Fat is an essential macronutrient that helps you absorb vitamins, keeps you fuller for longer, and protects your heart and brain health. Olive oil and coconut oil, are excellent examples of healthy fats and have very high nutritional value. Also, they have been characterized by many as superfoods.
But which of the two oils is the best?
Let’s analyze it in 3 main areas: Nutrition, Health, and Taste.
According to the USDA one tablespoon contains:
|Olive Oil||Coconut Oil|
|Total Fat:||13.5 g||14 g|
|Saturated Fat:||1.9 g||12 g|
|Polyunsaturated Fat:||1.4 g||0.25 g|
|Monounsaturated Fat:||10 g||1 g|
|Cholesterol:||0 mg||0 mg|
|Protein:||0 mg||0 mg|
Heart: Studies have shown that heart disease is less common in people who follow a Mediterranean diet. As we know, olive oil is one of the key ingredients in this diet, lowering inflammation and blood pressure.
Cancer: Many bioactive compounds in olive oil have demonstrated anti-cancer effects. A research review found that women with the highest levels of olive oil in their diet had a lower risk of developing breast cancer and cancers of the digestive system.
Inflammation: Olive oil is rich in monounsaturated fats, which have been shown to exhibit many anti-inflammatory benefits.
Depression Reduction: As part of a healthy diet, that includes a high intake of fruit and vegetables, olive oil has been found to play an important role in decreasing the risk of depression.
Skin: Coconut oil can be used as a moisturizer for your skin! The application of coconut oil has beneficial anti-inflammatory, antioxidant, anti-aging, and antibacterial effects.
Weight loss: Many researchers suggest that when coconut oil is part of an overall healthy diet, it can help you with weight loss. One particular study found that women who consumed coconut oil rather than soybean oil for 3 months lost more weight around their waist.
Cholesterol Reduction: Coconut oil contains natural saturated fats, which increase the “good” HDL cholesterol and at the same time help you convert bad LDL cholesterol into a less harmful form.
Immune System: Coconut oil contains lauric acid, a substance that is converted to monolaurin in the body. It has strong antiviral and antifungal action, which improves the immune system.
Olive oils made with green, unripe olives often have more vibrant flavors. On the contrary, ripe olives produce a smoother, more buttery olive oil. Regular or light olive oils have a neutral flavor.
Unrefined coconut oil has a moderate coconut flavor, while refined coconut oil has almost a completely neutral flavor and is even more mellow than regular olive oil.
Finally, WHO IS THE WINNER?
But of course OLIVE OIL!
Olive oil is superior to coconut oil in many areas, which is why it is considered to be the healthiest oil. More specifically, olive oil has increased levels of monounsaturated and polyunsaturated fats, which are often referred to as “good” fats. Also, coconut oil contains more saturated fats compared to olive oil, which are unhealthy and should be avoided. However, coconut oil is better for cooking at high temperatures, such as frying.