You Really Must Have
A Healthy
Substitute for Vegetable Oil

If you have not done so already, you really must find a healthier Substitute for Vegetable Oil. While doctors and governments have told us for the past several decades that the Dangers of Saturated Fat are awful -and that a vegetable oil substitute for butter is a necessity, this advice is nonsense and is likely to have harmed an entire generation who grew up believing that butter and saturated fats are bad and that so-called 'Vegetable Oil' is good for you.



Now, when I say 'Vegetable Oil', I'm SPECIFICALLY referring to the new breed of so-called 'healthy' Polyunsaturated Oil that did not exist 100 years ago. These oils are:

  • Corn Oil

  • Safflower Oil

  • Soybean Oil

  • Cottonseed Oil


And any other oil that your grandmother wouldn't have recognized and that traditional societies couldn't have made. These oils are often made by extracting the oils using some combination of:

  • High pressure

  • Centrifugal forces

  • Extremely High Heat

  • Chemical Solvents


In other words, high technology refining. And despite these foods coming from 'natural' sources and often using the term 'natural' on the bottle, they are anything but natural in their final form and should be treated as a 'refined' food. Remember that white sugar often comes from 'natural' beets or sugar cane and white bread starts out as whole wheat grains. But just like these oils, white sugar and white flour are anything but natural and healthy because of the process that they go through and the nutritional value of their final product. So finding a substitute for vegetable oil is a VERY good thing.


What Substitute For Vegetable Oil
Can You Use for Salad Oil

Olive Oil Substitute for Vegetable Oil

Olive Oil

For salad oil, a terrific vegetable oil substitute is pure extra virgin olive oil. Really a FRUIT oil and not a vegetable oil, has been used around the world for centuries and is an important component of the healthy Mediterranean Diet that has been shown over and over to decrease the incidence of disease rates.

While 'vegetable oil' contains polyunsaturated fatty acids, also known as 'PUFA', olive oil contains monounsaturated fatty acids which are far healthier than PUFA.

And for the most important test- your grandmother would have recognized it and your ancestors may have even made olive oil with nothing more than olives, a mechanical press and and something to catch the oil.

Just be sure that your olive oil comes from a high quality source and is fresh. There have been some reports of unscrupulous olive oil distributors that have added EXTREMELY unhealthy trans-fatty acids to olive oil in order to extend its shelf life.



If they were smarter and more interested in your health, they would simply add a few drops of a Vitamin E Supplement which acts as an antioxidant and can extend the shelf life of oils. When you open your olive oil, you too can add a few drops of Vitamin E to add some extra shelf-life to your olive oil. Keeping it in an airtight oil container that collapses to keep the air out, keeping it out of direct sunlight and making sure it smells fresh before using it are important steps to keep your olive oil fresh. Remember that it can go rancid so throw it out if it doesn’t smell right- the small amount of extra money that you will pay will be more than offset by the health benefits of NOT using a rancid substitute for vegetable oil.


Flax Oil

While you CAN use flax oil as a vegetable oil substitute for salad dressings or for drizzling over vegetables, flax oil is EXTREMELY delicate and will go rancid VERY quickly, destroying its health benefits. If you choose to use flax oil, you should ALWAYS make sure that your flax oil:

  • Is refrigerated at the store

  • Is shipped refrigerated

  • Not left in a storeroom unrefrigerated

  • Kept in a dark bottle

  • Has an expiration date or a recent production date

  • Kept refrigerated in your home

  • Used up or thrown out no longer than 2 weeks after opening

It's a bit of a challenge to use flax oil, but because you can get the Benefits of Omega 3 Fatty Acids from flax oil, you may find that using this substitute for vegetable oil worth the extra effort.


What Can You Use as a Substitute
For Vegetable Oil in Cooking?

Olive oil should NOT be used as a substitute for vegetable oil in cooking, except in very low heat uses such as baking or using a double-boiler. Olive oil's monounsaturated fats will go rancid under high heat such as you would use for pan frying or stir fry.


Rice Bran Oil

Rice bran oil is an excellent substitute for vegetable oil and a healthy cooking oil. It has been shown to have some cholesterol lowering effects, has almost no flavor and has an extremely high smoke point. Some health conscious restaurants have switched over to using exclusively rice bran oil because of its healthy profile and high 'smoke point'.

The 'smoke point' is the point at which an oil begins to burn and having a high smoke point is an advantage for pan frying or stir frying. Contrast that to the low smoke point of butter, which almost everyone has seen burned on the stove. Just make sure that your rice bran oil is made from organic and NON-GMO rice as the detrimental health effects of GMO products have been well-documented in the book: Seeds of Deception

Coconut oil

Coconut Oil is an excellent choice for a healthy cooking oil and is so healthy that entire books have been written on the subject of the health benefits of coconut oil. Since coconut oil is already a 'saturated' fat, meaning that its molecular bonds are already full, these bonds can't get saturated with oxygen, which is what makes oils go rancid. Coconut oil also has a high 'smoke point', meaning that it takes a very high heat to make it burn. Contrast that to the low smoke point of butter, which almost everyone has seen burned on the stove. I recommend Raw Organic Virgin Coconut Oil

for an excellent source of this healthy fat.

While coconut oil has an extremely light and pleasant coconut flavor that is hardly noticeable, there are some that find it objectionable or find that the flavor, while pleasant, just doesn't go with specific dishes. In these cases, rice bran oil is an excellent choice.



I hope that this will help you to find a good Substitute for Vegetable Oil and other Polyunsaturated Oil that you can use as part of a healthy diet. I personally use Raw Organic Virgin Coconut Oil

for just about everything and put it in oatmeal, drizzle it over vegetables and lean meats, put it on baked potatoes, 'grease' pans for baking, melt it as an oil for baked goods, use it to cook pancakes, eggs, stir fry and you can even use it as a skin moisturizer, chapped lip balm and massage oil too! There is not a much more versatile and healthy vegetable oil substitute than coconut oil…

Keep reading to find out why the danger of coconut oil and other saturated fats has been overblown and exaggerated and why (gasp!!) they might NOT be bad for you...

Next --->
Dangers of Saturated Fat

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