5 Great Cooking Oils For a Vegan Diet

Here are some stellar plant-based options to choose from.

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When it comes to which oil is the best one to use for cooking, the jury is still out. The controversial subject has been debated extensively; imagine adding the requirements of vegans and their vegan diets to the mix! But have no fear, here are five great options to choose from that will add nutrients and flavor to any meal.

Coconut oil

Coconut oil, derived from the coconut palm fruit, is not only good for cooking, but great for baking too! Its many health perks and immunity-boosting properties make it super popular these days. It is recommended for people with diabetes and even helps with arthritis pain and seizures! It’s known, says VegHealth, for helping people reduce hunger and maybe even lose weight.

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Avocado oil

This delicious oil is on the pricier side, but its health benefits and versatility make it well worth it. It is known for being a great supplement due to its vitamin E content. Avocado oil can be used for frying, roasting or even as a butter replacement when baking. It can also be consumed raw in salad dressings or other dishes.

The Optimist Daily explains that this oil is ideal for preparing vegan dishes because of its high smoke point which refers to the temperature at which an oil begins to smoke. Oils with a high smoke point are ideal for frying in.

This oil is similar to olive oil in terms of its uses and nutritional value. It can even be used as a skincare product for dry skin! Talk about versatility!


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Peanut oil

This flavor-full oil made from peanuts is usually used for cooking purposes and mainly found in Chinese and other Asian meals, usually for frying foods. Peanut oil has low cholesterol levels and, like other vegan oils, helps prevent heart disease. 

This oil is one of the most powerful antioxidants around, and its many health benefits include its rich vitamin E content. It can also be found in some soaps and pharmaceutical products.

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Rapeseed oil

Also known as canola oil, rapeseed oil is one of the most popular vegetable oils. It is made from Brassica napus, a member of the cabbage family and is completely vegan! Canola oil also has a high smoking point, which makes it great for frying, roasting and baking. 

It is rich in omega-3 and omega-6 fatty acids, meaning that it offers multiple health benefits, including boosting organ functioning, and helping to keep our energy levels up. It is recommended to try to look for the unprocessed options of this oil, which are healthier and generally contain more nutrients.

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Olive oil

Olive oil is one of the most used cooking oils in vegan kitchens. It is an excellent, healthy oil with a deep and rich flavor that’s ideal for salad dressings and cooking in general. It is said that olive oil can really improve heart health, and it is among the oils most  recommended by doctors and nutritionists.

Olive oil has a low amount of saturated and polyunsaturated fats and is rich in monounsaturated fats, which make it an excellent choice for vegans.

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