How Much Do the Calories in Food Change When You Cook It Without Oil?

Oil is a common ingredient in many recipes, but it also adds a lot of calories and fat to your food. If you are trying to lose weight or eat healthier, you may wonder how much the calories in food change when you cook it without oil. In this article, we will answer this question and give you some tips on how to cook delicious food without oil.

What is Oil and How Many Calories Does It Have?

Oil is a liquid fat that is extracted from plants, such as olives, coconuts, canola, sunflower, and corn. Oil is used for cooking, baking, frying, dressing, and flavoring food. However, oil is also very high in calories and fat, and low in nutrients. One tablespoon of oil contains about 120 calories and 14 grams of fat1. That means that adding just one tablespoon of oil to your food can increase its calorie content by 10% or more.

How Does Cooking Without Oil Affect the Calories in Food?

Cooking without oil can significantly reduce the calories in food, especially if you use a lot of oil in your recipes. For example, if you cook a cup of chopped onion with one tablespoon of oil, you will add about 120 calories to the onion. But if you cook the same onion without oil, you will only consume about 64 calories. That’s a difference of 56 calories, or almost half of the onion’s original calorie content.

Of course, the exact amount of calories you save by cooking without oil depends on the type and amount of food you cook, and the method you use. Some foods may absorb more or less oil than others, and some cooking methods may require more or less oil than others. For instance, frying typically uses more oil than baking or steaming. Therefore, the best way to know how many calories you save by cooking without oil is to measure the oil you use and check its nutrition label.

What are the Benefits of Cooking Without Oil?

Besides saving calories, cooking without oil has other benefits for your health and the environment. Some of these benefits are:

Reducing your intake of saturated fat and cholesterol, which can lower your risk of heart disease, stroke, diabetes, and some cancers.
Increasing your intake of fiber, vitamins, minerals, antioxidants, and phytochemicals from whole plant foods, which can boost your immune system, digestion, skin health, and overall well-being.
Enhancing the natural flavors and textures of your food, which can make your meals more satisfying and enjoyable.
Saving money on buying expensive oils and avoiding waste from empty bottles.
Reducing your carbon footprint and water usage by avoiding the production and transportation of oils.

How to Cook Without Oil: Tips and Tricks

You may think that cooking without oil is difficult or boring, but it’s actually easy and fun once you learn some tips and tricks. Here are some ways to cook delicious food without oil:

Sauté or stir-fry your vegetables with water or vegetable broth instead of oil. Add small amounts of liquid as needed to prevent sticking or burning. You can also use soy sauce, vinegar, lemon juice, or wine for extra flavor.
Bake or roast your vegetables in the oven without oil. Season them with herbs, spices, salt, pepper, or nutritional yeast before putting them in a nonstick or parchment-lined baking sheet. You can also spray them lightly with water or vegetable broth to help them brown.
Steam your vegetables in a steamer basket over boiling water until tender. You can add some garlic, ginger, or lemon zest to the water for extra flavor. You can also drizzle some vinegar, lemon juice, or tahini sauce over the steamed vegetables for extra moisture and taste.
Grill your vegetables on a grill pan or outdoor grill without oil. Cut them into thick slices or chunks and season them with your favorite spices or marinades. You can also use skewers to make vegetable kebabs.
Microwave your vegetables in a microwave-safe dish with a little water until cooked. You can also add some salt, pepper, or herbs to the water for extra flavor. You can also use the microwave to cook potatoes, rice, quinoa, beans, and other grains and legumes.
Fry your food in an air fryer without oil. An air fryer is a device that uses hot air to crisp and cook food. You can use it to make fries, nuggets, chips, and other crispy snacks without oil. You can also use it to bake, roast, and grill food.

FAQs

Q1: Can I use water instead of oil to cook?

A: Yes, you can use water instead of oil to cook most foods. Water is a great way to sauté or stir-fry vegetables, as it helps them cook and soften without adding calories or fat. You can also use water to boil, simmer, or poach food. However, water may not be the best choice for baking or roasting food, as it may make them soggy or bland. For these methods, you may want to use other alternatives to oil, such as fruit purees, nut butters, or vegetable broth.

Q2: What are some healthy alternatives to oil?

A: Some healthy alternatives to oil are fruit purees, nut butters, vegetable broth, soy sauce, vinegar, lemon juice, wine, tahini sauce, salsa, hummus, and mustard. These alternatives can add moisture, flavor, and nutrients to your food without adding too many calories or fat. You can use them to replace oil in cooking, baking, dressing, and dipping food.

Q3: How can I make my food crispy without oil?

A: One way to make your food crispy without oil is to use an air fryer. An air fryer is a device that uses hot air to crisp and cook food. You can use it to make fries, nuggets, chips, and other crispy snacks without oil. You can also use it to bake, roast, and grill food. Another way to make your food crispy without oil is to bake or roast it in the oven at a high temperature. You can also spray it lightly with water or vegetable broth to help it brown.

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