Deep frying, shallow frying or simple garnishing, your food may contain some amount of oil. Two oils that cannot be ignored are the coconut oil and the olive oil. These oils are used globally and each is beneficial in its own way.
Coconut oil can help you burn calorie, kill harmful microorganisms, it can even improve your blood cholesterol levels.1 Olive oil, a favorite with the culinarians possesses anti-inflammatory properties, may reduce the risk of heart diseases and type 2 diabetes.2
Here are 5 differences between coconut oil and olive oil:
1. Presence Of Good Fat
Monounsaturated and polyunsaturated fats are often referred as the “good” fat. These fat present in vegetable oils can help lower the risk for several diseases including heart diseases.3
Olive oil is a good source of monounsaturated and polyunsaturated fats. 1 tbsp of olive oil contains 9.8 g monounsaturated fat and 1.4 g polyunsaturated fat whereas 1 tbsp of coconut oil contains 0.8 g monounsaturated fat and 0.2 g polyunsaturated fat.
So, olive oil is better than coconut oil when you compare the level of the good fat present in each one of them.
2. Presence Of Bad Fat
Saturated fats are unhealthy fats that can increase the level of low-density lipoprotein (LDL) in the body. LDL is also known as bad cholesterol and this cholesterol increases the risk of heart diseases.4
Coconut oil is rich in saturated fat and 82% of fat in coconut oil is saturated.5 1 tbsp of virgin oil contains 1 g of saturated fat whereas 1 tbsp of coconut oil contains 12 g saturated fat.
Coconut oil contains more saturated fat than the olive oil. Therefore, coconut oil has more content of bad fats in them.
3. Suitable For Cooking
The smoking point of olive oil is 280 F (137.7 C) and the smoking point of coconut oil is 350 F (176.6 C). Hence, the heating point of olive oil is much
Coconut oil is good for high-temperature cooking including deep frying. Olive oil is good for frying at low temperature, it can also be used to garnish fresh and healthy salads.
4. Good For Heart
Olive oil is rich in monounsaturated and polyunsaturated fats, these fats help lower the risk for heart disease.6 In coconut oil, a majority of the fat is saturated which considerably increases the risk for heart diseases.7
For your heart, olive oil in better than coconut oil as it can improve your cardiovascular health and protect against heart-related diseases.
5. Good For Immunity
A good immune system helps you function better and
Olive oil is a rich source of oleic acid and this acid is good for boosting immunity. However, the immunity boosting property of olive oil is easily destroyed when it is refined or when it is heated.
Therefore, coconut oil is better than olive oil for boosting the immunity.
How Much Olive Oil You Can Have Daily
You can have 2 tbsp of olive oil daily to gain all the health benefits from olive oil.8
How Much Coconut Oil You Can Have Daily
2 tbsp (30 ml) of coconut oil every day is
- Coconut oil and virgin oil offers several health benefits. However, you should avoid using them in excess otherwise you may spoil your health.
- Consult your doctor before starting to use coconut oil or olive oil.
|↑1||Seaton, Timothy B., Stephen L. Welle, Mary Karen Warenko, and Robert G. Campbell. “Thermic effect of medium-chain and long-chain triglycerides in man.” The American journal of clinical nutrition 44, no. 5 (1986): 630-634.|
|↑2||Tripoli, Elisa, Marco Giammanco, Garden Tabacchi, Danila Di Majo, Santo Giammanco, and Maurizio La Guardia. “The phenolic compounds of olive oil: structure, biological activity and beneficial effects on human health.” Nutrition research reviews 18, no. 01 (2005): 98-112.|
|↑3||Fats and Cholesterol. Harvard T.H. Chan School Of Public Health.|
|↑4||Sacks, Frank M., Alice H. Lichtenstein, Jason HY Wu, Lawrence
|↑5||Sacks, Frank M., Alice H. Lichtenstein, Jason HY Wu, Lawrence J. Appel, Mark A. Creager, Penny M. Kris-Etherton, Michael Miller et al. “Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association.” Circulation (2017): CIR-0000000000000510.|
|↑6||Monounsaturated and polyunsaturated (omega-3 and omega-6) fats. NATIONAL HEART FOUNDATION OF AUSTRALIA.|
|↑7||Saturated and trans fats. NATIONAL HEART FOUNDATION OF AUSTRALIA.|
|↑8||Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ, Kiesewetter H, Gaddi A, de la Torre R, Mursu J, Baumler H, Nascetti S, Salonen JT, Fito M, Virtanen J, Marrugat J. EUROLIVE Study Group. The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial. Ann Intern Med. 2006 Sep 5;145(5):333-41. 2006. PMID:16954359.|
|↑9||Liau, Kai Ming, Yeong Yeh Lee, Chee Keong Chen, and Aida Hanum G. Rasool. “An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity.” ISRN pharmacology 2011 (2011).|