Do You Know What These 7 Nutrition Labels Mean? Coconut oil offers similar benefits, but experts recommend that you use it in moderation. Pie Mulumba is a beauty and wellness writer who has a passion for poetry, equality, natural hair, and skin-care. One study found that extra virgin olive oil and coconut oil were two of the most stable oils. coconut oil vs avocado oil vs olive oil vs vegetable oil. The Takeaway: Coconut Oil vs Olive Oil vs Canola Oil The results found that extra virgin olive oil was the most stable and safe for cooking, followed closely by coconut oil. People can use vegetable oil for frying and making mayonnaise, salad dressings, and sauces. Coconut oil works well in baked goods. Oleic acid is a monounsaturated fat found in EVOO that has been found to have anti-cancer effects whereas Omega-3 and Omega-6 fatty acids make up polyunsaturated fats. Are Meal Delivery Plans Worth Paying For When You’re on a Diet? The idea that saturated fat is entirely unhealthy is somewhat misleading and doesn’t give the whole picture. A stroll through the cooking oils section of the grocery store offers many options—coconut, corn, hemp, olive, walnut, to name a few—and all have roughly 120 calories and … How to master your menstrual cycle with exercise, 6 Underrated Skincare Hacks for a Makeup-Free Glow, Robin Williams and His Secret Battle With Lewy Body Dementia. My Breast Implants Made Me Sick – Real Life Story. Great article! In fact, a Spanish study found an association between a high olive oil intake and zero weight gain. The gallons of olive oil the UK consumed in 2016, with global consumption up by 73% in 25 years. The body will first have to burn the newly introduced saturated fat before it gets to burning any of the already stored fat. It’s definitely a versatile cooking oil, and can be used for just about everything from pan-frying to baking and drizzling. Coconut oil is mostly made out of saturated fat, and they are thought to be detrimental to one’s health. They key to determining which oil is best for cooking comes down to its smoking point. Additionally, coconut oil can stimulate hair growth as well as promote scalp health by fighting against dandruff as well as lice. DOI: http://doi.org/10.4038/cmj.v60i3.8188, Guasch-Ferré, M., Liu, G., Li,Y., Sampson, L., et al. From salads to stir-fry to roasted veggies, so many of our favorite healthy foods just wouldn’t be as tasty without a little bit of oil. Unsaturated fats are categorized as monounsaturated and polyunsaturated fats. Therefore, it’s important to ensure that the foods you consume affect them positively. Unfortunately, as it’s solid at room temperature so it can’t be used in dressings or marinades. Firstly, it increases levels of good HDL cholesterol. This is what makes coconut oil interesting. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon). Wonderfully written, to the point and researched based! Recently, as a cardiologist, I have been asked a lot about the heart benefits of different oils. In terms of health impacts, it is better to cook with olive oil. Sugar And Sore Throats: What is the Link? Protective effect of dietary monounsaturated fat on arteriosclerosis: beyond cholesterol. Coconut oil is predominantly saturated fat (91%) and its remaining 9% is comprised of polyunsaturated fats (6%) and monounsaturated fats (3%). (2020). J Am Coll Cardiol, 75 (15) 1729-1739. https://www.onlinejacc.org/content/75/15/1729, Guillaume C., et al. They do this by lowering inflammation, regulating blood pressure, as well as improving cholesterol levels. Olive oil vs. Coconut Oil: Fats Olive oil contains some saturated fat as well as minimal omega-3s and omega-6s, but the star of its fatty acid profile (what a title!) Once an oil reaches its smoking point it starts to burn, which results in a major loss of the beneficial properties normally provided by the oil. Therefore, if you’re looking to prepare food at a high temperature (for example, frying, sautéing, baking, etc.) The oil you use also depends on what food you are cooking. Don't Overheat the Oil Use a deep fryer with a built-in thermostat to keep the coconut oil at 325 to 350 degrees during deep frying … C, Now this is a New Year's Resolution we can all get. MCTs are a type of fat that our bodies can use immediately for fuel rather than converting them into fat tissue. Virgin coconut oil can be used occasionally when a recipe calls for a solid fat, such as butter or shortening, or when cooking Asian cuisine—but adding oodles of the stuff to your morning smoothie isn’t going to do you any good. Fat Quality Smoke point; Almond oil: 221 °C: 430 °F: Avocado oil: Refined: 270 °C: 520 °F: Mustard oil: 250 °C: 480 °F: Beef tallow: 250 °C: 480 °F Butter Use it as a healthy addition in your kitchen for baking, frying… EVOO is largely made up of unsaturated fats. Let’s compare one to the other so we can better form our own opinions. http://www.thehealthcloud.co.uk/coconut-oil-vs-olive-oil/. After all, it is an oil from tropical environments! Their diets largely consist of coconuts, fruits, yams, as well as wild-game. Interestingly, because of its saturated fat content, the smoking point of coconut oil is much higher than that of olive oil – the smoking points of coconut oil and olive oil are 350° F and 280° F respectively. MUFAs also have potent anti-inflammatory properties through numerous biological mechanisms. * Results may vary. Follow the Mediterranean diet, and you’ll use olive oil for almost everything.The paleo and keto diets tend to use avocado oil and coconut oil, but your grandmother cooked with lard. Interestingly, the Veddas are an isolated population in Sri Lanka who live in protected forests. These two oils constantly battle it out for the “healthiest oil” award. However, when it comes down to it, which of these oils is the healthiest of them all and which one of them should you leave in your pantry? (2018). Coconut oil differs from olive oil, in that most of the fats in coconut oil are saturated fats, such as lauric acid, but coconut oil benefits from not having trans-fat or cholesterol. then you are better off using coconut oil. The MCTs in coconut oil are also known to decrease LDL blood levels while potentially raising HDL blood levels.1 3, Lauric Acid comprises 50% of the saturated fats in coconut oil, and is extremely beneficial for the immune system. EVOO also helps you maintain healthy hair by moisturizing your scalp as well as improving blood circulation, which then promotes stronger hair follicles, and this results in thicker and healthier hair. This makes avocado oil great for high heat cooking like stir-frying. Extra virgin olive oil has the most versatile flavor … It contains high levels of monounsaturated fatty acids, has a really high flash point (520°F), and is antioxidant-rich. In this olive oil vs coconut oil comparison, let’s find out which is better for your health. But when frying at high temperatures, use refined coconut oil, which has a higher smoke point than virgin coconut oil. Frying with coconut oil is possible. Cholesterol levels play a role when it comes to the development of chronic diseases such as cancer and diabetes. The simple answer is, it depends. This is because the oil helps to protect the skin from the aging effects of free radicals. Will Artificial Sweeteners Make You Pick Up Weight? First of all, to some extent oil is oil. Change in polar compounds in each oil over time during deep-frying at 180ºC (356ºF). If you pair olive oil with turmeric, you have an even more potent anti-inflammatory recipe. Sometimes the li… Milk Thistle: What is it and why is it important for us. Saturated fats are more readily stored in body fat cells. Coconut oil can be used for baking as well as frying foods. It is cost effective ‘pulling’ is very good to kick-start the digestive system too. 17 Things That Will Happen If You Drink Apple Cider Vinegar Daily, 11 Healthy Things That Happen When You Stop Eating Red Meat, Travel On The Good At SALT of Palmar Mauritius. Additionally, burnt oil produces free radicals, which studies show are carcinogenic (can cause cancer cell development) and are harmful in a dozen other ways. Lauric acid and medium-chain triglycerides (MCTs), the saturated fats that are specifically in coconut oil, fall into the healthy spectrum. (Best Overall) Viva Naturals provides a rich, and … That said, a 2018 study did find that coconut oil can raise HDL cholesterol when compared with butter and olive oil. Whereas lauric acid and MCTs are what make coconut oil great, monounsaturated fatty acids (MUFAs) drive the health benefits of olive oil. Extra virgin olive oil and coconut oil may be the most suitable oils for deep frying. Coconut oil significantly increased HDL-C compared with butter (+0.18, 95% CI 0.06 to 0.30 mmol/L) or olive oil (+0.16, 95% CI 0.03 to 0.28 mmol/L). And both coconut oil and olive oil garner a lot of … But here we are looking at only two – olive oil and coconut oil – and how good they are for your health. 5 Reasons To Use Olive Oil. It’s rich in antioxidants, nutrients, and fats that help to encourage longevity by protecting your health and many studies continue to link to reduced risks of heart disease, some cancers, diabetes, and more. Olive oil is a heart-healthy cooking oil that we recommend using as your primary cooking oil. Coconut oil has a … It is easier to cook with coconut oil as it has a higher smoking point, 350 degrees F, as compared to olive oils, which is 280 degrees F. It is easier to store coconut oil than olive oil because it doesnt need to be refrigerated due to its high saturated fat content, which makes coconut oil resistant to oxidation. Olive oil, on the other hand, is primarily monounsaturated fats (72%), with polyunsaturated fats and saturated fats evenly sharing the remaining 28%. What Is The Best Cooking Oil? Coconut oil is 92 per cent saturated fat and this has serious consequences if you are trying to prevent or beat cancer; extra virgin olive oil is considerably healthier and avocado oil is the best for use in cooking Unlike other common cooking oils, olive oil contains compounds and antioxidants that prevent the oil from breaking down under moderate heat. For a number of years now, one oil in particular has received a lot of positive attention in the health world: coconut oil. 5 Afternoon Snacks That Are Filling & Low Calorie, 5 Tips To Get Back On Track After Eating & Drinking Too Much. Collagen: What is it and could it be helpful? (2018). Acta Scientific Nutritional Health 2.6, 02-11. https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf, Jiang, L., Wang, W., He, Q. et al. Additionally, olive oil is mostly composed of oleic acid (Omega-9), a monounsaturated fatty acid that is naturally resistant to oxidation. Olive oil is widely used while coconut oil has been marketed as a superfood. This brings up the question – Which is better? Olive oil is one of the most stable oils for cooking. Available at. Olive oil outperformed vegetable, peanut, corn, soybean, sunflower and canola oils. However, one should know that a 2011 study found that obese men who consumed 30 milliliters of virgin coconut oil per week decreased their waist circumference by an average of 2.86 cm. This also accounts for its longer shelf life. Coconut oil can help moisturize the skin, and the anti-bacterial properties found in its saturated fat content can help to fight against acne and other harmful bacteria. BMJ open, 8(3), e020167. https://doi.org/10.1136/bmjopen-2017-020167, Liau, K. M., Lee, Y. Y., Chen, C. K., & Rasool, A. H. (2011).  ISRN pharmacology, 2011, 949686. https://doi.org/10.5402/2011/949686, Yoon, B. K., Jackman, J. EVOO can be used as a dip, in salad dressings, and even to sauté food at low to medium heat. http://www.nutritionreview.org/library/mcts.php. Although olive oil contains almost the same amount of calories and exactly the same amount of total fat as coconut oil, its fatty acids profile is drastically different. Multiple peer-reviewed studies have shown that olive oil is the best oil for frying. Olive oil can be … Avocado oil is absolutely worthwhile to have in your kitchen. Do you cook with these oils? (2012). For undisputed health-boosting benefits, make extra virgin olive oil … Where coconut oil and olive oil differ is in the types of fat they’re comprised of. In fact, with the general Sri Lankan population, where the average person eats approximately 120 coconuts per year, heart disease is relatively uncommon (1). I enjoy using cocont oil for ALL its wonderful uses. Fatty Acids: Health Effects of Saturated Fatty Acids. It has been found to have considerable antiviral and anti-fungal properties thus making it a great food for digestive health.2 11, It’s also a good source of vitamins E and K, although both vitamin potencies are known to be around 100 times greater in olive oil.6. The MUFAs in olive oil help decrease the prevalence of LDL in our blood as well, but have also been found to protect against cardiovascular disease (a benefit not associated with coconut oil’s MCTs). The most amount of fat present in olive oil … Studies have shown that even after 8 hours of continuous deep frying at 365°F (180°C), its quality still remains acceptable ().Over 90% of the fatty … Encyclopedia of Human Nutrition (Third Edition). The 10 Healthiest and Least Healthy Oils to Cook With | Time This is because of its high level of saturated fat, which tends to withstand extreme elements better. Olive oil: 13.6m. Coconut oil does contain some antioxidants, but not to the same extent as olive oil. is monounsaturated fat, most of it in the … The right cooking oil can help you stay healthy, and when it comes to choosing an oil, it often comes down to extra virgin olive oil (EVOO) and virgin coconut oil. Medium Chain Triglycerides . Butter significantly increased TC/HDL-C ratio and non-HDL-C compared with coconut oil but coconut oil did not significantly differ from olive oil … All oils are almost entirely comprised of fat (a combination of saturated, mono and polyunsaturated fats) and contain about the same number of calories. Why is this important? Ward Dean. Here’s a quick primer on how to use … © 2021 BuiltLean LLC | All rights reserved. Olive oil is best used for dressing a dish, emulsifying, mixing, light cooking, etc.14. In a study of 207 Veddas, not one case of heart disease was found. When it comes to fat burning and energy use, monounsaturated fats are readily burned as energy by the body and this can help with your weight management goals. European Journal of Pharmacology. Hyperbaric Oxygen Therapy: First Human Study Shows Reversal in Biology of Aging, 4 Most Effective Ways Of Using Your Cross Trainer. Polyunsaturated fats – which includes omega … Aim for variety! Extra virgin olive oil contains antioxidants that have been linked to health benefits that include improved heart and diabetic health. Comments are closed 30 days from the publication date. 1. Secondly, EVOO helps to reduce LDL-cholesterol and triglyceride levels, and in doing so, it helps to protect heart health. The right cooking oil can help you stay healthy, and when it comes to choosing an oil, it often comes down to extra virgin olive oil (EVOO) and virgin coconut oil. The flavour of avocado oil is light and won’t overpower the taste of your dressing or dish, making it very versatile. Avocado oil is fantastic! Which Oil Is The BEST? While there are studies that suggest that using the oil at higher temperatures can release harmful compounds that have been linked to various diseases, Joseph R. Profaci, the executive director of the North American Olive Oil Association (NAOOA) does cite a study from the journal Acta Scientific Nutritional Health, where it was revealed that olive oil is not only safe to cook with at high temperatures, it’s one of the most stable and safest cooking oils available. Coconut Oil vs Olive Oil: Which is Better for Cooking? Ceylon Medical Journal, 60(3), pp.97–99. Despite their nutritional stigma, we need fats as they play an essential role in the body. Cooking with olive oil gives you nutritive value and great taste. Sci Rep 7, 11277. https://doi.org/10.1038/s41598-017-11842-5, Khaw, K. T., Sharp, S. J., Finikarides, L., Afzal, I., Lentjes, M., Luben, R., & Forouhi, N. G. (2018). A. Exercise and proper diet are necessary. It’s because of their different composition of fats that these oils have such different health benefits, smoking points, and optimal cooking uses. Thanks for the info! A study published in the Journal of the American College of Cardiology found that replacing margarine, butter, or mayonnaise with olive oil led to a reduced cardiovascular disease (CVD) risk.Â. The content in this editorial is for general information only and is not intended to provide medical or other professional advice. These supposed health benefits range from improved heart health, weight loss, treatment of bowel diseases such as irritable bowel syndrome and Crohns disease, high cholesterol management, increased energy, and reduced symptoms of chronic fatigue syndrome. Which is your favorite? Unlike olive oil, coconut oil can change between a liquid and … Saturated fats have gotten a bad reputation due to their potential impact on cardiovascular health, yet research has shown that saturated fat contains antimicrobial properties. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. What do you think about avocado oil? They not only help the body better absorb vitamins, but they also play an important role in brain as well as nerve function. With a journalism degree from Pearson's Institute of Higher Education, and identifiable by either her large afro or colorful locks, Pie aspires to continuously provide the latest information, be it beauty or wellness, on how one can adopt a healthy lifestyle on a day-to-day basis. Lauric acid and myristic acid prevent testosterone induced prostatic hyperplasia in rats. But coconut oil is a great backup oil that’s especially suited for vegan baking. On average it’s clear that extra virgin olive oil and coconut oil formed the fewest polar compounds over the two trials. I also prefer it as an emollient there is NO greasiness on skin, hands or clothes. Viva Naturals Organic Extra Virgin Coconut Oil. Coconut oil is predominantly saturated fat (91%) and its remaining 9% is comprised of polyunsaturated fats (6%) and monounsaturated fats (3%). International journal of molecular sciences, 19(4), 1114. https://doi.org/10.3390/ijms19041114. Olive oil I enjoy ready your articles! Healthy Italian Food Options: Quick Guide. The fats found in EVOO are heart-friendly, and they help to encourage cardiovascular health. Choose which oil to use based on how you plan to cook or prepare. You’ll get the health benefits of both oils while adding variety to the flavor of your cooking. Olive oil, on the other hand, is primarily monounsaturated fats (72%), with polyunsaturated fats and saturated fats evenly sharing the remaining 28%. © 2021 Longevity LIVE. 13. A., Valle-González, E. R., & Cho, N. J. With all that said, the American Heart Association still advises against the high consumption of saturated fats. The saturated fat found in coconut oil increases levels of LDL cholesterol. Cooking, roast potatoes are ‘cleaner’ and crisp, Frying there is no residue on the plate or pan cleaner again. This exotic oil has grown in popularity because of its potential beneficial effects on energy, atherosclerosis, and aging, all of which have been supported in a number of scientific articles.1 2 3, These benefits are attributed to coconut oil’s high medium chain triglyceride (MCT’s) content, which are fatty acids that are more easily used as energy by our bodies rather than stored fat, and therefore help regulate insulin triggers.1 Coconut oil is also very high in the saturated fatty acid, lauric acid (also prominent in breast milk), which has been found to have both anti-microbial and anti-inflammatory effects.2, Because coconut oil has been receiving so much attention, olive oil has fallen slightly to the wayside, even though it long held the title as the ultimate healthy oil.6. Athauda, L.K., Wichremasinghe, A.R., Kumarendran, B. and Kasturiratne, A., 2015. That brings us to olive oil. When it comes to skincare, the antioxidant value of EVOO makes it a great addition to our beauty arsenal. In the end, both should have a place in your pantry. For more information on your medical condition and treatment options, speak to your healthcare professional. Thanks -RD friend. Coconut oil may be a good choice. Did you know Vegetable & Veg. http://www.livestrong.com/article/408393-which-is-better-coconut-oil-or-olive-oil/. It’s hard to say which oil is right for you, but we do know one thing for sure: You can’t use just any oil for deep-frying or pan-frying. Coconut oil contains only 2 percent polyunsaturated fat, making it one of the healthiest oils in which to fry foods. A good choice have shown that olive oil array of oil options speak! Important for us that is naturally resistant to oxidation tablespoon ) mixing, cooking... ” award emollient there is no greasiness on skin, hands or clothes Healthiest and Healthy... 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