Last Updated on August 28, 2023
Looking for healthy alternatives to cooking with bacon fat? Check out this article as I reveal the vegetable oil substitutes that I use when cooking.
I love the taste of bacon, so I often use bacon fat when I cook. But I have to admit that it has some drawbacks. It’s high in saturated fat and sodium, making it an unhealthy option when consumed regularly. It also has a distinct smokey flavor that isn’t right for every dish.
Fortunately, vegetable oils are an alternative to bacon fat, one that can be used in recipes and meals to provide great flavor without all the unhealthy components.
This article will explore the vegetable oils I use in the kitchen and why I like them. I’ll also show you a few ways to use these substitutes in recipes to cook delicious foods without unhealthy fats.
Vegetable Oils: A Quick Primer
Vegetable oils are a healthier plant-based alternative to cooking with bacon fat, with its unhealthy fats and sodium.
These oils come in various types, from traditional favorites like olive and canola oil to other types such as avocado, sunflower, peanut, and coconut oil.
Each type of vegetable oil has its unique flavor and nutritional profile that can be used to enhance different recipes. For example, olive oil has a mild flavor that pairs well with vegetables and salads, while coconut oil is perfect for baking and frying.
Experimenting with different vegetable oils can help you find the one that best suits your taste and cooking needs. Here are the vegetable oils I routinely use at home.
Canola Oil
Canola oil has a neutral flavor and is high in monounsaturated fatty acids, making it one of the healthiest oils on the market.
Unlike bacon or other animal fats, which contain saturated fats that can increase cholesterol levels, canola oil helps to reduce bad cholesterol and raise good cholesterol.
Because it has a higher smoke point than many other vegetable oils, canola oil is my first choice for sautéing or frying.
If you’re not as picky as I am, blended vegetable oils like Wesson, Crisco, and Smart Balance and private-label brands like Great Value are perfectly fine substitutes. They are often less expensive, but I don’t mind paying a little more for pure canola oil.
Canola is my favorite vegetable oil to use in the kitchen. I’m never without it.
Olive Oil
Olive oil is a healthy and delicious substitute for bacon fat and is one of my favorites. Olive oil is low in saturated fat and cholesterol and high in monounsaturated fatty acids. It’s also easy to find in the grocery store.
It also contains antioxidants that help protect against disease and inflammation while adding a delicious taste to dishes with fewer calories than bacon fat.
When cooking with extra-virgin olive oil, it is important to remember that it has a lower smoke point than other oils. It’s best to cook with it at lower temperatures to prevent burning or smoking.
Remember to store your olive oil in a cool, dark place away from heat and light to preserve its quality and flavor.
I love cooking roasted vegetables with olive oil. I sauté fish and seafood in it and use it in pasta sauces and garlic bread.
Along with canola oil, it’s another of my favorite vegetable oils to use when I cook.
Butter
Butter is a great substitute for bacon fat. Not only does it add a delicious flavor to your meals, but it also has many health benefits.
Butter contains vitamins A, D, and E and minerals like magnesium and zinc. It’s also a source of healthy fats, like omega-3 fatty acids.
It’s also great for baking cakes, cookies, quick bread, and other baked goods.
When using butter in cooking, it’s important to use the right amount so your food doesn’t become greasy or oily. Using clarified butter can help reduce this problem as the milk solids have been removed from the fat.
Clarified butter, or ghee, has a richer flavor and higher smoke point than regular butter, making it ideal for sautéing, roasting, and deep-frying.
I prefer salted butter when I’m cooking because I think it has more flavor than unsalted varieties.
Coconut Oil
Refined coconut oil is one of my guilty pleasures. I love to use it as a substitute for butter on popcorn; for that reason alone, I try to keep a small bottle on hand. Try it; I think you’ll like it too.
Although I save it for my popcorn, it’s a popular oil for cooking because it has a high smoke point, making it great for searing and sautéing. It’s packed with healthy fatty acids.
I have baked using coconut oil. It has a mild, slightly sweet flavor and adds a nice flavor to baked goods and sweet desserts.
There are many other vegetable and nut oils available, like avocado, sunflower, peanut, sesame, and safflower, to name a few, and the list goes on.
Each oil has a unique, nuanced flavor, but the important thing to me when cooking is the smoke point, so make sure you take that into account, especially when cooking at high heat.
Nutritional Benefits of Vegetable Oil Compared to Bacon Fat
Vegetable oils are healthier alternatives to bacon fat. They have many nutritional benefits because they are a plant-based option made from natural sources such as soybeans, sunflower seeds, and corn, which are naturally low in saturated fats.
Compared to bacon fat, vegetable oil contains significantly less saturated fat and no cholesterol. It also contains monounsaturated fats, which can help reduce bad cholesterol levels and promote heart health.
Additionally, vegetable oil is rich in polyunsaturated fats like omega-3 fatty acids, which are beneficial for maintaining optimal health.
Remember, vegetable oil does not always have fewer calories than other animal fats. If you’re counting calories, it’s something to keep in mind.
Vegetable Oil Safety Considerations
When using vegetable oils in cooking, it is important to consider the ingredients’ safety. Each type of oil has different properties that may affect its use in cooking.
For example, olive oil has a lower smoke point than fats and oils and can easily burn. Therefore, you should cook with it at a lower temperature or stir it constantly.
If you use butter or margarine, they should be kept refrigerated until used and melted slowly over low heat to avoid burning.
Finally, read the labels on any processed ingredients and check for potential allergens (think “peanut oil”) before incorporating them into your recipes.
Here’s The Bottom Line
Vegetable oils are an excellent substitute for bacon fat in recipes due to their low saturated fat content and wide range of health benefits.
The canola oil, olive oil, coconut oil, and butter I use can be used in all dishes and recipes. They are good choices if you want to reduce your intake of unhealthy fats and sodium.
However, dishes prepared using these substitutes should be eaten in moderation and coupled with a balanced diet to get the best overall health benefits.
I don’t complicate things in the kitchen, so the basic oils I mentioned in this article are the ones I use. They do the job and aren’t expensive.
But feel free to experiment with other oils; you might find better ones. After all, your kitchen, your rules!
Want More Of My Cooking Tips?
If so, you can get more by following me on social media. And if you found this article helpful, please share it with your friends.
