Safflower oil falls under the broader category of vegetable oils, according to the American Heart Association. If you substitute another type of vegetable oil for safflower oil, you're unlikely to change the taste or texture of your food. However, there is one fact you should know about vegetable oils: some brands can be high in saturated fat, a dietary fat that isn't kind to your heart.
About Cooking Oils
Cooking oils like vegetable oil and safflower oil are a source of dietary fat, one of the six nutrients your body needs to stay in optimal health and one of the three nutrients that delivers calories. The other two are carbohydrates and protein, which give you 4 calories per gram. The dietary fat in cooking oils delivers a hefty 9 calories per gram. MayoClinic.com points out that there are four different types of fat you may find in your cooking oil. Saturated fat and trans fat are the two unhealthy fats you want to keep at minimum -- these fats can raise your blood cholesterol and increase your chances for heart disease. Polyunsaturated and monounsaturated fat, found in many plant-based oils, are good for heart health when consumed in moderation. When choosing safflower oil or another type of vegetable oil, it's essential to look at the composition of the fats in these oils to make the best decision for your health.
Safflower Oil
The AHA gives you the green light to use safflower oil in cooking. One tbsp. of safflower oil has 120 calories and just over 13 g total fat. The fat content in this oil is comprised of around 10 g monounsaturated fat, roughly 2 g polyunsaturated fat, 1 g saturated fat and a scant amount of trans fat. Depending on the brand you choose, safflower oil may be free of trans fat.
Vegetable Oil
By definition, vegetable oil is any cooking oil that comes from plants, especially seeds. Safflower oil, sunflower oil, peanut oil, canola oil, palm kernel oil and coconut oil are vegetable oils. Some familiar name brand cooking oils simply have "vegetable oil" on the label -- read the ingredients list to find out what types of oil this product contains. MayoClinic.com notes that tropical oils like coconut oil, palm oil and palm kernel oil aren't desirable because they contain a lot of saturated fat. Some vegetable oils may contain partially hydrogenated fat, or trans fat. According to the AHA, food makers started using the process of partial hydrogenation around the turn of the century. This manufacturing process gives vegetable oils a longer shelf life. Partially hydrogenated industrial oils, such as those used to flavor movie popcorn, can contain around 2 g trans fat and more than 2 g saturated fat.
Choosing Wisely
If your only concern is adding texture and moisture to your food without your oil adding a distinct flavor, vegetable oil makes an adequate substitution for safflower oil. Choosing a heart-healthy oil is important if you're trying to keep your cholesterol under control. Clear, liquid vegetable oils are healthier than solid fats such as shortening and butter. However, scrutinize the nutrition label when purchasing cooking oil. As the AHA points out, even vegetable oils that have no trans fat can still be high in saturated fat. One familiar name brand vegetable oil has no trans fat, sodium or cholesterol -- but it has 2 g saturated fat per tablespoon compared to the single gram in safflower oil. Pick the oil with the least amount of saturated fat, trans fat and cholesterol when cooking or baking.
References
- The Cleveland Clinic: Fat and Calories
- MayoClinic.com: Dietary Fats - Know Which Ones to Choose
- American Heart Association: Cooking For Lower Cholesterol
- USDA National Nutrient Database: Safflower Oil; Partiall Hydrogenated Soy Oil - Popcorn
- American Heart Association: A History of Trans Fat
- American Heart Association: Fats 101
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