No, vegetable oil doesn’t have carbs. In fact, they have no carbs, sugar, fiber, minerals, or vitamins. Vegetable oil is pure fat, similar to many other types of oil, some of which we cover later on in this article.
Vegetable oil makes appearances in many store-bought foods, home cupboards, and nearly every fast food item.
The vegetable oil we know today is relatively new in terms of food. It has only been around since the 19th century due to the amount of industrial production that goes into making them.
Other oils do exists that has been made for thousands of years, but they aren’t the same as the ones that are labeled as vegetable oil.
In this article, we outline the nutritional value of vegetable oil and how it compares to other popular oils.
What Is Vegetable Oil?
Despite the name, vegetable oil isn’t extracted from vegetables, instead, it is extracted from seeds or other parts of fruits.
Most vegetable oils on the market are from crops like soy, corn, and cotton. Oils extracted from fruit like olive oil and coconut oil are also technically vegetable oils.
Vegetable oil is commonly used in many dishes primarily to cook food evenly. It has been boasted as a ‘heart healthy’ form of fat as it can reduce LDL cholesterol levels.
What Is The Nutritional Value Of Vegetable Oil?
In 1 tablespoon of vegetable oil, there are roughly 125 calories. Since vegetable oil is just fat, a tablespoon holds 14 grams of total fat which is 21% of the recommended daily amount.
Is Vegetable Oil Healthy?
It is a common debate on whether or not vegetable oil is considered to be healthy or not.
They are a large source of fatty acids which are needed as a source of fuel and can help to repair parts of the body.
On the other hand, vegetable oil is high in polyunsaturated omega-6 which is easily oxidized so needs to be balanced with omega-3.
There are hydrogenated vegetable oils like margarine and Crisco also on the market. They are high in trans fats so are considered an unhealthy option.
Comparison To Other Oils
Below we have outlined the comparisons between vegetable oil and other popular oils on the market.
We compare the levels of monounsaturated and polyunsaturated fats. Monounsaturated are fatty acids that your body can produce and get extra amounts from foods.
Whereas polyunsaturated fatty acids can only be gained from foods since the body can’t naturally produce them.
They are both forms of healthy fatty acids that can help cholesterol levels and heart health.
Saturated fats are the ones that negatively affect cholesterol and can lead to heart problems.
Avocado Oil
Avocado oil is a more expensive option when compared to vegetable oil. It has a similar fatty acid profile to olive oil that we go over later in this article.
It has a nutty flavor which can affect the flavor of the food.
Avocado oil has a very high smoke point which is one of the main reasons to use it. It is good at giving crispiness to food.
Canola Oil
Canola oil has less saturated and polyunsaturated fatty acids than vegetable oil but has more monounsaturated.
It is known to be relatively healthy as it can reduce LDL cholesterol levels.
Similar to vegetable oil, canola oil cannot be heated for too long. After a while, a reaction can occur that produces potentially harmful chemicals. This means it is ideal for quick and low cooking.
Coconut Oil
Coconut oil has a high saturated fat content, which means it increases the levels of LDL cholesterol.
Compared to vegetable oil, coconut oil has lower monounsaturated and polyunsaturated fatty acids.
Coconut oil has a very low smoke point. This means that it is good for baking and low-heat cooking.
A downside to coconut oil is that it does taste like coconut so any food that is cooked in it will need to work well with that flavor.
Olive Oil
Olive oil is considered to be one of the healthiest oils. It is also one of the oldest being made from pressed olives, so little manufacturing processes are needed.
It has more monounsaturated fatty acids than vegetable oil but fewer polyunsaturated fatty acids.
Olive oil is relatively stable when heated, so you are able to cook with it for a while without it producing harmful chemicals.
When it has not been heated up, olive oil has antioxidant properties.
There are different types of olive oil with extra virgin being the best as it is the first pressed load from the olives.
If cooking with it for a long period of time, extra light olive oil has a slightly higher smoke point so can slow-cook food easier.
Final Thoughts
While vegetable oil is both healthy and unhealthy, it is generally decided to be a healthier option than butter. It is also a dairy-free alternative that is commonly used in baking.
A healthy diet does require fats, which include a variety of oils. Vegetable oil is a good choice for many dishes, but each oil has its own uses.
It is important to know what oils will work best in a dish so that you can use them correctly. You need to consider the taste, temperature, and cooking time when deciding what oil to use.
If on a keto diet, your best option is to avoid vegetable oil and instead use olive oil. This is because it will provide the fat you need and is more versatile to cook with.
It is important to consume multiple nutrients in your diet that can help your body, this includes fatty acids.
Vegetable oil should still be consumed in moderation despite its inclusion in a healthy diet due to its high level of fat and low amount of any other nutrients.
One of the most common things I talk to my clients about is calories, but so few of them actually know anything about them.
Calories is not a dirty word. If you remove emotion from it, it is simply a unit of energy.
We need calories to live and thrive, and knowing how many to consume is important to ensure that you’re living a healthy lifestyle.
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