8 Best Peanut Oil Substitutes

Peanut oil is most loved for its high smoke point.

But when looking for peanut butter substitutes, the reasons can be many, such as:

• You are allergic to peanuts
• High content of omega-6
• It is prone to oxidation in some cases.

So, what would be the best peanut oil substitute or alternative that you can use without sacrificing the pleasant smell, smoke effect, taste and health benefits of peanut oil?

Here are many of them:

Substitute for Peanut Oil:

When you need to replace the ingredient, the most suitable peanut oil substitute is sesame oil, as it shares a similar nutty flavor.

However, sesame does not have similar cooking properties; You should use sunflower, grapeseed or canola oil. (Peanut Oil Substitute)

Here are all the alternatives discussed in detail:

1. Sunflower Oil

Sunflower oil is a great alternative to peanut oil as it is oil free and contains a good amount of oleic acid.

Oleic acid is a monounsaturated omega-6 fatty acid that helps lower cholesterol and the glycemic index.

It is also one of the most used oils in the world due to its long shelf life. Among the numerous health benefits it provides are oleic acid, zero fat, and vitamin E.

The smoke point of sunflower is another reason it is considered to replace peanut oil, which is about 232°C. (Peanut Oil Substitute)

Like peanut oil, there are two types, Refined and Cold pressed.

The refined one is the one we usually use at home. It is yellowish in color.

Cold pressed is amber in color and has a mild flavor.

• Peanut oil instead of frying
• Widely used in bakery from lubricating baking trays to use as a butter substitute (Peanut Oil Substitute)

Benefits of alternating peanut with sunflower oil:

• Carotenoid compounds (0.7mg/kg) help reduce the risk of cancer.
• Thanks to its vitamin E content, it prevents asthma, fights free radicals and improves heart health.

Limitations:

The Arthritis Foundation has revealed that sunflower oil can lead to inflammation and joint pain due to the omega-6s in it. (Peanut Oil Substitute)

2. Canola Oil

Like what can you substitute for peanut oil, this is the best answer for your query.

It is a great alternative to peanut oil with many proven health benefits. It has the essential Omega-3 found in fish and Lenolied acid omega-6. (Peanut Oil Substitute)

It is more beneficial to use it without heating, as it retains most of the fatty acids suitable for the circulatory system.

Besides having a high smoke temperature of 204°C, its aroma is not that strong.

Both high-oleic sunflower and semi-refined sunflowers can be used as a substitute for peanut oil. (Peanut Oil Substitute)

Use best for:

• Grill due to its high smoke point
• Used in bakery due to its mild taste
• salad dressing
• Best peanut oil substitute for roasting turkey

Benefits to substitute Peanut oil with Canola Oil:

• Contains significant amounts of phytosterols that reduce cholesterol absorption
• It is rich in vitamin E, which protects the body from free radical damage, heart disease and cancer.
• It has the lowest amount of trans or saturated fats, often referred to as bad fats.
• low cholesterol level
• It is rich in good fats like Omega-3 and Linolenic acids. Both of these help prevent certain heart-related diseases and strokes by lowering bad cholesterol. (Peanut Oil Substitute)

Limitations:

• Because most canola oil is genetically modified, a 2011 study revealed that it tends to damage the liver and kidneys.
• People who use canola oil regularly are more prone to high blood pressure and risk of stroke and have a shorter life expectancy.
• Canola might make the red blood cell membrane more fragile. (Peanut Oil Substitute)

3. Safflower Oil

This oil, obtained from safflower seeds, is more preferred as a peanut oil substitute due to its high smoke point, ie 266°C.

The oil is colorless, yellowish and does not freeze in cold weather. It also replaces vegetable oil.

Both high linoleic and high oleic safflowers are commercially available.

Polyunsaturated fats are richly found in high linoleic variants, while monounsaturated fats are richly found in safflower. (Peanut Oil Substitute)

Use this alternative for:

• Frying and sautéing
• Best peanut oil substitute for deep frying turkey chicken
• It can also be used as an alternative to olive oil due to its lighter aroma.
• High linoleic variant is used for salad dressing

Safflower Oil Benefits

• Blood sugar control, heart health and lower inflammation
• Soothes dry and inflamed skin
• Safe for cooking at high temperatures (Peanut Oil Substitute)

Limitations:

• If safflower oil is consumed more than the amount that should be taken daily, it can slow down blood clotting by slowing down blood clotting.

4. Grapeseed Oil

Grapeseed oil is another common alternative to peanut oil because of its high smoke point. It is actually a by-product in the wine making process.

Rich in omega-6 and omega-9 and cholesterol-free with a smoke point of 205 °C, grape seed oil is the best alternative to peanut oil. (Peanut Oil Substitute)

However, grapeseed oil, like extra virgin olive oil, is somewhat expensive and is not recommended for deep frying. But you can use it for:

• Grilling, roasting and sautéing meat
• Roasting vegetables, mild flavor
• Excellent peanut oil substitute for salad dressing

Benefits:

• It strengthens the immune system as it is a good source of vitamin E.
• Helps fight free radicals and improves your skin
• Grape seed also helps hair health thanks to the Linolenic acid it contains.
• Widely used in aromatherapy

Disadvantages:

• Grape seed is considered relatively safer than other oils. However, those who are allergic to grapes should not use it.

5. Walnut Oil

The most delicious peanut oil substitute is Walnut Oil. Walnut oil is obtained by drying and cold pressing walnuts.

It is much more viscous than other oils and has a rich flavor. Cold pressed and refined varieties, especially cold pressed ones, are very expensive.

Use walnut oil instead of peanut oil:

• beauty products
• to flavor chicken, fish, pasta, and salads

Benefits:

• Walnut oil has some essential vitamins like B1, B2, B3, C, and E
• Helps in removing wrinkles
• Rich in antioxidants
• Prevents Hair loss
• Fights Dandruff
• Reduces heart-related diseases

Cons:

• It tastes bitter when exposed to high temperatures

6. Almond Oil

In addition to being a coconut oil substitute, almond oil is also an alternative to peanut oil, which is very rich in monounsaturated fats and vitamin E.

It is often used in sauces because of its taste and nature, which is nutty. Like other oils, it is available in two varieties: Refined and Cold Pressed Almond Oil.

Uses:

• For skin conditions such as psoriasis and eczema

Benefits:

• It has been proven to be an excellent moisturizer for skin and hair and protects the skin from sun damage.
• The fatty acids in almond oil dissolve excess oil in the skin.
• The retinoid in almond oil improves the overall skin tone
• Helps maintain a healthy weight
• Supports heart health, blood sugar and fights free radicals

Almond Oil Disadvantages

• Using it for deep frying may damage its nutritional value.
• The strong nutty flavor can spoil the taste of the food with which it is fried.

7. Vegetable Oil

Peanut oil is a vegetable oil substitute and vice versa. Vegetable oil is the cheapest option to use as an alternative to peanut oil.

Vegetable oil is derived from any special plant extract or extract from palm, canola, corn, etc. It can be a mix of different vegetables, such as

Therefore, the amount of saturated, unsaturated fats cannot be randomly attributed to this fat.

Use it for:

• Best used for deep frying and high temperature cooking

Benefits

• Having a smoke point of 220°C means it is suitable for deep frying.

Disadvantages

• Not a healthy choice

8. Corn Oil

Corn oil, also called corn oil, is also one of the cheapest and healthiest peanut oil alternatives. Like peanut oil, it also has a high smoking point, 232°C.

The oil is obtained by the traditional method. This happens by pressing the corn germ with hexane and extracting it. It can also be obtained from corn kernels or corn fiber.

It is easily found all over the world. An equivalent amount of corn oil is sufficient to replace peanut oil. However, experts do not recommend using it too much, as it contains too much polyunsaturated fat.

General uses:

• Baking, Deep-frying,
• Sautéing, searing and salad dressing
• In margarine-making

Benefits:

• The antioxidants and tocopherols in corn oil heal the skin and fight certain skin conditions.
• It has almost 13% of the daily requirement of vitamin E, a powerful antioxidant that fights against free radicals.
• It has the feature of balancing the cholesterol level.
• It is rich in phytosterols, plant-based cholesterol, anti-inflammatory and reduces the risk of certain cancers, heart diseases and type 2 diabetes.

Disadvantages:

• The extremely unbalanced ratio of omega-3 to omega-6 in corn oil increases the likelihood of breast and prostate cancer.

Conclusion

More than eight options are available when it comes to replacing peanut oil.

This is not an exhaustive list; because they are the closest matches.

Other options are to use avocado oil instead of peanut oil; Not entirely in all dishes, but since both are light oils, you can use peanut butter as a coating for pad thai.

Some peanut oil substitutes, such as olive oil, are not included in the list as they are not suitable for deep frying and high temperature cooking.

The alternatives we have mentioned, you can use without worry.

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