Vegan Lifestyle: The Best Cooking Oils To Use In A Plant-Based Diet

Vegan Diet
Chef Johannes Thenerl fries a patty made of wild garlic (Baerlauch) to make a vegan 'burger' at the vegan restaurant 'L'Herbivore. Photo: JOHN MACDOUGALL/AFP/Getty Images

Vegan dishes are made to offer a healthy alternative to conventional meals, and you don’t want to mess with the choice of oils you use. Indeed, not all oils can be used in vegan dishes as there are distinctive features like smoke point that matter when it comes to a vegan diet. If you are looking for the most ideal oils to use in vegan dishes, you should learn from experts about the benefits of each type of oil so you can choose the one that best suits your needs.

One of the experts you could learn from is D. Scott Carruthers, whose interest in food has led him to research about various recipes and the most ideal ingredients to use in vegan dishes. His parents owned restaurants and while working at these restaurants he acquired vital experience that he uses to guide upcoming chefs.

Here are some of the oils Carruthers suggests you should embrace while preparing vegan meals:

  • Canola oil

First developed in 1970s, Canola oil has remained a favorite among many lovers of vegan meals. It is extracted from mustard rape, which is a plant belonging to the mustard family. After several rounds of selective breeding, the plant was developed so as to offer good quality oil, which is today among the most ideal for vegan dishes.

Its unique features include low amounts of saturated fats and high content of monounsaturated fats. It also offers neutral flavors and the fact that it has a high smoking point you are able to cook meals that require high temperatures. Canola oil also offers omega-3 fatty acids, which come ideal as a health supplement.

  • Coconut oil

Coconut oil is also a popular choice that many lovers of vegan dishes should know about. It exhibits several good properties including the presence of saturated fatty acid, which helps in enhancing the stability of the oil to heat. It also offers immunity-boosting solutions, and for people who don’t like to store oils in the refrigerator coconut oil comes as a perfect choice because it does not undergo oxidation.

  • Rice bran oil

Extracted through solvent extraction from rice husks, rice bran oil also comes with various useful compounds that are useful when preparing vegan dishes. Among its benefits is the high smoke point, which makes it a useful choice when you are preparing meals where high heating is required. Its fat profile is optimal with a ratio of 27-33% content of saturated fat and 33-40% monounsaturated fat. Additionally, rice bran oil contains chemicals like tocotrienols and oryzanol, which are beneficial to the health of the user. It also enjoys powerful antioxidant properties.

  • Avocado oil

Avocado oil retains at a higher price than the rest, and this is because it is one of the best oils for vegan dishes you can find. It has a high smoke point and can work on different types of meals including baking, salad dressings, vegetables, and most importantly it supplements vitamin E, a good antioxidant that keeps it stable.

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Lifestyle Reporter

Shirley Gomez has been exposed to many aspects of the art world. Besides being a Fashion Journalist, she studied Fashion Styling and Fashion Styling for Men at the Fashion Institute of Technology in New York City, Interior Design at UNIBE and Fashion Design at ITSMJ Fashion School in the Dominican Republic. She worked as a Fashion Journalist, Fashion Stylist and Social Media Manager at one of the most recognized magazines in the Dominican Republic, Oh! Magazine, as an occasional Entertainment Journalist, of the prestigious newspaper “Listín Diario”, as well as a fashion collaborator of a radio show aired in 100.9 FM SuperQ. When Shirley is not writing you can find her listening Demi Lovato or Beyonce's songs, decorating her apartment or watching Family Feud.

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