Is coconut oil healthier than olive oil for cooking. How do the nutritional profiles of coconut and olive oil differ. What are the best culinary uses for coconut oil versus olive oil. Which oil is better for heart health and cholesterol levels.

Nutritional Profiles: Coconut Oil vs Olive Oil

When comparing the nutritional content of coconut oil and olive oil, there are significant differences to consider. Coconut oil is high in saturated fats, containing about 82% saturated fat per tablespoon. In contrast, olive oil is predominantly composed of monounsaturated fats, with only about 14% saturated fat per tablespoon.

The high saturated fat content in coconut oil has been a subject of debate among nutrition experts. While some argue that the medium-chain triglycerides (MCTs) in coconut oil may have health benefits, others caution against its potential to raise LDL (bad) cholesterol levels.

Olive oil, particularly extra virgin olive oil, is rich in polyphenols and antioxidants, which have been associated with various health benefits. It also contains vitamin E and vitamin K.

Fatty Acid Composition

• Coconut Oil: Primarily lauric acid (saturated fat)
• Olive Oil: Primarily oleic acid (monounsaturated fat)

The type of fatty acids in these oils can influence their effects on health. Oleic acid in olive oil has been linked to anti-inflammatory properties and potential cardiovascular benefits.

Health Impacts: Cardiovascular Health and Cholesterol

The impact of coconut oil and olive oil on cardiovascular health has been extensively studied. Research suggests that olive oil may be more beneficial for heart health compared to coconut oil.

Olive oil consumption has been associated with reduced risk of cardiovascular disease, lower blood pressure, and improved cholesterol profiles. The monounsaturated fats in olive oil can help increase HDL (good) cholesterol while lowering LDL cholesterol.

Coconut oil’s effect on heart health is more controversial. While some studies suggest that it may increase HDL cholesterol, concerns remain about its potential to raise LDL cholesterol due to its high saturated fat content.

American Heart Association Recommendations

The American Heart Association (AHA) recommends limiting saturated fat intake to about 13 grams per day. A single tablespoon of coconut oil contains nearly 12 grams of saturated fat, almost reaching this daily limit. In contrast, the AHA suggests using oils high in monounsaturated fats, such as olive oil, as part of a heart-healthy diet.

Culinary Uses and Cooking Properties

Both coconut oil and olive oil have unique properties that make them suitable for different culinary applications. Understanding these differences can help you choose the right oil for your cooking needs.

Coconut Oil in Cooking

Coconut oil has a distinct flavor profile that can add a subtle sweetness to dishes. It is solid at room temperature but melts quickly when heated. This property makes it an excellent substitute for butter or shortening in baking recipes.

• High smoke point (350°F for unrefined, 400°F for refined)
• Good for medium-heat cooking methods
• Ideal for tropical and Southeast Asian cuisines
• Works well in vegan baking as a butter substitute

Olive Oil in Cooking

Olive oil, especially extra virgin olive oil, has a rich, fruity flavor that complements a wide range of dishes. It is liquid at room temperature and suitable for various cooking methods.

• Smoke point varies (325°F-375°F for extra virgin, 465°F for light olive oil)
• Excellent for low to medium-heat cooking
• Perfect for Mediterranean and European cuisines
• Great for salad dressings, marinades, and as a finishing oil

When choosing between coconut oil and olive oil for cooking, consider the flavor profile you want to achieve and the cooking method you’ll be using.

Antioxidant Content and Potential Health Benefits

Both coconut oil and olive oil contain compounds that may offer health benefits beyond their basic nutritional profiles. However, the type and quantity of these beneficial compounds differ significantly between the two oils.

Antioxidants in Olive Oil

Extra virgin olive oil is renowned for its high antioxidant content, particularly polyphenols. These compounds have been associated with various health benefits, including:

• Reduced inflammation
• Protection against oxidative stress
• Potential anti-cancer properties
• Improved cognitive function

The antioxidant content in olive oil is highest in extra virgin varieties, which undergo minimal processing.

Potential Benefits of Coconut Oil

While coconut oil doesn’t match olive oil’s antioxidant profile, it does contain some potentially beneficial compounds:

• Lauric acid: May have antimicrobial properties
• Medium-chain triglycerides (MCTs): Could potentially boost metabolism
• Phenolic compounds: Present in virgin coconut oil, but in lower quantities than olive oil

It’s important to note that many of the purported health benefits of coconut oil are still under scientific scrutiny, and more research is needed to confirm these effects.

Smoke Points and Cooking Stability

The smoke point of an oil is the temperature at which it begins to break down and produce smoke. This is an important factor to consider when choosing an oil for cooking, as heating oil beyond its smoke point can lead to the formation of harmful compounds and off-flavors.

Coconut Oil Smoke Point

Coconut oil has a relatively high smoke point, making it suitable for various cooking methods:

• Unrefined (virgin) coconut oil: Smoke point around 350°F (177°C)
• Refined coconut oil: Smoke point up to 400°F (204°C)

The higher smoke point of refined coconut oil makes it more versatile for high-heat cooking methods like frying and sautéing.

Olive Oil Smoke Point

The smoke point of olive oil varies depending on the type and quality:

• Extra virgin olive oil: Smoke point around 325°F-375°F (165°C-190°C)
• Light or refined olive oil: Smoke point up to 465°F (240°C)

While extra virgin olive oil is best suited for low to medium-heat cooking, light olive oil can be used for higher-heat methods.

When considering smoke points, it’s important to remember that oils with higher smoke points are generally more stable during cooking and less likely to form harmful compounds when heated.

Environmental and Ethical Considerations

When choosing between coconut oil and olive oil, it’s worth considering the environmental and ethical implications of their production. Both oils have unique challenges and benefits in terms of sustainability and social impact.

Coconut Oil Production

Coconut oil production has both positive and negative environmental impacts:

• Coconut palms are relatively low-maintenance and can grow in poor soil conditions
• They require less water than many other crops
• However, increased demand has led to concerns about deforestation in some areas
• Monoculture coconut farming can negatively impact biodiversity

Ethically, there are concerns about fair labor practices in some coconut-producing regions. Consumers should look for fair trade certified coconut oil to support ethical production practices.

Olive Oil Production

Olive oil production also has environmental considerations:

• Olive trees are drought-resistant and can prevent soil erosion
• Traditional olive groves can support biodiversity
• However, intensive farming methods can lead to soil degradation and water pollution
• Water usage in olive oil production can be a concern in water-scarce regions

Ethically, many olive oil-producing regions have strong traditions of family farming and local production. However, as with any global commodity, there can be issues with labor practices and fair compensation.

When choosing between these oils, consider looking for certifications such as organic, fair trade, or those indicating sustainable farming practices to support environmentally and socially responsible production.

Culinary Versatility and Flavor Profiles

The choice between coconut oil and olive oil in cooking often comes down to the desired flavor profile and culinary application. Each oil has its unique characteristics that can enhance or complement different types of dishes.

Coconut Oil Flavor Profile

Coconut oil imparts a subtle, sweet coconut flavor to dishes, which can be either desirable or unwanted depending on the recipe. Its flavor profile makes it particularly suitable for:

• Tropical and Southeast Asian cuisines
• Sweet baked goods and desserts
• Curries and stir-fries
• Smoothies and protein shakes

For those who prefer a neutral flavor, refined coconut oil offers the same cooking properties with little to no coconut taste.

Olive Oil Flavor Profile

Olive oil, especially extra virgin varieties, has a distinctive fruity, sometimes peppery flavor that can range from mild to robust. This makes it ideal for:

• Mediterranean and European cuisines
• Salad dressings and vinaigrettes
• Bread dipping and as a finishing oil
• Marinades for meats and vegetables
• Pasta dishes and pestos

Light or refined olive oils have a more neutral flavor and can be used in recipes where a strong olive taste is not desired.

Culinary Versatility

While both oils have their specific strengths, olive oil is generally considered more versatile in Western cooking. Its range of flavors and ability to enhance both savory and some sweet dishes make it a staple in many kitchens.

Coconut oil, while more limited in its flavor profile, excels in specific applications, particularly in vegan and dairy-free cooking where its solid-at-room-temperature property makes it a good substitute for butter.

Ultimately, the choice between coconut oil and olive oil in cooking often depends on personal taste preferences and the specific requirements of the recipe at hand.

Is It Better to Cook With Coconut Oil or Olive Oil?

Eat|Is It Better to Cook With Coconut Oil or Olive Oil?

https://www.nytimes.com/2017/12/22/well/eat/is-it-better-to-cook-with-coconut-oil-or-olive-oil.html

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Q. Is it better to cook with coconut oil or olive oil?

A. In terms of health impacts, it is better to cook with olive oil.

Compared to a tablespoon of olive oil, a tablespoon of coconut oil contains about six times the amount of saturated fat, nearly meeting the daily limit of about 13 grams that the American Heart Association recommends. High saturated fat intake has been tied to increased levels of LDL, or “bad,” cholesterol, which raises the risk of heart disease.

Furthermore, olive oil, a main component of the heart-healthy Mediterranean diet, contains beneficial polyunsaturated and monounsaturated fats.

“Between the two, olive oil is a better choice, since monounsaturated fats can have a beneficial effect on your heart when eaten in moderation and when used to replace saturated and trans fats in your diet,” said Annessa Chumbley, a registered dietitian and spokeswoman for the A.H.A., in an email. Earlier this year, the organization issued an advisory that firmly reiterated its guidance to consumers to replace saturated fats with unsaturated fats to help prevent heart disease. Consumers were also urged to keep in mind the bigger picture of an overall healthy eating pattern.

While some research has linked the main type of saturated fatty acid in coconut oil, lauric acid, to increased levels of HDL, or “good,” cholesterol, it still appears to raise LDL cholesterol. Yet, coconut oil may be a better choice than some other sources of saturated fat. A large, recent study found that lauric acid didn’t appear to raise heart disease risk quite as much as other types of saturated fatty acids, such as palmitic acid, which is substantial in butter.

Proponents of coconut oil point out that it is rich in phytochemicals that have healthful antioxidant properties. While it’s true that extra-virgin coconut oil, like extra-virgin olive oil, contains phytochemicals, most of the coconut oil on the market is refined and provides few of those antioxidants, said Dr. Qi Sun, an associate professor of medicine at Harvard Medical School. But even if the coconut oil you are using is extra-virgin, “the saturated fat effects outweigh any beneficial effects of the antioxidants,” he said.

But of course, we don’t eat fats or cholesterol or antioxidants — we eat food. So while coconut oil certainly isn’t the magic bullet some claim, there’s no need to avoid it completely, especially if it is used instead of butter or shortening in baked goods or to impart flavor in something like a curry dish. As a general rule, though, cooking with olive oil is the better choice for overall health.

Do you have a health question? Ask Well

Sophie Egan (@SophieEganM) is a San Francisco-based writer whose next book is about allergy, intolerance, aversion and the transformation of the American culinary landscape.

A version of this article appears in print on  , Section D, Page 4 of the New York edition. Order Reprints | Today’s Paper | Subscribe

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

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

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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.

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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.

Is it possible to fry in olive oil and which is better

. Doctors Revealed the Best Types for Cooking But does it retain its beneficial properties if fried on it? We deal with experts.

What is the ideal temperature for frying with olive oil? We deal with a gastroenterologist and a nutritionist.

Contents

1. Is it possible to fry in olive oil
2. Which olive oil is best
3. Which oil is best for frying
4. Which oil is best for frying

Is it possible to fry in olive oil

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Olive oil is considered one of the healthiest

The earliest evidence for the use of olive oil dates back to 4000 BC. e. in Armenia, Palestine and India, but today this product is associated primarily with Greece, Spain and Italy.

Olive oil is rightly considered one of the most useful in the world. You can even fry on it, this is confirmed by both doctors and scientific studies.

Vera Sukhova gastroenterologist, general practitioner “SM-Clinic” in Solnechnogorsk

“The frying temperature should be between 160-180°C in order to retain the maximum nutrients in the olive oil.”

Previously, smoke point was the deciding factor when choosing the type of olive oil for frying, but recent studies show that this factor is not the main one [1]. But the method of cooking is of great importance. Thus, frying in a pan degrades the properties of olive oil more than deep frying, due to the greater availability of oxygen, which leads to an increase in the amount of epoxides [2]. In addition, various types of food cooked in olive oil can be enriched with bioactive compounds beneficial to health: phenols, carotenoids, and so on [3], [4], [5].

Which olive oil is best for frying

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Whatever oil you choose for frying, it can only be used once

When choosing oils for cooking, it is important to know their smoke point: when heated to this value, the chemical composition of the product begins to change.

Angela Davidian Life Med Center nutritionist, integrative nutrition specialist

“The best of olive oils for frying, especially in large volumes, is refined. This is the most resistant to high temperatures, as it goes through several stages of processing. But, of course, the beneficial properties that we mean when talking about olive oil are much less in it. Virgin oil, unrefined, undergoes minimal processing in order to preserve the maximum of useful substances.

Refined olive oil

This type of oil tolerates high temperatures well, has a long shelf life, and has a less pronounced odor. Smoke point: Extra virgin 160-190°C, virgin up to 210°C.

Unrefined olive oil

This type of oil has a brighter taste and smell, since it is practically not processed. Thanks to this, unrefined oil retains vitamins and other beneficial substances. However, it tolerates heat worse, the smoke point is 180–190 °С.

Important! Whatever oil you choose for frying, remember that it should only be used once. Frying something in the oil left in the pan is dangerous to health.

Which oil is better for frying without harm to health

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When choosing oil for cooking, it is important to know its smoke point

Processed oils, refined and deodorized, are more suitable for frying. In addition to olive, experts recommend sunflower, coconut and peanut.

Best frying oils:

• Olive oil. It contains a lot of useful oleic acid, which strengthens the immune system and has a rejuvenating effect. Shades of oil vary from golden yellow to dark green. The smoke point is 199-243°C.
• Sunflower oil. There are three types of sunflower oil according to the processing method, and each of them is suitable for different dishes. High oleic or medium oleic sunflower oils are more suitable for frying. They contain more monounsaturated and polyunsaturated fats and few harmful saturated fats. The smoke point is 232°C.
• Coconut oil. Ideal for frying, roasting, stewing and various types of cooking. It does not give a smell and taste, suitable for baking pancakes and fritters. The smoke point is 200 °C.
• Peanut butter. Peanut butter is added to salads, pickles, canned food, pastries, first and second courses. The refined product is suitable for frying. The smoke point is 232°C.

Which oil should not be used for frying

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Cannot be used for frying oil with high PUFA content

When frying in unrefined vegetable oils, many reactions occur that make it unhealthy, warns Vera Sukhova. According to the expert, it is strictly forbidden to use oils with a high content of polyunsaturated fatty acids for frying: soybean, rapeseed and corn. It is healthier and tastier to add them to cold dishes.

• Soybean oil. Rich in lecithin, beneficial for brain activity. It is added to salads, but when frying, carcinogens are formed in it.
• Rapeseed oil. Valuably high in vitamin E and polyunsaturated fatty acids, which strengthen the walls of blood vessels and lower blood cholesterol levels. But when heated, it begins to release toxic substances.
• Corn oil. It is transparent and does not have a strong smell.