Cooking Without Oils - A Complete Guide

Last updated on March 25, 2021 at 02:30 pm

Cooking Oils make everything taste good.

Until you know its source and calorie content.

We all want to eat and cook with oil, and there are ways to cook without it.

Today, we see the negative effect of cooking oil all around us. Obesity is the biggest reason to change your diet and whilst many people cannot imagine oil-free cooking, it is a lifestyle choice worth exploring.

Now that we established that oil makes everything taste great, how can we cook without oil and still retain the flavors and aromas that make food appetizing?

Cooking Without Oil

How can you cook good tasting food without oil?

Aside from pursuing a healthy lifestyle, removing oil from your diet or cooking is weird and wrong. Well, that is until you try it.

Yes, at first foods will taste dry and dense, but it is an opportunity to try out other cooking methods that boost and retain flavors better than oil.

Like what you ask? – Poaching, steaming, boiling, roasting, toasting, sauté, baking, and even stir-frying.

In fact, if you have always walked past the spice, seasoning, and sauce aisle, you might want to stop over on your next shopping trip.

And don’t get us wrong, we don’t say give up cooking with oil. We only say: Be aware of the impact, the calories involved and explore different methods to reduce your dependency on oil.

Why Should You Consider Cooking Without Oil?

How many times have you been confused because the oil that was termed healthy yesterday by experts is no longer healthy?

Or perhaps, the cold press is better than warm press, but it is too expensive.

Do you at times feel the diet world is playing yo-yo with how you cook and eat in your apartment? Well, it is time for change.

There are healthy oils on the market. How much quantity is healthy, and how long do you have to continue eating or cooking with these oils to still be tagged as healthy.

While you are still pondering, here are some benefits of cooking without oil.

3 Benefits of Cooking without Oil

#1 It Cuts Down Your Calories

Now you have to admit that oil-less food has fewer calories than food cooked in oil.

Don’t even argue it. A baked doughnut has fewer calories than a fried one, even when the same ingredients are used. The truth is the oil is that binder that makes even the smallest of calories become more.

Food tastes better – now you can truly enjoy the original taste of the food components without the overpowering, heavy and greasy feeling in your mouth when you cook with oil. Food retains their nutrients as they have not been fried away in the oil.

#2 Less Fat-Related Health Issues

This is one reason why you should start cooking without oil.

Cooking with fat, regardless of how healthy it is has a downside to it.

Different oils have different smoke points, when we pass this smoke point, we have automatically transformed the molecular structure and taste of the oil. This means the oil has lost its integrity and eating such oil is detrimental to our health.

#3 Reduces Your Risk of Getting Cancer

Right now, the exact cause of cancer and how to prevent it is not known. What has cooking oil got to do with this?

How many times do you reuse your cooking oil?

If you have a deep fryer at home, how often do you change your oil?

We bet you add more when the oil is below the standard mark. Yes, the food will taste sweet because of so many spice and seasonings that are burnt in the oil from previous foods. This leaves you prone to cancer and other diseases.

This point is not limited to using unhealthy oils but can also result from repeatedly heating healthy oils too.

It is a habit – cooking with oil is how we all grew up. We saw our parents fry everything under the sun.

Decades later we are still doing the same but with dangerous effects. It is time to switch to a healthy mode via oil-less cooking.

6 Tips for Cooking without Oil

If you are going to start something new ensure it is done right. This includes the following:

Get the right cookware – stock up with non-stick pans and pots, ceramic, stainless steel, crock pots, copperware to enable you to cook without oil. Remember, there will be food sticking to the cookware, but it is all about the flavor.
If you like baking, buy non-stick baking pans or silicone ovenware with high heat tolerance.
If you decide to use your regular cookware, invest in parchment paper, aluminum foil, and even a good grill.
Try air frying, grilling, and roasting for vegetables, proteins, and others instead of using oil.
If you cannot cook without oil, choose a healthy option and use sparingly.
Add more sauces, spices, and seasoning to bridge the lack of oil gap, it will go a long way.

Whether you are just starting or have been in it, cooking without oil is fun and a great way to a healthy life.

The History of Oil

Cooking oils have been around for centuries, dating back 2000 BC from soybeans and from olives in 3000 BC in Europe.

Oil extraction from olives was also popular in the Middle East, where olive trees thrived abundantly.

In other areas of the world, peanuts were the main nuts used for oil production, while Africans relied on palm kernels.

The oils, although not the most hygienic process, were pure without any additives.

Oil was made from plants – peanuts, soybean, coconut, cottonseed, sunflower seeds, and more.

This doesn’t mean oils were not made from animal residues like pork fat and others.

Today, the extraction process for oil is different; back then, most oils were cold-pressed.

The entire community came together to mill or stepped on the seeds, nuts, or fruits making it into a paste.

Mortar and pestles were also utilized in some regions; the paste was tied in cheesecloths hung over a bucket or bowl to collect the dripping oil.

The leftover paste was squeezed to remove any excess oil and residue used as food for animals, or in cooking.

In Africa, the palm kernels nuts were cracked and burnt to produce another type of oil.

The chaff of the palm kernel was used in making fire or added to animal feed as food.

Oil extraction is a tediously long process that involves pressing, filtering, heating, and refining the oil to get it ready for the market.

Types of Cooking Oils

Searching for healthy cooking oil is easy; they are abundant in the market.

You have to determine what purpose the oil will serve you before buying one.

Are you cooking, frying, or baking with it?

Oils that will be subjected to high temperatures should have a high smoke point like olive oil, peanut oil, and canola? These oils are highly refined and will retain their taste and flavor regardless of the heat.

If you are baking, think oils with a subtle flavor. The reason is that high temperatures can alter the smell and taste of the oils. Vegetable and canola are good oil options too.
Searing, stir-fry, and sautéing – oils with robust flavors and a low smoke point are the best for these cooking techniques like sesame seed oil, extra virgin olive oil, and canola.
Salads – oils with rich flavors are excellent in salads or drizzling over food like extra virgin olive oil and flaxseed oil.

11 Cooking Oils and What You Should Know

Ghee Oil

This is the oil extracted when unsalted butter is heated to simmering temperature. It is a pure, healthy fat that is likened to fat found in salmon. It is a significant part of cooking in India and the Middle East for centuries and has a delicious buttery but nutty favor with incredible health benefits. It has a smoke point of 482 degrees, making it excellent for cooking, frying, and baking.

Canola Oil

Extracted from the black seed of the Brassica napus or rapeseed, the term canola and rapeseed are used interchangeably. It is super light with a subtle flavor. It has a high smoke point of 225° F – 450° F, depending on the processing. It is very versatile, but not the best for shallow cooking or drizzling.

Peanut Oil

This is very versatile oil with deep rich flavor for cooking, baking, roasting, and grilling. It is low in saturated fat and has a smoke point of 320° F – 450°F, depending on the processing. Refined peanuts oils have a higher smoke point than others. If you have an allergy to peanut, this is not an option for you.

Sesame Oil

Highly flavorful oil extracted from sesame seeds, it is an excellent alternative to canola, olive oil, and peanut oil. It is available in two types, mostly cold-pressed, unrefined, and partially refined with a smoke point of 350°F -450° F. It can be used for cooking types except for sautéing.

Flaxseed Oil

Rich oil with omega-3 fatty acid that is good for the heart and body. However, you need just a little in your food. It is not the best cooking oil and has a smoke point of 225°F. It is great as a drizzle in a salad or over finished meals.

Coconut Oil

Coconut oil is great for a lot of things, skin hair, injury, but it is not the healthiest oil on the market. Its high saturated fat level and slow oxidation mean this oil should only be consumed in low quantities. Coconut Oil is a trans fat and in your daily consumption of calories, only 1% should be trans fats as they damage your health. It has a smoke point of 350°F – 450°F depending on the processing.

Olive Oil

Oils under this name fall into four categories – pure olive oil, refined, virgin, and extra virgin oil. It is very heart-friendly, flavorful, and rich oil great for cooking, baking, sautéing, frying, and even as drizzles in a salad or over food. It has a high smoke point of 320°F – 470°F.

Avocado Oil

If you are looking for good and healthy oil for frying, you have got to try avocado. This oil is not just tasty; it is good for the heart, brain, skin, and helps in losing and maintaining weight. It has a smoke point of 520°F

Safflower Oil

If you are not a fan of canola oil or do not consider it healthy, you might want to try your hands on this high oleic oil extracted from the seeds of the sunflower flower. It is healthy oil with omega-9 fatty acids and a subtle but great flavor, especially in frying. It is available as refined and cold-pressed with a high smoke point of 320°F – 450° F.

Corn Oil

So many will probably frown at this oil, but it is a better substitute if you are looking for something affordable but healthy. It is the oil extracted from the germs of maize seed and an excellent option for frying and cooking. It has a rich flavor, a high level of linolenic fatty acid, and a smoke point of 352°F – 460°F.

Palm Kernel Oil

It is very nutrition packed with vitamins for all cooking techniques extracted from the palm kernel nuts. It is, especially great for frying, and adds a delicious nutty flavor to foods. It is not the best for drizzling or in salads and has a high smoke point of 455°F.

Comparison of 11 Commonly Used Healthy Oils

Names Of Oil	Measurement In Grams	Fat Content In Grams			Approx. Smoke Point °F	Calories
Names Of Oil	Measurement In Grams	saturated	polyunsat	monounsat	Approx. Smoke Point °F	Calories
Ghee Oil	100	61	3.7	28.7	482	900
Palm kernel Oil	100	100	0	0	455	900
Corn Oil	100	13	55	28	325-480	900
Safflower Oil	100	8	13	75	320-450	884
Coconut Oil	100	30	0.4	1.4	350-450	354
Olive Oil	100	0	0	100	320-470	900
Avocado Oil	100	12	13	71	520	884
Sesame Oil	100	12	42	40	350-450	884
Peanut Oil	100	17	32	46	450	884
Canola Oil	100	8	26	61	204	884
Flaxseed Oil	100	9	68	18	225	884

The Bottom Line

Cooking without oils – should you or is cooking “almost” without oil fair enough?

While saturated fat, polyunsaturated, and monounsaturated play a role in the type of oil, oils with high saturated fat content should be consumed sparingly. In fact, all oils should be used in moderation when cooking. Whether you decide to join the cooking without oil bandwagon or not, oils are to be consumed in moderation.