Can Olive Oil Be Used For Baking? 

Last updated on July 20th, 2022 at 10:35 pm

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Olive oil is a very healthy oil. It is loaded with beneficial fatty acids and powerful antioxidants that aid in great overall health. Many people around the world consider olive oil a staple for cooking in the kitchen. 

However, there are some people that think olive oil isn’t the best oil to cook with since it is high in fat. 

When the fats and oils in olive oil are exposed to heat, the health properties in the olive oil can become damaged. When olive oil is overheated it can turn the oil from healthy to harmful. 

The oils release carcinogenic compounds when overheated; these carcinogenic compounds have been found to contribute to lung cancer. 

Most of the danger of using olive oil comes from cooking it and reaching temperatures where the olive oil smokes. If you plan on using olive oil for baking, is it safe? Will the olive oil change structure if it is used in baking instead of cooking? 

Olive oil can be used in baking and does help in cutting down on bad fats in your baking. Unlike butter, olive oil is considered a good fat and does well in baking. 

Some of the benefits of using olive oil in your baked goods are that you get extra antioxidants and vitamin E. The vitamin E in the olive oil can also help keep your baked goods tasting fresher longer. 

What Can You Use As A Substitute For Olive Oil? 

Olive oil is one of the healthier oils in the world. It is extracted from olives and is a versatile ingredient in the kitchen. You can use olive oil for salads, salad dressing, ingredients in baking, cooking, etc. 

If you are looking to avoid olive oil while cooking or simply don’t like the taste, are there other oils you can use in its place? 

Olive oil can be replaced by canola oil, vegetable oil, sunflower oil, coconut oil, or butter. All of these options have some specific nuances to them which I will go into detail about below. 

  • Canola, Vegetable, or Sunflower Oil: These oils are a great substitute for olive oil. These all have neutral flavors and don’t really have a distinctive taste to them. You can substitute these oils as is. If your recipe calls for a tablespoon of olive oil, you would just use a tablespoon of one of these oils. If you want to tone down the flavor of olive oil but still need oil for an ingredient, try one of these. 
  • Coconut Oil: Another healthy oil, coconut is a great substitute for olive oil. Coconut oil works well for sauteing and roasting. Coconut oil is solid at room temperature so it wouldn’t work well as a substitute for salad dressings. If you are looking to substitute the olive for baking, it’s best to stick with another liquid oil instead of coconut oil. Coconut oil does have a strong flavor, if you are not a fan of coconut, you probably won’t like the substitute of coconut oil. 
  • Butter: You can use butter as a substitute for olive oil. You first need to melt down the butter and use it as a 1-for-1 substitute. Butter gives a rich flavor to anything you are baking with. You can use butter as a substitute for sautéing, roasting, baking, and cooking. However, butter is not a great substitute for salad dressings. 

What Is The Healthiest Oil To Bake With? 

Gut health is the most important health. If your gut is healthy and balanced, it’s easier for the rest of your body to be. 

The best way to have great gut health is by watching what you eat. Not only do you have to check the food itself to make sure that you are cooking the right things, but you also need to check the ingredients. 

There are several different oils out there that you can use when baking. How do you know which oil to use for the health of your family? 

Is olive oil the best option? What about coconut oil? 

With so many healthy options, how do you know which option is the healthiest option for your family? 

  • Olive OIl: Olive oil is one of the healthiest oils that you can use in your kitchen. You want to make sure that the olive oil you purchase is not refined and overly processed. The best kind of olive oil for your house is extra virgin olive oil. When you see extra virgin on the label, it means that the oil hasn’t been refined and still contains a lot of monounsaturated fats and polyunsaturated fatty acids. Multiple studies have shown that those fats have been associated with better heart health. Olive oil also has a lower smoke point than most oils and does well when used on low and medium-heat cooking.  
  • Coconut Oil: Coconut oil is debated among many whether or not it is a healthy or unhealthy oil for the kitchen. The reason for the debate is that coconut oil has a high level of saturated fat. While not all saturated fats are bad for you, they can be at high levels. Our bodies need saturated fat, but not necessarily as much as what’s in coconut oil. Saturated fats can be a healthier oil to use when you plan on cooking at high temperatures or frying foods. The high saturated fats are more stable at high heat than other oils with less. Using coconut oil for high heat cooking is a healthier option since the oil won’t break down and smoke. 
  • Avocado Oil: Avocado oil is another healthy option for oil. It is also unrefined, like extra virgin olive oil, and it also has a higher smoke point. You can use avocado oil to cook at higher heat. Avocado oil doesn’t have much flavor so it can be great for stir-fries and other foods that cook on high heat. However, one downside to using avocado oil is that it can be a bit pricey. 
  • Sunflower Oil: Sunflower oil is high in Vitamin E, just one tablespoon has almost 30% of the daily recommended intake for nutrition. It has a high smoke point and not much flavor so it won’t overpower your dish. However, sunflower oil has a lot of omega 6 fatty acids. Your body does need omega 6, but it is pro-inflammatory while omega 3’s are anti-inflammatory. If you start to feel that your joints are becoming inflamed, you may need to switch oils. 

Final Thoughts

Olive oil is one of the healthiest fats and is a great option for oil to use when baking. If you are not a fan of the flavor, there are plenty of other healthy oils out there that you can choose from. 

Hannah R.

Hey, I'm Hannah and I'm the founder of Get Eatin'.

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