Foods That Can Replace Sunflower Oil

Many nutritionists have concluded that sunflower oil does more harm than good. We talk about alternative ingredients that can replace it.

Many use sunflower oil out of habit when cooking, for example, when frying meat in a pan. This is the easiest way, but unfortunately, not very useful: sunflower oil releases aldehydes at high temperatures.

These accelerate inflammatory reactions, contribute to the development of cardiovascular and gastrointestinal diseases, and can lead to cancer. In addition, sunflower oil is very high in calories, so even when added to a salad, it can lead to weight gain.

This product, of course, has benefits (if it is unrefined oil), but more and more people reject this dietary supplement. What products can replace it to make your diet more balanced and healthy?

7 Foods That Can Replace Sunflower Oil

1. Coconut oil

Replacing sunflower oil with coconut oil is a good alternative, as the latter has various beneficial properties. Saturated fats affect the development and functioning of cells in the body. Lauric acid strengthens the immune system due to its antiviral and antibacterial properties. Coconut oil is ideal for those on a diet – it speeds up metabolism and is not stored in fat stores, and one tablespoon contains only 117 calories.

2. Ghee butter

Ghee is clarified butter from India. After slowly heating the product, the milk protein is extracted, resulting in lactose-free cream fat.

You can also make ghee at home:

  1. Melt the butter.
  2. Bring it to a boil.
  3. Leave it on low heat for half an hour.
  4. Strain it through a sieve.

This product is easily absorbed by the body and contains saturated fatty acids and vitamins A and E.

3. Olive oil

Olive oil is the most common substitution option; it can be served with almost any salad and roasted meat. However, there is one drawback: olive oil has a peculiar smell that can occur during cooking, and only some people like it.

It contains essential fatty acids, vitamins K and E, calcium, phosphorus, potassium, and antioxidants. The constant use of olive oil helps remove toxins, lower cholesterol, dilate blood vessels and improve digestion.

4. Seeds and nuts

To dress a salad, you can avoid oil altogether and use whole foods containing fat— pumpkin, flax, sesame, sunflower, walnuts, pine nuts, and cashews. The monounsaturated and polyunsaturated fats found in seeds and nuts help lower cholesterol and reduce the risk of heart disease.

5. Avocado

An excellent salad base is an avocado, a versatile fruit that enhances the flavor of other foods makes the dish more filling, and contains a variety of health benefits. When choosing a recipe, you can stick to guacamole, a cold appetizer that has a thick sauce consistency.

6. Sour cream and milk yogurt

To avoid frying in a pan, you can easily replace sunflower oil with sour cream or plain yogurt (the main thing is to remember to get rid of the excess liquid) and start braising meat.

These “sauces” contain a small but sufficient amount of fat and can make the dish much more tender and soft without exceeding the dietary limit. The same goes for cooking fish. Sour cream can be confidently added to salads, and to make the dish more filling and nutritious, choose mayonnaise.

7. Vegetable and fruit purees

If you like to surprise your guests with fresh desserts or pastries instead of sunflower oil, you can add fruit purees to the recipe. A favorite of many is banana puree because it tastes good and makes pastries or cookies tender and airy. Apple, banana, plums – here you can rely on your taste preferences, and the dish will surprise you with a particularly tangy taste and healthy composition.