Healthy Substitutes to High Fat Oils
Because air fryer food is usually cooked without oil, the taste can be quite bland and unwelcoming. Adding a little oil is recommended to improve taste and texture but what kind of oil should you use? The whole point of air fryers is healthier cooking. This purpose could be defeated when you introduce unhealthy, high-fat oils like vegetable oil. Thankfully, there are many alternatives to high-fat oils that are saturated with chemical solvents. Here are some substitutes for you to pick from. They are perfect for high-temperature cooking, will improve the taste of your air fried food and not jeopardize healthy benefits.
- Olive oil
Made straight from the olive tree fruit, this oil is full of monounsaturated fats and is one of the healthiest oils available. Using olive oil to cook reduces the risk of heart diseases and helps to regulate blood sugar levels. Olive oil has a low smoke point so it is ideal for use in air fryers and its strong flavor easily adds taste to food. Make sure to look out for original Italian olive oil so you don’t end up with a fake.
- Avocado oil
The pulp of the avocado fruit is pressed to obtain this oil. It mostly contained monounsaturated fats and is a great origin of antioxidants for the body. This oil may help with lowering blood pressure too. It has a buttery, creamy taste great for flavoring food and a high smoke point, good for cooking in an air fryer.
- Sesame oil
Sesame oil has a really high smoke point and is packed full of minerals, vitamins, anti-inflammatory effects and antioxidants. It is also good for skin and heart health. Although it is usually used for sauces, the nutty flavor of sesame oil can add a nice flavor to air fryer cooked food.
- Rice bran oil
This oil has a very high tolerance to heat. Although it has a neutral taste, it is known to increase heart health, improve skin health, aid heart health, aid weight loss and lower cholesterol. It is popular in India but can be used in many recipes.
- Coconut oil
Coconut oils is gotten from the flesh of the coconut. It has saturated fats, but they are neutral and acceptable for adding good cholesterol to the body. Because this oil can solidify at room temperature, you should melt it before use. With its rich vanilla-like flavor and high resistance to heat, coconut oil is a great alternative to high-fat oils.
- Palm oil
This oil is made from the flesh of the fruit from an African palm oil tree. The process of extraction is similar to olive oil. It is rich in vitamins A, E, K and has no trans-fat. This oil has a distinct taste and should only be used carefully as instructed in recipes. It has a high smoke pint ideal for use in an air fryer.
- Cacao butter
This is commonly known as an ingredient for skin care products but it is a great alternative for unhealthy oils. It is gotten from cacao beans and full of antioxidant properties. You don’t need much when cooking with cacao butter and its high tolerance to heat makes it safe to use in an air fryer.
This is butter in which water and milk solids have been removed. It has a higher shelf life and smoke point than butter. Ghee is packed full of Omega 3 and 6 fatty acids, vitamins A, D, E, K and choline. It is the best alternative for you if you are lactose intolerant.
- Shea butter
Shea butter has loads of vitamin E, antioxidants and essential fatty acids. It is a good alternative for butter and has a peculiar taste. It can be used to cook some foods and is widely preferred by vegetarians.