When trying to follow a heart-healthy diet, choosing the right cooking oil is crucial. Olive oil and coconut oil are often touted for their potential health benefits, but understanding their differences is key to making an informed decision. This article breaks down the similarities and differences between coconut oil and olive oil, exploring their health benefits, potential downsides, and why olive oil is generally considered the healthier choice, especially when it comes to weight loss.
Fat Matters: Understanding the Nutritional Differences
At first glance, olive oil and coconut oil appear similar. Both contain approximately 120 calories and 14 grams of fat per tablespoon. However, the type of fat they contain differs significantly, impacting their health effects.
Unsaturated Fat: The "Good" Fat in Olive Oil
Olive oil, particularly extra virgin olive oil, is rich in unsaturated fats, often referred to as "good" or "healthy" fats. These fats are also found in avocados and nuts and are a cornerstone of the Mediterranean diet, known for its heart-health benefits.
Research suggests that unsaturated fats offer several heart benefits, including:
- Protection against inflammation
- Lowering LDL (bad) cholesterol levels
- Reducing blood pressure when replacing saturated fats
Unsaturated fats are further divided into monounsaturated and polyunsaturated fats. Olive oil primarily contains monounsaturated fat, providing about 10-11 grams per tablespoon, compared to coconut oil's 1 gram. Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are also beneficial for heart health and are found in fish, walnuts, and flaxseeds.
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Saturated Fat: The Predominant Fat in Coconut Oil
Coconut oil is high in saturated fat, with about 13 grams per tablespoon compared to olive oil's 1 gram. Saturated fat has been linked to an increase in LDL cholesterol, potentially raising the risk of heart disease. While some argue that saturated fat can also raise HDL (good) cholesterol, more research is needed.
Health experts recommend limiting saturated fat intake and replacing it with mono- or polyunsaturated fats whenever possible. The USDA recommends that saturated fat should account for no more than 10% of your daily calories, or 6% if you have high cholesterol.
Processing Matters: Refined vs. Unrefined Oils
The level of processing an oil undergoes affects its nutritional value and suitability for cooking.
Virgin and Extra Virgin Oils: Minimally Processed
Virgin oils, including extra virgin olive oil and virgin coconut oil, are unrefined oils extracted from fresh coconuts or olives. Extra virgin olive oil, considered the gold standard, is made by mechanical extraction (cold pressing) without using chemical solvents or high temperatures. This process preserves the flavor, aroma, and beneficial properties of the fruit. Extra virgin olive oil has more beneficial antioxidants than regular or light olive oil and is best used in dressings, dips, and marinades.
Refined Oils: Processed for Higher Heat Tolerance
Refined coconut oil is made from dried coconut (copra) through crushing and pressing, followed by purification using high temperatures and additives. Similarly, refined olive oil undergoes additional processing that reduces its natural flavors, aromas, and health-promoting compounds. Refined oils are more tolerant to high temperatures, making them suitable for deep-frying. Refined olive oil has a more neutral flavor and makes for a better all-purpose cooking oil, but it contains fewer antioxidants.
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Other Types
Pure or regular coconut and olive oils are blends of virgin and refined oils, offering some benefits of virgin oils with the temperature tolerance of refined oils. Pomace olive oil, extracted from the leftover pulp of the olive fruit, has the lowest concentration of organic compounds but is still being researched for potential health benefits.
Health Benefits: Olive Oil vs. Coconut Oil
Both olive oil and coconut oil offer potential health benefits, but they differ in their proven effects.
Olive Oil: A Cornerstone of the Mediterranean Diet
Olive oil is a primary component of the Mediterranean diet, which is associated with lower rates of heart disease, diabetes, depression, and some cancers. These benefits are largely attributed to its high content of monounsaturated fatty acids and compounds like vitamin E and polyphenols.
Polyphenols, found in olive oil, have antioxidant, anti-inflammatory, and lipid-lowering effects, potentially slowing the development of chronic diseases like heart disease. Oleic acid, the main monounsaturated fatty acid in olive oil, is believed to be responsible for many of its health benefits. Olive oil is effective at lowering levels of LDL (bad) cholesterol in your blood, a key risk factor for heart disease.
A recent study published in the Journal of the American College of Cardiology looked at adults in the United States and found that replacing margarine, butter, or mayonnaise with olive oil was associated with reduced cardiovascular disease (CVD) risk. After taking demographic and lifestyle factors into consideration, those consuming more than half a tablespoon per day had a reduced risk of developing CVD compared to those using olive oil infrequently (less than once per month). Consuming more olive oil was also associated with a decreased likelihood of dying from CVD. Olive oil was also correlated with a reduction in inflammatory compounds that may contribute to the progression of CVD.
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Coconut Oil: Emerging Benefits
Coconut oil is classified as a saturated fat, but research is beginning to redefine its role in the diet. Over half of its fatty acids are medium-chain triglycerides (MCTs), which are absorbed more efficiently and reduce the metabolic load on the liver compared to other fats.
Lauric acid, the main MCT in coconut oil, has antimicrobial and anti-inflammatory properties and may improve immune health and insulin resistance. Some research indicates that coconut oil may improve levels of HDL (good) cholesterol more effectively than olive oil and may also reduce LDL (bad) cholesterol.
However, it's important to note that research on coconut oil is not as extensive as that on olive oil, and more human studies are needed to confirm its long-term health benefits.
Potential Downsides: Considerations for Both Oils
While both oils offer benefits, there are potential downsides to consider.
Olive Oil: Not a Sole Solution
While the Mediterranean diet, rich in olive oil, is linked to numerous health benefits, experts caution against attributing health solely to one food or nutrient. A balanced dietary pattern with a variety of antioxidant-rich foods is crucial.
Coconut Oil: Mixed Effects on Cholesterol
Research on coconut oil's effects on cholesterol levels is mixed. While it may increase HDL (good) cholesterol, it can also increase LDL (bad) cholesterol in some cases. Coconut oil also contains long-chain saturated fats, which may contribute to increased LDL cholesterol. It’s important to adhere to the U.S. Department of Agriculture’s recommendation to limit saturated fat intake to less than 10% of your daily calories.
Smoke Point: Choosing the Right Oil for Cooking
Smoke point, the temperature at which an oil begins to break down and undergo chemical changes, is an important factor when selecting an oil for cooking.
Olive oil has a high smoke point of 410°F (210°C), making it suitable for high-heat cooking methods like frying and even deep-frying, as stated by the USDA. Coconut oil has a lower smoke point of 350°F (177°C), making it more appropriate for lower-heat cooking like sautéing and pan-frying.
Weight Loss: How Oils Fit Into Your Diet
Oils are essential for a weight loss diet, providing essential fats that support appetite control and nutrient absorption. However, it’s important to choose the right oil and control your intake of added fats. Aim to keep your fat intake between 25%-35% of your daily calories and prioritize healthy unsaturated fats.
- Extra-virgin olive oil: Ideal for salads, cooking vegetables, and marinades.
- Avocado oil: Suitable for high-heat cooking methods like frying and roasting.
- Flaxseed oil: Best as a finishing oil for salads, meats, grains, or cooked vegetables.
- Canola oil: A versatile, neutral-tasting option for all types of cooking.
- Coconut oil: Use occasionally in dishes where you enjoy the flavor, such as frying, sautéing, roasting, and baking.
- Sesame oil: A flavorful oil for Asian and Middle Eastern cuisines.
- Soybean oil: A versatile and affordable option for baking, roasting, sautéing, and grilling.