How do olive oil and coconut oil compare nutritionally. What are the main health benefits of each oil. Which oil is more versatile for cooking. How do their flavor profiles differ. What are the best culinary uses for olive oil versus coconut oil.

Origins and Production: From Fruit to Oil

Olive oil and coconut oil are both plant-based fats extracted from fruits, but their origins and production methods differ significantly. Understanding these differences provides insight into their unique properties and uses.

The Journey of Olive Oil

Olive oil is derived from the fruit of olive trees, which have been cultivated for thousands of years in Mediterranean regions. The process of creating olive oil involves:

• Harvesting olives at peak ripeness
• Washing and crushing the olives into a paste
• Malaxing (mixing) the paste to allow oil droplets to coalesce
• Separating the oil from water and solids through centrifugation or pressing

Extra virgin olive oil, the highest quality grade, is produced solely through mechanical means without the use of heat or chemicals.

Coconut Oil Extraction

Coconut oil is extracted from the white flesh (copra) of mature coconuts. The production process can vary:

• Dry process: Dried coconut meat is pressed to extract oil
• Wet process: Oil is extracted from fresh coconut meat
• Refined coconut oil undergoes further processing to remove impurities and coconut flavor
• Virgin coconut oil is extracted from fresh coconuts without high heat or chemicals

The method of extraction influences the oil’s flavor, aroma, and nutritional profile.

Nutritional Breakdown: Comparing Fats and Micronutrients

When it comes to nutritional value, olive oil and coconut oil have distinct profiles that impact their health effects and culinary uses. Let’s examine their key nutritional components:

Fat Composition: A Tale of Two Oils

The most significant nutritional difference between olive oil and coconut oil lies in their fat composition:

• Olive oil: Primarily monounsaturated fats (about 73%), with small amounts of polyunsaturated and saturated fats
• Coconut oil: Predominantly saturated fat (about 90%), with trace amounts of mono- and polyunsaturated fats

This difference in fat composition has important implications for heart health and overall nutrition.

Micronutrient Content

Both oils contain beneficial micronutrients, but in varying amounts:

• Olive oil: Rich in vitamin E, vitamin K, and polyphenols (antioxidants)
• Coconut oil: Contains small amounts of vitamins E and K, but is less nutrient-dense than olive oil

Extra virgin olive oil, in particular, retains more micronutrients due to its minimal processing.

Health Implications: Cardiovascular Effects and Beyond

The health effects of olive oil and coconut oil have been the subject of numerous studies. Their impact on cardiovascular health, in particular, has garnered significant attention.

Olive Oil: A Heart-Healthy Option

Olive oil, especially extra virgin varieties, is widely recognized for its health benefits:

• Reduces risk of heart disease by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol
• Anti-inflammatory properties may help prevent chronic diseases
• Rich in antioxidants that protect against cellular damage
• Associated with lower risk of stroke and certain cancers

These benefits are largely attributed to olive oil’s high monounsaturated fat content and presence of beneficial compounds like oleocanthal.

Coconut Oil: Controversial Claims

The health effects of coconut oil are more controversial:

• High saturated fat content raises concerns about cardiovascular health
• May increase LDL cholesterol levels, a risk factor for heart disease
• Contains medium-chain triglycerides (MCTs), which some claim boost metabolism
• Potential antimicrobial properties due to lauric acid content

While some studies suggest potential benefits, many health organizations recommend limiting coconut oil consumption due to its high saturated fat content.

Culinary Applications: Flavor Profiles and Cooking Properties

The distinct characteristics of olive oil and coconut oil influence their culinary uses and how they perform in various cooking methods.

Olive Oil: Versatile and Flavorful

Olive oil’s flavor profile and properties make it suitable for a wide range of culinary applications:

• Raw use: Ideal for salad dressings, dips, and as a finishing oil
• Sautéing and frying: Moderate smoke point (375-405°F) suitable for most cooking methods
• Baking: Can replace butter in some recipes for a Mediterranean twist
• Flavor infusions: Base for herb and spice-infused oils

The flavor of olive oil can range from mild and buttery to robust and peppery, depending on the olive variety and production method.

Coconut Oil: Tropical Flair

Coconut oil’s unique properties lend themselves to specific culinary uses:

• High-heat cooking: Higher smoke point (350-400°F) makes it suitable for frying and roasting
• Baking: Solid at room temperature, can replace butter or shortening in recipes
• Vegan alternatives: Used in plant-based butter and cheese substitutes
• Tropical dishes: Adds coconut flavor to curries, stir-fries, and desserts

The distinct coconut flavor of unrefined coconut oil can be a benefit or drawback, depending on the desired outcome of a dish.

Smoke Point and Stability: Choosing the Right Oil for Cooking

The smoke point of an oil is crucial for determining its suitability for different cooking methods. It refers to the temperature at which the oil begins to break down and produce smoke, potentially creating harmful compounds.

Olive Oil’s Smoke Point

The smoke point of olive oil varies depending on its grade:

• Extra virgin olive oil: 325-375°F (165-190°C)
• Virgin olive oil: 391°F (199°C)
• Refined olive oil: 468°F (242°C)

While extra virgin olive oil has a lower smoke point, its stability under heat due to its antioxidant content makes it suitable for most cooking methods.

Coconut Oil’s Smoke Point

Coconut oil generally has a higher smoke point than extra virgin olive oil:

• Unrefined coconut oil: 350°F (177°C)
• Refined coconut oil: 400-450°F (204-232°C)

This higher smoke point makes coconut oil a good choice for high-heat cooking methods like frying and roasting.

Sustainability and Environmental Impact

As consumers become more environmentally conscious, the sustainability of food production, including oils, is an important consideration.

Olive Oil Production and Sustainability

Olive oil production can have both positive and negative environmental impacts:

• Olive groves can prevent soil erosion and desertification in arid regions
• Traditional olive farming often supports biodiversity
• Intensive farming practices can lead to soil degradation and water pollution
• Waste products from oil extraction can be environmentally harmful if not properly managed

Many olive oil producers are adopting more sustainable practices to mitigate negative impacts.

Coconut Oil and Environmental Concerns

Coconut oil production raises its own set of environmental issues:

• Coconut palms are generally less resource-intensive than other oil crops
• Monoculture coconut plantations can reduce biodiversity
• Increased demand for coconut oil may lead to deforestation in tropical regions
• Transportation of coconuts and coconut oil can have a significant carbon footprint

Sustainable coconut farming practices are being developed to address these concerns.

Storage and Shelf Life: Maintaining Oil Quality

Proper storage is essential for maintaining the quality and nutritional value of both olive oil and coconut oil. Understanding their storage requirements can help preserve their flavor and health benefits.

Olive Oil Storage Tips

Olive oil is sensitive to light, heat, and air exposure. To maintain its quality:

• Store in a cool, dark place away from direct sunlight and heat sources
• Use dark glass bottles or opaque containers to protect from light
• Keep tightly sealed when not in use to prevent oxidation
• Consume within 12-18 months of opening for optimal flavor and nutritional benefits

Properly stored, unopened olive oil can last up to two years from the harvest date.

Coconut Oil Preservation

Coconut oil is more stable than olive oil due to its high saturated fat content:

• Can be stored at room temperature
• Solidifies below 76°F (24°C), which is normal and doesn’t affect quality
• Keep in an airtight container to prevent contamination
• Can last up to two years if stored properly

Refined coconut oil generally has a longer shelf life than virgin coconut oil.

In conclusion, both olive oil and coconut oil have unique properties that make them valuable in different contexts. Olive oil is generally considered healthier due to its favorable fat profile and higher antioxidant content, while coconut oil offers specific culinary benefits and potential niche health effects. Understanding their differences allows for informed choices in cooking and dietary planning, ensuring optimal use of these versatile oils in the kitchen and beyond.

Olive Oil vs. Coconut Oil: What Is the Difference?

Olive Oil vs. Coconut Oil: What Is the Difference? | Brightland
Skip to content

Olive oil is derived from olives, while coconut oil is derived from coconuts. Extra virgin olive oil is considered healthier on the whole because it is much lower in saturated fat, much richer in good fats and contains more nutrients. Coconut oil has a subtly sweet flavor profile, while olive oil is a bit more versatile.

Have you noticed that coconut oil seems to be having a moment? Like many fats, the tropical oil was demonized for decades because it was thought unhealthy, but a shift in thinking and some great marketing has re-popularized the oil and made it trendy yet again. But is coconut oil as healthy, delicious or versatile as olive oil? In this guide, we will pit — pun intended — these two beloved fats against one another to see which one comes out on top.

The Difference Between Olive Oil and Coconut Oil

Both olive oil and coconut oil are plant-based fats extracted from fruit. They are both used in cooking, baking and cosmetics. The primary difference between the two oils is the fruit from which they are extracted. Extra virgin olive oil is squeezed from olives, whereas coconut oil is squeezed from the flesh of the coconut. While olive oil is liquid at room temperature, coconut oil is more like a soft solid (similar to butter), which makes it a popular option for things like spreads and shortenings.

While these two oils share many similarities, there are a few things that make them distinct from one another.

Olive Oil Is Healthier and More Nutritious

Which is healthier — coconut oil or olive oil? The clear winner in this matchup is olive oil. That is because it is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). Coconut oil contains 80 to 90 percent saturated fat. According to the experts, a tablespoon of coconut oil contains about six times as much saturated fat as olive oil. A diet high in saturated fat has been linked to increased levels of bad cholesterol, which can raise the risk of heart disease.

Integrating a healthy olive oil into your diet is a smart option because it can actually help lower your total cholesterol and low-density lipoprotein (LDL) cholesterol levels, which can in turn lower your risk of heart disease. On top of that, there is evidence to suggest that you may get more nutrients from extra virgin olive oil, including beneficial antioxidants. While coconut oil can be nutritionally dense, the vast majority of commercial coconut oil is highly refined and provides few antioxidants.

Here is a nutrition comparison between olive oil and coconut oil, with data supplied by the USDA.

Olive Oil Is More Versatile in Flavor

There is no denying that these two oils differ widely in flavor profile. High-quality, unrefined coconut oil tastes, well, like coconuts. More refined coconut oil is much milder with regard to flavor and odor, but in exchange for a more mild profile, the refining process strips away many of the fruit’s essential nutrients. With that said, coconut oil tends to have a more distinct flavor — especially when exposed to heat — which is often sweet, fruity and tropical.

The coconut oil flavor works well when cooking things like curries, desserts and other dishes where you do not mind a little tropical sweetness. On the other hand, high quality extra virgin olive oil has a more olive-like flavor and may be nutty, fruity, buttery or peppery, depending on the variety you use. This makes it ideal for cooking all sorts of dishes and cuisines. Because of its versatility, you will find infused options (such as our lemon olive oil) that make flavoring dishes even easier.

Both Have Their Place in the Kitchen

Since it is healthier and more nutritious, olive oil is on the whole considered the better choice for daily cooking. With that said, that does not mean you should banish coconut oil altogether. It is a great way to add a little sweetness to a wide variety of dishes, but it is best consumed in moderation. For daily use, extra virgin olive oil is your best bet. Ready to start cooking?

Alive

Grassy extra virgin olive oil

For salads, hummus, baked goods, fresh greens, and bread. Made with Arbequina, Arbosana, and Koroneiki olives grown on small family farms in California.

Awake

Robust extra virgin olive oil

For roasting, sauteing, soups, stews, and bread. Made with Arbequina olives grown on small family farms in California.

Lucid

Lemon-infused olive oil

Made with lemon and Frantoio olives grown on small family farms in California.

Alive

Grassy extra virgin olive oil

For salads, hummus, baked goods, fresh greens, and bread. Made with Arbequina, Arbosana, and Koroneiki olives grown on small family farms in California.

Awake

Robust extra virgin olive oil

For roasting, sauteing, soups, stews, and bread. Made with Arbequina olives grown on small family farms in California.

Lucid

Lemon-infused olive oil

Made with lemon and Frantoio olives grown on small family farms in California.

We use cookies to help us improve, promote, and protect our services. By continuing to use the site you agree to our Privacy Policy.
View Privacy Policy
Continue

Pair With

Only $80.00 away
from free standard shipping

*By deselecting shipping protection, Brightland is not liable for lost, damaged, or stolen items

$0

— Review & Checkout

Olive Oil vs.

Coconut Oil: Nutrients, Benefits, Downsides

If you’re in search of a healthy everyday cooking oil, you may be comparing coconut oil and olive oil.

Olive oil is a non-tropical oil renowned for its impressive fatty acid profile and research-backed health benefits, and extensive research on it is continuing.

In fact, it is a fundamental component and key source of healthy fat in the Mediterranean diet — a pattern of eating associated with lower risks of heart disease, diabetes, and cancer (1, 2, 3, 4).

On the other hand, coconut oil is a tropical oil. It has been a staple for thousands of years in diets and traditional medicinal practices of people across West Africa, Sri Lanka, and other parts of South Asia (5, 6).

Researchers haven’t studied coconut oil as extensively as non-tropical oils, like olive oil. However, emerging research is uncovering some health benefits of coconut oil, in particular, its potential to reduce the risk of heart disease (7).

Current research suggests olive oil is the healthier choice, but each of these oils has different benefits and features.

This article highlights the similarities and differences between coconut oil and olive oil, as well as their health benefits and potential downsides. It also explores why olive oil is likely better for your health.

Different types of olive and coconut oils can have different chemical compositions and health effects.

Both coconut oil and olive oil are available in refined or unrefined forms. This refers to how much the oils have been industrially processed and changed from their natural states.

Here are the common types and what they mean.

Cold pressed and virgin oils

Virgin oils are unrefined oils obtained from fresh coconut kernel or olive fruits (8, 9).

The gold standard for unrefined oils is extra virgin oil made by mechanical extraction only, where the meat from the fresh coconut or the whole olive fruit is pressed to extract their oils. This is also called cold pressed (8, 9).

This type of extraction means that the oils were not processed using chemical solvents or exposed to high temperatures — techniques frequently used in the making of refined oils.

Virgin and extra virgin oils retain the most flavor, aroma, and chemical and therapeutic properties of the coconut and olive fruits (8, 9).

Refined oils

Refined coconut oil is made from the dried coconut — also called copra — by crushing and pressing the dried meat of the coconut to extract the oils (5, 10).

Manufacturers purify the copra by heating it to high temperatures and using additives.

Likewise, refined olive oil undergoes additional processing and exposure to high heat that reduces the natural flavors, aromas, and levels of health-promoting compounds in the final olive oil product (11).

As a result of this greater processing, refined oils are more tolerant to high temperatures and may be better choices for deep-frying (12).

Other types

Pure or regular coconut and olive oils are a combination of virgin and refined oils — offering some benefits of virgin oils, such as flavor, aroma, and nutrients, along with the temperature-tolerant properties of the refined oils.

Pomace olive oil is another, albeit cheaper, type of olive oil made from the leftover pulp of the olive fruit after the virgin oils have been extracted (13).

Pomace olive oil has the lowest concentration of organic compounds of all olive oil products but continues to be investigated in scientific research for its potential health benefits (11, 13).

Various light, hydrogenated, fractionated, or organic edible coconut and olive oils are available for purchase and are often a blend of refined and virgin oils in various ratios.

Summary

Both coconut oil and olive oil are available in refined and unrefined forms or as a mix. Unrefined or virgin oils retain flavor, aroma, and beneficial nutrients, whereas refined oils undergo more processing and are more heat tolerant.

Here are the main health benefits of olive oil and coconut oil.

Olive oil

Olive oil is the main fat in the Mediterranean diet. Following this diet is associated with lower rates of heart disease, diabetes, depression, and some types of cancers (3, 4, 7, 14, 15, 16, 17).

Many of these benefits have been attributed to olive oil (1, 4, 14, 15, 16, 17).

Olive oil is predominantly made up of monounsaturated fatty acids. In fact, they make up 98–99% of the oil. The remaining 1–2% is made up of compounds including vitamin E and health-promoting polyphenols (3, 14).

Research suggests that polyphenols may help slow the development of chronic diseases, such as heart disease, due to their antioxidant, anti-inflammatory, and lipid-lowering effects (14, 17, 18).

Oleic acid is the main monounsaturated fatty acid in olive oil and is thought to be the main component that gives olive oil most of its health benefits (1, 14, 17).

Olive oil is effective at lowering levels of LDL (bad) cholesterol in your blood. High LDL levels are a risk factor for heart disease (7).

Coconut oil

Coconut oil is generally classified as a saturated fat — the type of fat known to increase the risk of heart disease — but emerging research continues to redefine its role in the diet and highlight its varying health benefits (5, 6, 7, 10).

Over half of the fatty acids found in coconut oil are medium-chain triglycerides (MCTs) — a type of fat that is absorbed more efficiently in the body and reduces the metabolic load on the liver compared with other fats (6, 10, 19).

Lauric acid is the main MCT found in coconut oil. Studies have shown it has antimicrobial and anti-inflammatory properties and may have the potential to improve immune health and insulin resistance (6, 19, 20, 21, 22).

Research has demonstrated that consuming coconut oil effectively improves levels of HDL (good) cholesterol even more effectively than olive oil — and it may also reduce LDL (bad) cholesterol (7, 23, 24, 25).

More studies in humans are needed to investigate the long-term health benefits of coconut oil.

Summary

Olive oil is an important part of the Mediterranean diet and is associated with a reduced risk of several diseases. Coconut oil offers emerging benefits, including the potential to improve immunity and insulin resistance.

Here are a few potential downsides of olive oil and coconut oil.

Olive oil

Many of the health benefits of the Mediterranean diet are believed to be the result of including olive oil.

However, many people in the scientific community warn against attributing health to any single food or nutrient, saying that the individual overall dietary pattern matters most (5, 7, 17).

Furthermore, the Mediterranean diet includes many foods rich in antioxidants and other nutrients, which may also contribute to good health (16).

Coconut oil

The research on the effects of coconut oil on people’s cholesterol levels is mixed.

Despite coconut oil’s potential to increase your HDL (good) cholesterol, research has also shown that coconut oil increases levels of LDL (bad) cholesterol in some cases (23, 24, 25, 26).

Coconut oil also contains long-chain saturated fats, a type of fat that may contribute to an increase in LDL cholesterol (24).

On the other hand, other studies have shown coconut oil may have the ability to lower LDL (bad) cholesterol, though these have mainly compared coconut oil with butter. Thus, there is conflicting evidence to date and more research is needed (7).

Research also suggests that the body may break down the MCTs in coconut oil in the same way as the saturated fats, simply because it is not a pure MCT oil, which is free of saturated fats (10, 24).

Until we know more about coconut oil’s health effects, it’s best to treat it like saturated fat and stick to the U.S. Department of Agriculture’s recommendation to limit saturated fat intake to less than 10% of your daily calories (27).

That is equivalent to 200 calories or less in a 2,000 calorie diet.

Summary

It’s important to remember that olive oil is not the only ingredient in the Mediterranean diet that can support your health. Coconut oil may increase the LDL (bad) cholesterol, though study results are mixed, and more research is needed.

Another aspect to consider is how well each of these oils stands up to heat when you use it in cooking.

Smoke point is the temperature at which an oil begins to break down and undergo chemical changes. As a general rule, oils with a higher smoke point of 392°F (200°C) or higher are better suited for deep-frying (5).

Olive oil has a high smoke point of 410°F (210°C). This means that it tolerates high-heat cooking well. The U.S. Department of Agriculture (USDA) has stated it’s safe for deep-frying, as well (28).

Coconut oil’s lower smoke point of 350°F (177°C) makes it more appropriate for lower-heat cooking, such as sautéing and pan-frying (5).

In short, olive oil is better for the following reasons:

• It’s highly researched with lots of supporting scientific evidence.
• It lowers LDL (bad) cholesterol and your risk of heart disease.
• As part of a balanced diet, like the Mediterranean diet, it also reduces your risk of type 2 diabetes and some cancers.
• It has a higher smoke point than coconut oil, so you can use it for frying or even deep-frying.

While coconut oil does appear to offer some health benefits, more research is needed to determine its long-term health effects in people, particularly on the risk of heart disease.

Summary

Olive oil is a better choice for your health than coconut oil. Its health benefits are supported by more scientific evidence. It may lower your risk of heart disease, diabetes, and some cancers, and it is better suited for deep-frying.

Olive oil and coconut oil both have potential health benefits, but olive oil is the clear winner if you’re looking for cooking oil with research-backed health benefits.

Including olive oil in your diet may help you improve your blood cholesterol levels and heart health, and reduce your risk of several chronic diseases. Olive oil is also better suited to frying and deep-frying compared with coconut oil.

Choose extra virgin olive oil for the most health benefits.

On the other hand, coconut oil may still be worth including in your diet in moderation. It has emerging health benefits, including antimicrobial and anti-inflammatory benefits, and it may have the potential to improve immune health and insulin resistance.

Future research on coconut oil will tell us more about its long-term health effects.

Just one thing

Try this today: Whip up a batch of this zesty homemade Italian olive oil dressing and drizzle it over your next dinner salad. You’ll get the heart-healthy benefits of olive oil and enjoy a tasty, nutrient-dense meal in the process.

Was this helpful?

Coconut Oil vs Olive Oil: Which is Better? – Drink-Drink

If you are looking for a healthy cooking oil for every day, you may be comparing coconut oil and olive oil.

Olive oil is a non-tropical oil known for its impressive fatty acid profile and research-proven health benefits, and extensive research is ongoing.

In fact, it is the main component and key source of healthy fats in the Mediterranean diet, a way of eating associated with a lower risk of heart disease, diabetes, and cancer. 1, 2, 3, 4).

On the other hand, coconut oil is a tropical oil. For millennia, it has been a staple food and traditional medical practice of people in West Africa, Sri Lanka, and other parts of South Asia.5, 6).

Researchers have not studied coconut oil as extensively as non-tropical oils such as olive oil. However, new research is revealing some of the health benefits of coconut oil, in particular its ability to reduce the risk of heart disease.7).

Current research indicates that olive oil is the healthier choice, but each of these oils has different benefits and characteristics.

This article highlights the similarities and differences between coconut oil and olive oil, as well as their health benefits and potential downsides. It also explores why olive oil is probably better for your health.

Olive and coconut oils

Different types of olive and coconut oils may have different chemical composition and health effects.

Both coconut oil and olive oil are available refined or unrefined. This refers to how oils have been industrially processed and altered from their natural state.

Here are the common types and what they mean.

Cold pressed and virgin oil

Natural oils are unrefined oils obtained from fresh coconut kernels or olives (8, 9).

The gold standard for unrefined oils is cold-pressed virgin olive oil, made only by mechanical extraction, where fresh coconut meat or whole olives are pressed to extract their oils. It is also called cold pressing (8, 9).

This type of extraction means that the oils have not been treated with chemical solvents or subjected to high temperatures, methods often used in the production of refined oils.

First and first cold pressed oils retain most of the flavor, aroma, and chemical and therapeutic properties of coconut and olive fruit (8, 9).

Refined oils

Refined coconut oil is made from dried coconut, also called copra, by crushing and pressing the dried meat of the coconut to extract the oil (5, 10).

Manufacturers refine copra by heating it to high temperatures and using additives.

Similarly, refined olive oil undergoes additional processing and high temperatures that reduce the natural flavor, aroma, and levels of health-promoting compounds in the final olive oil product (11).

As a result of this more thorough processing, refined oils are more resistant to high temperatures and may be a better choice for deep frying (12).

Other types

Pure or regular coconut and olive oils are a combination of unrefined and refined oils, offering some of the benefits of unrefined oils, such as taste, aroma and nutrients, as well as the heat-stable properties of refined oils.

Pomace Olive Oil is another, albeit cheaper, type of olive oil made from leftover olive pulp after virgin olive oil has been extracted.13).

Pomace olive oil has the lowest concentration of organic compounds of any olive oil product, but its potential health benefits continue to be explored in scientific research (11, 13).

A variety of light, hydrogenated, fractionated or organic edible coconut and olive oils are available commercially and are often a mixture of refined and virgin oils in various ratios.

Conclusion

Both coconut oil and olive oil are available refined, unrefined or blended. Unrefined or virgin oils retain flavor, aroma and beneficial nutrients, while refined oils are more processed and more resistant to high temperatures.

Health Benefits

Here are the main health benefits of olive oil and coconut oil.

Olive oil

Olive oil is the main fat of the Mediterranean diet. Following this diet is associated with lower rates of cardiovascular disease, diabetes, depression, and certain cancers.3, 4, 7, 14, 15, 16, 17).

Many of these benefits have been attributed to olive oil (1, 4, 14, 15, 16, 17).

Olive oil is predominantly composed of monounsaturated fatty acids. In fact, they make up 98–99% of oil. The remaining 1-2% is made up of compounds, including vitamin E and health-promoting polyphenols (3, 14).

Research indicates that polyphenols may help slow the progression of chronic diseases such as heart disease due to their antioxidant, anti-inflammatory, and lipid-lowering effects.14, 17, 18).

Oleic acid is the main monounsaturated fatty acid in olive oil and is considered to be the main component that gives olive oil most of its health benefits.1, 14, 17).

Olive oil is effective in lowering LDL (bad) cholesterol levels in the blood. High LDL levels are a risk factor for cardiovascular disease (7).

Coconut oil

Coconut oil is commonly classified as a saturated fat — a type of fat known to increase heart disease risk — but new research continues to redefine its role in the diet and highlight its various health benefits (5, 6, 7 , 10).

More than half of the fatty acids found in coconut oil are medium chain triglycerides (MCTs), a type of fat that is more efficiently absorbed by the body and reduces the metabolic burden on the liver compared to other fats (6, 10, 19).

Lauric acid is the main MCT found in coconut oil. Studies have shown that it has antimicrobial and anti-inflammatory properties and may improve immune health and insulin resistance.6, 19, 20, 21, 22).

Studies have shown that coconut oil consumption is effective in raising HDL (good) cholesterol even more effectively than olive oil, and may also lower LDL (bad) cholesterol (7, 23, 24, 25).

More human studies are needed to explore the long-term health benefits of coconut oil.

Conclusion

Olive oil is an important part of the Mediterranean diet and reduces the risk of several diseases. Coconut oil offers new benefits, including the potential to improve immunity and insulin resistance.

Potential Disadvantages

Here are a few potential disadvantages of olive and coconut oils.

Olive oil

Many of the health benefits of the Mediterranean diet are believed to result from the inclusion of olive oil.

However, many people in the scientific community warn against attributing health to any one food or nutrient, saying that the individual’s overall diet matters most (5, 7, 17).

In addition, the Mediterranean diet contains many foods rich in antioxidants and other nutrients that may also contribute to good health.16).

Coconut oil

Studies on the effects of coconut oil on cholesterol levels in humans are mixed.

Despite the ability of coconut oil to increase HDL (good) cholesterol, studies have also shown that coconut oil can increase LDL (bad) cholesterol in some cases (23, 24, 25, 26).

Coconut oil also contains long-chain saturated fat, a type of fat that may increase LDL cholesterol levels (24).

On the other hand, other studies have shown that coconut oil can lower LDL (bad) cholesterol, although they mostly compared coconut oil to butter. Thus, there are conflicting data to date, and more research is needed (7).

Research also shows that the body can break down the MCTs in coconut oil in the same way as saturated fats, simply because it is not a pure MCT oil that does not contain saturated fats. 10, 24).

Until we learn more about the health effects of coconut oil, it’s best to treat it like a saturated fat and stick to the USDA’s recommendation to limit saturated fat to less than 10% of your daily calories (27).

This is equivalent to 200 calories or less on a 2,000 calorie diet.

Conclusion

It is important to remember that olive oil is not the only ingredient in the Mediterranean diet that can support your health. Coconut oil may increase LDL (bad) cholesterol levels, although research results are mixed and more research is needed.

Which is better for high heat cooking?

Another aspect to consider is how well each of these oils hold up to heat when you use them in cooking.

The smoke point is the temperature at which the oil begins to break down and undergo chemical changes. Generally, oils with a smoke point of 392°F (200°C) or higher are best suited for deep frying (5).

Olive oil has a high smoke point of 410°F (210°C). This means that it tolerates high temperature cooking well. The United States Department of Agriculture (USDA) has also stated that it is safe for deep frying (28).

Coconut oil’s lower smoke point of 350°F (177°C) makes it more suitable for lower temperature cooking, such as stewing and pan frying (5).

Which is better in general?

In short, olive oil is better for the following reasons:

• It has been thoroughly researched with lots of supporting scientific evidence.
• It lowers LDL (bad) cholesterol and the risk of heart disease.
• As part of a balanced diet, such as the Mediterranean diet, it also reduces the risk of type 2 diabetes and certain cancers.
• It has a higher smoke point than coconut oil, so it can be used for frying or even deep frying.

Although coconut oil appears to have some health benefits, more research is needed to determine its long-term health effects in humans, especially in relation to the risk of heart disease.

Conclusion

Olive oil is a better choice for your health than coconut oil. Its health benefits are supported by a large amount of scientific evidence. It can reduce the risk of heart disease, diabetes, and some cancers, and is better for deep frying.

Bottom line

Olive oil and coconut oil have potential health benefits, but olive oil is the clear winner if you’re looking for vegetable oil with research-proven health benefits.

Including olive oil in your diet can help you improve your blood cholesterol levels and heart health, as well as reduce your risk of several chronic diseases. Olive oil is also better for frying and deep frying compared to coconut oil.

Choose extra virgin olive oil for the best health benefits.

On the other hand, coconut oil should still be included in your diet in moderation. It has new health benefits, including antimicrobial and anti-inflammatory properties, and may have the potential to improve immune health and insulin resistance.

Future research on coconut oil will tell us more about its long-term health effects.

Just One

Try It Today : Make a serving of this savory homemade Italian olive oil dressing and drizzle over your salad for your next dinner. You’ll get the heart-healing benefits of olive oil and enjoy delicious, nutrient-dense meals.

Which oils are good for the body and tasty

If you only have olive oil in your kitchen, you are missing out on a lot

Tags:

Evergreen

Deciding which healthy vegetable oil is best for your meal is not as easy as it might seem at first glance. The main reason is the impressive list of options. Despite the widespread popularity of olive oil, there are a number of other oils that deserve a place in your kitchen.

In terms of nutrient content, as well as caloric content and total fat content, vegetable oils are in most cases similar. The choice of the ideal oil depends on other parameters, namely the taste, aroma and method of preparation of your culinary masterpiece. Whether you’re baking, frying, stewing or simply seasoning, there’s the right oil for every process. Read the article to find out what the benefits of oil depend on and how to choose “the one”.

What is meant by healthy oils

ADVERTISING – CONTINUED BELOW

Oils are an essential component of a healthy diet because they are a key source of essential fatty acids and vitamin E, not to mention that oils keep you feeling full longer. Oils are also rich in polyunsaturated and monounsaturated fatty acids: they are most commonly referred to as “healthy fats” and tend to be eaten in larger amounts than saturated fats. As you know, unsaturated fats (found in fatty fish, seafood and some types of nuts) are the first helpers in the fight against high cholesterol and blood pressure, they also help reduce the risk of heart disease and stroke.

Like all dietary fats, oils also contain at least a small proportion of saturated (“unhealthy”) fats, which, according to some studies, negatively affect the state of the cardiovascular system in large quantities.

Oils can vary greatly in composition: the more poly- and monounsaturated fats in the oil, the healthier it is, and, conversely, the more saturated fats, the more harmful it is.

At the same time, product labels that indicate “healthiness” are not always accurate. Nutrition is a complex science: there is a healthy menu for everyone, and, in fact, any product can be in a balanced and varied diet. In addition, in this matter it is also important to take into account such factors as the cost of goods and their representation on supermarket shelves. For example, vegetable oil, although it does not have unique nutritional properties, is, compared to others, a fairly budgetary source of unsaturated fatty acids.

How to choose a healthy vegetable oil according to the cooking method

The most important factor in choosing a healthy vegetable oil is its burning temperature. When the oil is heated enough to smoke, it gives off an unpleasant bitter taste. What’s more, heating oil above its acceptable burning temperature can destroy the molecular structure of fatty acids and produce potentially harmful free radicals.

Here are the burn temperatures for oils if you’re going to…

Fry : Opt for neutral flavored oils with a high burn temperature, usually around 190 degrees Celsius – medium frying temperature. Among these oils, the following can be distinguished: refined olive oil, avocado oil, sunflower, peanut and safflower oils.

Bake : Prefer neutral-tasting vegetable oils – choose something that won’t greatly affect the flavor of the dish you’re baking. On the other hand, some recipes specifically emphasize the delicate or rich taste of butter, such as when baking an apple pie in olive oil. It all depends on the taste you are after.

Refill : Definitely choose oils with a rich taste. In this case, the combustion temperature does not matter. It’s time to experiment!

With that in mind, let’s take a closer look at the most popular health oils and how to use them to get the most out of each individual type.

1. Extra virgin olive oil

First cold-pressed oil with heart-healthy monounsaturated fats will delight your taste buds. There is only one problem with unrefined extra virgin olive oil, and that is a lower burn point than vegetable oil. If you cook food in such oil at high temperatures, then not only the special taste will disappear, but also useful substances.

Suitable for : Sauteing and dressing.

Not suitable for : Baking or frying food at temperatures above 190 degrees Celsius.

2. Refined olive oil

If you like to fry food in olive oil, which is, in fact, everyone loves, then you should choose refined. The markings will help you navigate, look for the inscriptions pure olive oil, refinedolive oil or light olive oil. The burning temperature of refined olive oil reaches 240 degrees Celsius. The only negative is that refined olive oil does not have a particular subtlety of taste,

Suitable for : roasting.

Not suitable for : salad dressings.

3. Avocado oil

Avocado oil has recently entered the kitchens of professional chefs and hobbyists. It contains heart-healthy monounsaturated fats (almost the same amount as olive oil), has a high burning point and a neutral taste. Avocado oil is more expensive than vegetable oils, however, if you need a quality product that can withstand high temperatures, and the price is not so important, then it can be a great alternative to other oils in your diet..

Suitable for : Roasting.

Not suitable for : Budget cooking.

4. Vegetable oil

Vegetable oil is most often extracted from vegetable raw materials such as flax, sunflower seeds, etc. It is versatile, chemically processed, has a neutral taste and a high burning temperature (204 – 232 degrees Celsius), and its price will not hit your pocket.

Suitable for : frying, baking, high temperature frying.

Not suitable for : Sauteing and salad dressing.

5. Peanut butter

Peanut butter has the most pronounced taste of all listed, and also has a pleasant nutty aroma. Nutritionist Lisa Sasson recommends adding it to peanut biscuits or using it as a quick frying oil. It has a high combustion temperature (232 degrees Celsius), so you can use it in the process of cooking in batter. Like vegetable oils, it is chemically processed and low in harmful saturated fats.

Suitable for : frying, sauteing and batter cooking.

Not suitable for : dishes that should not have a pronounced peanut flavor.

6. Sesame oil

Sesame oil can seriously compete with other oils in the near future. “Sesame oil gives such a spice to the dish that a few drops are enough,” explains the nutritionist. It is most often used in Chinese and Japanese cuisines. What’s more, it’s a great substitute for peanut butter if you’re allergic to peanuts or don’t like the rich taste of peanuts. Like unrefined olive oil, it is cold pressed rather than chemically processed. Therefore, despite the lower combustion temperature (176 – 210 degrees Celsius), it is unrefined and has a bright taste.

Suitable for : Sauteing.

Not suitable for : dishes that should not have a pronounced taste and aroma of sesame.

7. Flaxseed Oil

“This oil has a couple of interesting characteristics: First, it is high in omega-3 fatty acids. So you can use it in your daily diet if you don’t eat a lot of food rich in omega-3, for example, don’t eat fish,” says nutritionist Lisa Sasson. However, it is not suitable for heat treatment of products, since it absolutely cannot tolerate high temperatures and quickly oxidizes. Use it as a salad dressing and an ingredient in exotic sauces.

Suitable for : salad dressings.

Not suitable for : cooking.

8. Coconut oil

Some mistakenly think that coconut oil is the healthiest. Many believe that this miracle cure can restore skin and hair. “Contrary to its popularity and virtual halo, coconut oil contains the least healthy unsaturated fats and is not always affordable financially. In addition, it can be difficult to find it on supermarket shelves, ”the nutritionist clarifies.

Some research suggests that coconut oil is low in cholesterol and a good substitute for butter or lard. In any case, it can be a good addition to a healthy diet.

For example, the soft creamy texture makes coconut oil a good substitute for butter when baking. In addition, the delicate taste of coconut can add zest to your baked goods. If you plan to use coconut oil for sauteing or frying foods, remember that it has a fairly low combustion temperature (176 degrees Celsius).