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 … Thanks for the info! Ceylon Medical Journal, 60(3), pp.97–99. http://www.nutritionreview.org/library/mcts.php. All oils are almost entirely comprised of fat (a combination of saturated, mono and polyunsaturated fats) and contain about the same number of calories. Additionally, burnt oil produces free radicals, which studies show are carcinogenic (can cause cancer cell development) and are harmful in a dozen other ways. 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. I enjoy ready your articles! Athauda, L.K., Wichremasinghe, A.R., Kumarendran, B. and Kasturiratne, A., 2015. Fatty Acids: Health Effects of Saturated Fatty Acids. Coconut oil may be a good choice. 5 Reasons To Use Olive Oil. Are Meal Delivery Plans Worth Paying For When You’re on a Diet? When it comes to skincare, the antioxidant value of EVOO makes it a great addition to our beauty arsenal. Pie Mulumba is a beauty and wellness writer who has a passion for poetry, equality, natural hair, and skin-care. But when frying at high temperatures, use refined coconut oil, which has a higher smoke point than virgin coconut oil. Olive oil is a heart-healthy cooking oil that we recommend using as your primary cooking oil. A. Ward Dean. What do you think about avocado oil? 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 … International journal of molecular sciences, 19(4), 1114. https://doi.org/10.3390/ijms19041114. 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. The idea that saturated fat is entirely unhealthy is somewhat misleading and doesn’t give the whole picture. (2012). For more information on your medical condition and treatment options, speak to your healthcare professional. Additionally, coconut oil can stimulate hair growth as well as promote scalp health by fighting against dandruff as well as lice. 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. 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!) They key to determining which oil is best for cooking comes down to its smoking point. http://www.thehealthcloud.co.uk/coconut-oil-vs-olive-oil/. In the end, both should have a place in your pantry. The content in this editorial is for general information only and is not intended to provide medical or other professional advice. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon). Polyunsaturated fats – which includes omega … C, Now this is a New Year's Resolution we can all get. Let’s compare one to the other so we can better form our own opinions. For undisputed health-boosting benefits, make extra virgin olive oil … 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 simple answer is, it depends. These two oils constantly battle it out for the “healthiest oil” award. Coconut oil contains only 2 percent polyunsaturated fat, making it one of the healthiest oils in which to fry foods. Olive oil can be … Unlike olive oil, coconut oil can change between a liquid and … Cooking with olive oil gives you nutritive value and great taste. The oil you use also depends on what food you are cooking. The 10 Healthiest and Least Healthy Oils to Cook With | Time European Journal of Pharmacology. 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. Comments are closed 30 days from the publication date. The most amount of fat present in olive oil … Coconut oil works well in baked goods. 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. Which Oil Is The BEST? This is because the oil helps to protect the skin from the aging effects of free radicals. The flavour of avocado oil is light and won’t overpower the taste of your dressing or dish, making it very versatile. 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. It is cost effective ‘pulling’ is very good to kick-start the digestive system too. Viva Naturals Organic Extra Virgin Coconut Oil. Sugar And Sore Throats: What is the Link? 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). 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 … Healthy Italian Food Options: Quick Guide. 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. This is what makes coconut oil interesting. Do you cook with these oils? 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 is predominantly saturated fat (91%) and its remaining 9% is comprised of polyunsaturated fats (6%) and monounsaturated fats (3%). Additionally, olive oil is mostly composed of oleic acid (Omega-9), a monounsaturated fatty acid that is naturally resistant to oxidation. Great article! 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. Olive oil is best used for dressing a dish, emulsifying, mixing, light cooking, etc.14. 13. Collagen: What is it and could it be helpful? On average it’s clear that extra virgin olive oil and coconut oil formed the fewest polar compounds over the two trials. In fact, with the general Sri Lankan population, where the average person eats approximately 120 coconuts per year, heart disease is relatively uncommon (1). This brings up the question – Which is better? then you are better off using coconut oil. And both coconut oil and olive oil garner a lot of … In this olive oil vs coconut oil comparison, let’s find out which is better for your health. Coconut Oil vs Olive Oil: Which is Better for Cooking? One study found that extra virgin olive oil and coconut oil were two of the most stable oils. 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. Coconut oil has a … Coconut oil is predominantly saturated fat (91%) and its remaining 9% is comprised of polyunsaturated fats (6%) and monounsaturated fats (3%). This makes avocado oil great for high heat cooking like stir-frying. Extra virgin olive oil has the most versatile flavor … Encyclopedia of Human Nutrition (Third Edition). Their diets largely consist of coconuts, fruits, yams, as well as wild-game. A., Valle-González, E. R., & Cho, N. J. Longevity is owned by World of Longevity LLC, USA. Use it as a healthy addition in your kitchen for baking, frying… Available at. (2018). 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). Protective effect of dietary monounsaturated fat on arteriosclerosis: beyond cholesterol. After all, it is an oil from tropical environments! 1. The body will first have to burn the newly introduced saturated fat before it gets to burning any of the already stored fat. (Best Overall) Viva Naturals provides a rich, and … Lauric acid and myristic acid prevent testosterone induced prostatic hyperplasia in rats. Here’s a quick primer on how to use … A yoga bolster can really transform your practice, Why don't you focus on reducing your digital footp, The fear of a second wave is impacting the way peo, The weekend is the perfect time to practice some s, A survey from @PrioryGroup suggests that many peop, Veganism boasts an incredible amount of benefits n, Jigsaw puzzles can be very beneficial for the mind, Here's to boosting your nutrition game in 2021. Which is your favorite? 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. Milk Thistle: What is it and why is it important for us. Unfortunately, as it’s solid at room temperature so it can’t be used in dressings or marinades. Did you know Vegetable & Veg. But here we are looking at only two – olive oil and coconut oil – and how good they are for your health. You’ll get the health benefits of both oils while adding variety to the flavor of your cooking. 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. Where coconut oil and olive oil differ is in the types of fat they’re comprised of. Cooking, roast potatoes are ‘cleaner’ and crisp, Frying there is no residue on the plate or pan cleaner again. (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. EVOO can be used as a dip, in salad dressings, and even to sauté food at low to medium heat. In fact, a Spanish study found an association between a high olive oil intake and zero weight gain. 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. That brings us to olive oil. Frying with coconut oil is possible. Saturated fats are more readily stored in body fat cells. It contains high levels of monounsaturated fatty acids, has a really high flash point (520°F), and is antioxidant-rich. 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. They do this by lowering inflammation, regulating blood pressure, as well as improving cholesterol levels. © 2021 BuiltLean LLC | All rights reserved. Multiple peer-reviewed studies have shown that olive oil is the best oil for frying. The gallons of olive oil the UK consumed in 2016, with global consumption up by 73% in 25 years. Medium Chain Triglycerides . 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. Olive oil is one of the most stable oils for cooking. 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. It’s definitely a versatile cooking oil, and can be used for just about everything from pan-frying to baking and drizzling. Change in polar compounds in each oil over time during deep-frying at 180ºC (356ºF). It’s because of their different composition of fats that these oils have such different health benefits, smoking points, and optimal cooking uses. I enjoy using cocont oil for ALL its wonderful uses. 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 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. 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. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. Will Artificial Sweeteners Make You Pick Up Weight? 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. Unlike other common cooking oils, olive oil contains compounds and antioxidants that prevent the oil from breaking down under moderate heat. Hey Dears!In this video we will talk about Olive Oil VS Coconut Oil. Extra virgin olive oil contains antioxidants that have been linked to health benefits that include improved heart and diabetic health. Forgo the olive oil when cooking and go with coconut oil for baking and frying. Whereas lauric acid and MCTs are what make coconut oil great, monounsaturated fatty acids (MUFAs) drive the health benefits of olive oil. © 2021 Longevity LIVE. DOI: http://doi.org/10.4038/cmj.v60i3.8188, Guasch-Ferré, M., Liu, G., Li,Y., Sampson, L., et al. Olive oil 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. This is because of its high level of saturated fat, which tends to withstand extreme elements better. I also prefer it as an emollient there is NO greasiness on skin, hands or clothes. 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). But coconut oil is a great backup oil that’s especially suited for vegan baking. Why is this important? 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 … Avocado oil is fantastic! This also accounts for its longer shelf life. Coconut oil can be used for baking as well as frying foods. 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. Choose which oil to use based on how you plan to cook or prepare. 5 Afternoon Snacks That Are Filling & Low Calorie, 5 Tips To Get Back On Track After Eating & Drinking Too Much. 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. Interestingly, the Veddas are an isolated population in Sri Lanka who live in protected forests. * Results may vary. What Is The Best Cooking Oil? Coconut oil offers similar benefits, but experts recommend that you use it in moderation. People can use vegetable oil for frying and making mayonnaise, salad dressings, and sauces. (2017). Olive oil, on the other hand, is primarily monounsaturated fats (72%), with polyunsaturated fats and saturated fats evenly sharing the remaining 28%. 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. 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. Also depends on What food you are cooking light cooking, roast are! 520°F ), and in doing so, it is cost effective ‘ pulling is. 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