Substitute For Peanut Oil: 5 Of The Best Replacements To Consider

Healthy cooking can be challenging, especially because many of the available ingredients can have hidden disadvantages, such as high-fat content. This is true in the case of cooking oils, among others. With this, even seasoned chefs recommend the use of peanut oil. It does not only add a distinct yet subtle flavor to your food, but it is also good for the health.

Among others, peanut oil is known for being high in monounsaturated fats. This is one of the reasons why this is good for the health. It has no trans-fat and cholesterol. The saturated fat is also minimal compared to other oils. It also has a high smoke point and heat resistance.

But, what if peanut oil is unavailable in the kitchen or in the supermarket? What should you use instead? Keep on reading this post and we’ll let you know what can make a good substitute for peanut oil.

Before you continue reading, below is a short video that shows more about the benefits of using peanut oil:​

Sunflower Oil


As the name implies, this type of oil is extracted from the seeds of sunflower. The smoke point is 450 degrees Fahrenheit, which is exactly the same as peanut oil. This means that this is the point of heat at which oil will start breaking down. It is pretty much higher compared to most of the types of cooking oil.

Similar to peanut oil, sunflower oil also comes with a long shelf life. With this, you can keep it in the kitchen for a long time without worrying about degradation in quality.

It can also deliver an abundance of health benefits. It is a non-fat oil, which makes it an excellent choice for healthy cooking. Because of this, it is also good for the heart. It reduces the possibility of suffering from clogged arteries and heart attacks, among other cardiovascular problems.

It is also rich in Vitamin E, which makes it perfect for topical applications, allowing it to deliver a wealth of benefits for the skin. It can provide protection from the harsh heat of the sun. It also has anti-fungal properties, making it ideal for the treatment of athlete’s foot.

Safflower Oil


An oil that is derived from the seeds of safflower, it has a smoke point of 510 degrees Fahrenheit, which is even higher than what you can expect from peanut oil. It is a beneficial replacement because of its stability, making it ideal when cooking over high heat.

Aside from the smoke point, it is also a good replacement for peanut oil because it has low saturated fat. To add, the oleic acid content of the oil is also high. The latter is one of the reasons why beyond cooking, you can also use it for hair health, which will be effective in stimulating growth.

Another notable benefit of safflower oil is the concentration of Omega-6 fatty acids. One of the many benefits of the latter is its ability to regulate the levels of blood sugar, which is why it is beneficial for those with diabetes. This fatty acid is also known for its benefits for the heart, specifically for keeping the cholesterol levels in check.

Refined Canola Oil


This is another excellent substitute for peanut oil that should be part of your list. The smoke point is 400 degrees Fahrenheit, which is lower than that of peanut oil, but still, it can prove to be a good replacement in terms of its stability amidst extreme temperature.

The low saturated fat of canola oil is one of the reasons why it is dubbed by many as the healthiest cooking oil. If you do your research, however, you can see that a lot of people are debating about this claim. Despite this fact, however, many experts also stand by the assertion that this is a healthy choice for a cooking oil.

Canola oil has only 7% saturated fat and 63% monounsaturated fats. For this reason alone, many people believe that it is good for the health. Aside from this, it also contains Omega-3 fatty acids, which you can normally obtain from the fat of fish. This is beneficial for improved defense against a number of cardiovascular diseases.

Refined Soybean Oil


This cooking oil comes with a neutral taste, which means that it will not significantly alter the flavor of food. It has a smoke point of 460 degrees Fahrenheit, which is just slightly higher compared to what you can find from peanut oil.

When it comes to its health benefits, one of the good things about this oil is that it is good for the heart. It helps in the reduction of cholesterol levels, which makes you less prone to cardiovascular diseases.

Aside from the heart, other benefits of refined soybean oil include stronger bones, improvement of skin health, clarity of vision, and reduction of the risk of Alzheimer’s disease, among others.

Refined Corn Oil


This cooking oil is retrieved from corn or maize. Similar to peanut oil, the smoke point is also 450 degrees Fahrenheit, making it an ideal replacement for cooking food in high heat, such as for deep frying.

One of the health benefits of this oil is the presence of Vitamin E, which is a powerful antioxidant that can protect the body from the damages that can be caused by free radicals. If consumed moderately, this also helps to lower the bad cholesterol in the body.

Another good thing about corn oil is the fact that it is affordable. While it is abundant with health benefits, it is light on the pocket. It is also widely available.

However, one important thing to note is that it has a high concentration of polyunsaturated fats, which is linked to breast cancer. For this reason, from the peanut oil substitutes that we have listed in this article, this is the least recommended.​

Conclusion

Indeed, peanut oil is a versatile choice for a cooking oil. It has a high smoke point, and more importantly, it can deliver a wide array of health benefits. If it is not available in the kitchen, you can easily find the perfect substitute for peanut oil. As discussed above, you can use sunflower oil, safflower oil, refined canola oil, refined soybean oil, and refined corn oil.

Have you tried using any replacement for peanut oil before? What did you use? Feel free to share it in the comment section.

Chidinma
 

Hi, my name is Chidinma. I’ve been happily married for 4+ years (actually almost 6 years now), and my husband and I have been trying to have our own children for almost all the time we’ve been married, with no success…yet. We haven’t lost hope (far from it), and we believe it will happen very soon.

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