleaching and deodorizing peanuts and has a neutral taste. People with nut allergies can consume this oil since the allergenic components are removed.
Cold-pressed: it is deep yellow and is made from crushing peanuts to extract the oil. The oil has a sweet taste with a lovely nutty aroma. Peanut oil made using this method is more nutritious than the refined one.
Gourmet: oil is extracted by roasting peanuts and is intense in both color and flavor. The taste is nutty and is ideal for use as a dressing.
Blends: these are peanut oils made by mixing it with less expensive oils. The oils used have a similar taste to ensure the taste does not feel different than the original nutty one. When combined this way, the oil becomes less expensive, and customers can afford to buy in bulk for use at home.

Peanut is abundant in vitamin E, monounsaturated, and polyunsaturated fats. These minerals make the oil an excellent anti-oxidant and good for your heart. When considering uses of peanut oil, here are a few:

Deep-frying foods: when using the deep-frying method of food preparation, you need to have oil with a high smoking point. Such oils allow you to cook food until well done without burning. Peanut oil fits this bracket. It has a smoke point of 227 degrees Celsius, giving you an enjoyable moment in the kitchen while preparing your favorite dish.
In dressing foods: some food items such as sauces and salads need dressing to prevent them from having a bland taste. Dressing is also a way of preserving salads so they do not end up withering before serving time is over. Sprinkle enough oil to the salads and sauces for a fantastic outcome.

When planning on removing peanut oil from your diet, there are different alternatives you can go by and continue enjoying your meals. They include:

1. Canola Oil

Canola oil is hailed for its known health benefits. It has a smoking point of 204 degrees Celsius, making it an excellent alternative to peanut oil. This smoking point is moderate but allows you to create most foods in the kitchen hassle-free. Additionally, if you are allergic to nuts, this oil is a gem, as it does not cause such allergies.

This oil does not have a strong flavor, making it ideal for making most dishes, including baking. It is light yellow, and its benefits are maximized when used raw. So, whenever possible, use the oil when uncooked to achieve better results for your overall health if that is where your focus is. Canola oil has high concentrations of monounsaturated fats and is rich in omega-3 fatty acids.

Canola oil is made through either chemical extraction or cold-pressing. However, due to health concerns, cold-pressed canola is preferable, and also a bit expensive.

The oil has a smooth texture and can be used as a substitute for peanut oil in:

Deep-frying foods. Besides having a high smoking point, the oil does not absorb or add flavors to foods. It means you can use the same oil for deep-frying different foods and have great tastes;
Preparing Chinese cuisine.

2. Almond Oil

Almond oil is timeless, and one of the most expensive peanut oil substitutes available. It is extracted from almonds in two methods, and the oil extracted from each technique is used differently in culinary. Cold-pressing and extraction methods are used. Almond oil produced through cold-pressing is ideal for making food dressings, while that made through extraction is perfect for cooking.

When considering the nutritional value of almond oil, it is a rich one. The oil is loaded with omega-3 fatty acids, vitamin E, monounsaturated and polyunsaturated fats. So, this oil is good for your heart. In some places, it is used in treating some skin diseases such as psoriasis.

The smoking point of almond oil is high enough to allow use in food that requires high temperatures to cook. When heated, refined almond oil can withstand temperatures of up to 216 degrees Celsius without burning.

Some common uses of almond oil in the kitchen as a peanut oil substitute include:


3. Grapeseed Oil

It is made from grape seeds during winemaking. So, it is a by-product of the winemaking process. The oil is expensive because many grapes are used in making a small amount. On the bright side, grapeseed oil is loaded with vitamin E, omega-9, and omega-6 fatty acids.

The oil has a bland taste, making it an excellent choice for making dishes and salads. That is, although the oil is extracted from a fruit seed, it does not introduce odd flavors to your food, which is exceptional quality.

Since the smoking point of an oil is among the considerations in choosing a cooking oil, this one has a moderate smoking point. It can heat up to 205 degrees Celsius without ruining your dish. As a result, you can use grapeseed oil to substitute peanut oil for:

Making margarine;
Marinating foods. You can marinate both meat and vegetable dishes using this oil before cooking. Grapeseed oil does not affect your marinade and helps in sealing the juices;
Roasting vegetables. You do not want to eat dry and burnt vegetables. Use this oil when roasting your vegetables to prevent sticking and drying of your vegetables while roasting.

4. Sunflower Oil

Sunflower oil is made from sunflower seeds. The seeds are either semi-refined or fully refined to produce a light amber color. The oil is loaded with power vitamins and nutrients such as omega-6 fatty acids, vitamin E and K, and oleic acid.

Wondering about the oil’s taste? Well, it has a unique flavor that improves your dishes. This taste is especially outstanding when incorporated in baked dishes.

The downside of using this oil is it is not suitable for use by people with a nut allergy. Since the oil is nut-based, it contains components that trigger those reactions.

The shelf life of this oil is considerably longer when compared with other oils. When stored correctly in a sealed jar, the oil can last for 1 year or more in your pantry. To retain freshness, you can store it in the refrigerator and enjoy making delicious dishes all year round. Your pantry should be dark and dry.

For general cooking, sunflower oil can literally be used in making dishes made using all the cooking methods. Its smoking point is 236 degrees Celsius, which is extremely high. Both semi-refined and refined sunflower oils have this smoking point. When substituting peanut oil, sunflower oil can be used in:

Greasing pans;
Dressing salad and sauces.

5. Safflower Oil

Although the oil almost sounds like sunflower oil, the two are totally different products. This oil is made by crushing safflower seeds. After extraction, the oil has a distinctive light yellow color. Its nutritional value varies depending on whether the oil extracted is high in linoleic or oleic acid.

Safflower oil with a high linoleic acid also has a high amount of polyunsaturated fats. High oleic safflower oil is concentrated with monounsaturated fats. Monounsaturated fats are considered healthier than polyunsaturated ones.

When making food, this oil does not create additional flavors to your food. Safflower oil is flat and does not absorb flavors from foods made using it. Additionally, it does not need complex storage and does not solidify.

The smoking point of this oil is incredible. Safflower oil reaches 266 degrees Celsius, a temperature that is high enough to allow making dishes that require extreme cooking temperatures. Some of the ways you can use monounsaturated safflower oil to replace peanut oil include:

Deep-frying different foods;

Are you looking for an excellent substitute for your peanut oil? Although there are many alternatives available, these are among the best. They possess similar qualities and only have a slight difference. Whether you are allergic or not, you can find a substitute among these options that meet your dietary needs.


See also
Substitutes for Sesame Seeds – What Can I Use Instead?

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