Australian nutrition expert Emily Birch pointed out that some vegetable oils are rich in monounsaturated fats and antioxidants, making them a suitable alternative to olive oil due to their delicious taste. The expert indicates that "adding olive oil to the diet can reduce the risk of type 2 diabetes, improve heart health, and lower the risk of inflammation in the body thanks to the activity of antioxidants. This is due to its high content of monounsaturated fatty acids and polyphenols (healthy plant compounds)." Some researchers believe that to gain the maximum benefit from olive oil, consuming about 20 grams of it (5 teaspoons) per day is sufficient. However, in some cases, purchasing olive oil may not be economically viable.
According to Birch, other oils (canola, sunflower, and sesame) are also rich in antioxidants and healthy monounsaturated fats. Additionally, they have a pleasant taste and are affordable. She notes that sunflower oil is better for frying, while sesame oil is better for preparing sauces and Asian dishes. Some studies have shown that using sunflower oil can prevent heart disease by lowering harmful cholesterol levels in the blood. Canola oil, on the other hand, has a low level of saturated fats that raise harmful cholesterol levels.
