Healthy cooking alternatives to butter

Healthy cooking alternatives to butter

Butter plays an important role in everyday cooking. Although it’s delicious, it’s also high in saturated fats and cholesterol. A single tablespoon of butter contains 75 calories and 10 grams of fat. This means that it can cause a number of health problems, including obesity, heart disease, and stroke. In order to avoid these issues, it’s best to use healthier cooking alternatives to butter.

Healthy cooking alternatives to butter

So, what’s the alternative to butter? Well, there are a number of healthy substitutes for butter. Let’s take a deeper look into some of these alternatives below:

Oil

Oil

One of the healthier substitutes to butter are oils. Oils are saturated in monounsaturated and polyunsaturated fats. Monounsaturated fats have been found to lower LDL cholesterol and reduce your risk for heart disease. Polyunsaturated fats lower LDL cholesterol in addition to lowering triglycerides and raising HDL, or the good cholesterol.

Vegetable

Vegetable oil is one of the most popular healthy cooking alternatives to butter. It’s low in saturated fats and cholesterol, which means that it’s healthy for your heart. Vegetable oil is derived from a variety of seeds, nuts and grains including sunflower, peanut and rice bran oil respectively. It’s a good alternative to any cooking or baking recipe that calls for oil or butter. It has a high smoke point, which means it can be heated at high temperatures without burning and commonly used for frying or sautéing. It’s also possible to make vegetable oil from your own garden or yard waste.

Olive

Olive oil is another great alternative to butter because it’s low in saturated fats and high in monounsaturated fats. It’s also rich in antioxidants and anti-inflammatory compounds, which help to protect against cancer, Alzheimer’s and heart disease. Its milder taste makes it perfect for salads, vegetables and marinades. It also has a relatively high smoke point of 440℉. This makes it also great for cooking because you can use it for frying, baking, roasting, sautéing and grilling.

Extra virgin olive

Extra virgin olive

Extra virgin olive oil or EVOO is one of the healthiest cooking fats. It contains a higher proportion of monounsaturated fat than other cooking oils, which means it’s less likely to be stored as fat in your body. According to the USDA, this fat is “good” fat that should make up 10% of your daily calories. It has been studied for its health benefits, including its potential to prevent Alzheimer’s disease, diabetes and cancer.

Extra virgin olive oil offers more flavor and aroma than vegetable oil, which makes it a suitable butter substitute when cooking. It’s also the preferred choice for baking dishes, as it provides a rich taste to desserts. Extra virgin olive oil comes in a variety of grades with EVOO being the purest and highest grade.

Sunflower

Sunflower oil is a vegetable oil that gets its name from the sunflower. It’s made from sunflower seeds and is a popular cooking alternative to butter. It has a neutral taste and is often used for frying because it has a high smoke point of 450℉. This makes it a good choice if you want to avoid heating your food too much. It’s also good for baking because it doesn’t burn as easily as other oils.

Canola

Canola

Canola oil is a healthy alternative to butter. It has a good source of healthy fats and Omega-9 fatty acids. It’s a vegetable oil that’s pressed from the seeds of the canola plant. Canola oil has a milder flavor and is great for certain kinds of baked goods, such as cookies, pastries, and breads.

Peanut

Peanut oil is an excellent healthy cooking alternative to butter. It is high in polyunsaturated fats, antioxidants and oelic aid. Its neutral flavour makes it easy to use in recipes as it doesn’t change the taste of foods. This oil which is derived from peanuts has a high smoke point making it a good option for stir-frying or sautéing because it can withstand high heat and still maintain its consistency. One drawback is it can be expensive compared to other cooking oils.

Sesame

Sesame oil has a light color and a strong flavor, making it a popular choice for both cooking and baking. It has a high smoke point, which means it can be used to cook foods at higher temperatures. It is somewhat difficult to find and it’s one of the more expensive oils.

Almond

Almond oil is a good butter substitute for cooking because it’s high in healthy polyunsaturated fats and has high levels of antioxidants. Almond oil is extracted from almonds and has a subtle nutty flavor. It is often used in Indian and Middle Eastern desserts including almond baklava.

Avocado

Avocado oil is made from ripe avocados. It has a neutral taste and is often used in salad dressings and for sautéing. This oil has a high smoke point of 450℉, making it a great alternative to butter and other oils. It’s also a good alternative because it can be used in baking.

Flaxseed

Flaxseed oil is a favorite of many health-conscious people because it has a high amount of omega-3 fatty acids, which are good for the heart. It has a nutty, earthy flavor, which makes it a great alternative to butter. It can be used in salad dressing, pasta dishes, and sautéing. One drawback with this particular oil is that it can go rancid if not stored in the fridge.

Safflower

Safflower oil is a substitute for butter. It is a highly refined high-heat cooking oil that’s pressed from the seeds of the safflower plant. It’s low in saturated fats and high in Omega-9 fatty acids. You can use safflower oil in the place of butter in any recipe that calls for oil or butter.

Soybean

Soybean

Another healthy alternative is soybean oil. It’s a vegetable oil that has been extracted from soybeans. Soybean oil is mild and is often used in salad dressings. It’s high smoke point of 450℉ also means it can be used for baking and stir-fry’s. It is also used in the production of margarine.

Coconut

Coconut

Coconut oil is made from coconuts. It’s popular because it’s rich in medium-chain triglycerides, making it easy to digest. This oil also has anti-microbial properties that make it great for use in baking and cooking. Coconut oil has a very high smoke point of 350℉, making it one of the best cooking alternatives to butter.

Walnut

Walnut oil, like vegetable oil, is used for both cooking and baking. It has a darker color than other cooking oils and a strong flavor, which is why it’s not usually used for cooking. However it is popular for baking. Like many types of cooking oil, it can be found at most grocery stores.

Puree

Puree

Puree is a great alternative to butter because it’s healthy and adds a rich, creamy taste to your favorite recipes. You can add puree to sauces, soups, and stews for flavor and texture. It contains few calories and has about the same amount of carbohydrates as butter. It’s high in fiber and is naturally low in sodium.

Avocado

Avocado puree is extracted from avocados. It’s a popular alternative to butter because it’s rich in monounsaturated fats. It’s also high in vitamins and minerals. It can also be used as a spread on toast. Avocado puree is often used in baking because it has a high smoke point of 450℉.

Bean

Bean puree is a great butter substitute for those who want something with a little more flavor. It’s made by combining dried beans with boiling water and then mashing them into a paste. It’s a great alternative for vegans as the resulting paste is rich in fiber, protein and minerals. It has a high smoke point, making it a good choice for frying and baking.

Pumpkin

Pumpkin puree is made from cooked pumpkin and is high in fiber, polyunsaturated fats and antixodients. It’s also rich in potassium and vitamin A. Pumpkin puree is a great substitute for butter in recipes that call for a large amount of fat. It’s sweet and rich taste can be used in place of butter in a number of sweet and savoury recipes. Not a fan of creating pumpkin puree from scratch? No problem, you can also find pumpkin puree in the canned vegetable section of your grocery store.

Alternative butter

Alternative butter

There are also a number of alternative butters available on the market e.g. nut-based and vegan butters. They can be used to spread for your toast or sandwich but can also be used for cooking or baking.

Almond

Almond butter is made from almonds. Almonds are high in monounsaturated fats, meaning they’re easy to digest. Almond butter is a popular alternative to butter because it’s a good source of protein, fiber and vitamins. It also has a high smoke point of 350℉. Almond butter can be used in baking, sautéing, and frying because it’s thick and creamy. You’ll need to keep an eye on your serving size as it is high in saturated fat.

Peanut

Peanut butter is made from peanuts, which are high in monounsaturated fats. It’s a popular choice for baking because it has a high smoke point of 350℉. It’s also a great choice because it’s high in amino acids, making it easy to digest. However use this butter in moderation just like other nut-based butter as its high in calories.

Vegan

Vegan

Vegan butter is a plant-based alternative to butter, made from vegetable oils that have been emulsified and mixed with water, a process known as “hydrolysation.” As a result, vegan butter is a healthier alternative to butter because it doesn’t contain any cholesterol or saturated fat. A couple of examples of vegan butters include those made with coconut oil or soybean oil.  Although neutral in flavour, these can be used to spread your bread or used in cooking.

So, what’s the healthiest butter substitute from this list? The best butter substitutes are generally those that are high in healthy fats and have high levels of antioxidant i.e. vegetable, canola, peanut and extra virgin olive oil. If you can’t shake the butter completely try using vegan butter.

FAQs

We get asked a lot of questions about cooking and its alternatives. Below are some of the most common questions people have.

What does butter do to your body?

Butter is high in saturated fat. This type of fat is solid at room temperature. Butter contains cholesterol, which can raise your blood cholesterol levels.

Why is butter yellow?

The main reason butter is yellow is because of the presence of the carotene known as xanthophylls.

What are the different types of oil?

Most oils come from seeds and nuts, and are pressed or extracted from the plants. The most common types of oil include: vegetable, olive, corn, soy, canola and sunflower oil.

How long do oils last?

Oils can last for a very long time. They don’t go bad or spoil like a lot of other foods. As a general rule, most oils will keep for up to a year.

What are the benefits of using oil?

There are many benefits to using oil. Oil is generally good for you. Oils contain unsaturated fat, which is beneficial to your heart. It is also low cholesterol. One tablespoon of oil has no more than 100 mg of cholesterol, unless you opt for coconut oil which has none.

They are also fast and easy to cook with so when you’re in a hurry, you can quickly heat up oil in the microwave or on the stove. Oil doesn’t usually burn easily like butter, allowing you to cook at higher temperatures.

What is the difference between vegetable oil and olive oil?

Vegetable oil is typically made from corn, cottonseed, canola, soybean, or safflower oils. It is an inexpensive alternative to olive oil. On the other hand, olive oil is made from the fruit of the olive tree. It contains healthy fats that are good for the body.

Is coconut oil healthy?

Coconut oil is healthy as long as it is not hydrogenated, bleached or refined.

Is pumpkin puree safe to use in cooking?

Yes – pumpkin puree is safe to use in cooking. It is also a great alternative to butter and oil.

What are saturated fats and trans fats?

Saturated fats are found in animal products like beef, butter, cheese, and milk. On the other hand, trans fats are found in processed foods like cakes, biscuits, muffins, and packaged snacks.