Vegetable Oil: Important Facts, Health Benefits, and Recipes

Vegetable oil is a general term for oil that is extracted from fruits, seeds, grains, and nuts. The top four vegetable oils consumed in the United States are soybean, canola, palm, and corn oil. This article cover all the important facts and health benefits plus a list of recipes using vegetable oil.

What is Vegetable Oil?

  • Vegetable oil is a general term for oil that is extracted from fruits, seeds, grains, and nuts - basically anything plant-based. 
  • The top four vegetable oils consumed in the United States are soybean, canola, palm, and corn oil. 
  • Some other vegetable oils are: coconut, cottonseed, olive, peanut, safflower, and sunflower. 
  • Vegetable oil is often used because it has a neutral flavor, like in baking or frying and because they are plant-based and lower in saturated fat

Is Vegetable Oil Good For You?

That is up for debate. Vegetable oil is sometimes seen as a healthier option versus butter because it typically is lower in saturated fat. But depending on the type of oil (canola, olive oil, grapeseed oil, etc.), the health benefits and impact vary. Many oils have been processed and treated with hexane to extract more oil from the vegetable, which some people say can be bad for health. Most vegetable oils are high in omega-6 fatty acids (linoleic acid), which some studies claim cause inflammation.

Health Benefits of Vegetable Oil

  • Vegetable oils are low in saturated fats
  • Vegetable oils are plant-based and therefore have no cholesterol
  • Most vegetable oils are high in omega-6 fatty acid (linoleic acid), a polyunsaturated fat. We need omega-6 for brain function, skin and hair growth, bone health, and metabolism. But consuming too much can be harmful to our health.
  • Some research says that the plant sterols in soybean oil may lower LDL cholesterol levels
  • Some vegetable oils (olive and avocado) are a good source of monounsaturated fats, which can be heart healthy

History, Background, and General Facts about Vegetable Oil

  • The top four vegetable oils consumed in the United States are soybean, canola, palm, and corn oil. 
  • Some other vegetable oils are: coconut, cottonseed, olive, peanut, safflower, and sunflower. 
  • Vegetable oil is often used because it has a neutral flavor, like in baking or frying.
  • The problem with this type of generic oil is that you often don’t know what it is made from and how it is processed. 
  • Most vegetable oils are high in omega-6 fatty acid, a polyunsaturated fat. We need omega-6 for brain function, skin and hair growth, bone health, and metabolism
  • Health-conscious consumers prefer oils that are made by crushing or pressing plants or seeds, rather than those produced using chemicals.

What Are The Cuisines That Regularly Include Vegetable Oil?

  • Chinese - fried rice, dumplings, donuts
  • Korean - fried chicken
  • Southern US - fried chicken, fried okra, fried cabbage
  • Myanmar (formerly Burma) - fried noodles
  • Italian - donuts (Ciambelle al Mosto)
  • Mexican - flautas, sope, taquitos
  • English - fish and chips
  • Japanese - tempura
  • Africa - potato and cassava chips
  • Vietnamese - fried tofu and fish
  • North America - French fries, beignets, fried chicken, donuts, fair food (fried candy bars and fried butter)
  • Chilean - sopaipillas
  • Spain - churros

What Is The Best Way To Store Vegetable Oil?

  • Store vegetable oil in a cool, dark place away from heat (including away from stoves or cabinets above or near stoves) like a pantry. Avoid buying large batches unless you will be using them right away. Vegetable oils go rancid quickly, so better to buy small batches.
  • If the oil is in a clear bottle and you don’t plan on using it quickly, wrap it in plastic or foil to keep light out or put it in the refrigerator.

What are the Different Types of Vegetable Oil?

  • Soybean oil
  • Canola oil
  • Corn oil
  • Palm oil
  • Safflower oil
  • Sunflower oil
  • Cottonseed oil
  • Olive oil
  • Avocado oil
  • Peanut oil
  • Walnut oil
  • Flaxseed oil
  • Coconut oil

Toxicity and Side Effects Of Vegetable Oil

Vegetables oil that are made from the refining process are considered unhealthy and have been said to be eaten less frequently. 

Nutrition information is for 1 tablespoon vegetable oil.