Fats are a macronutrient that has gotten different reactions from the media throughout the years. In the 1990s, the trend was low-fat everything, as research established a link between dietary fat reduction and weight loss and health advantages.
In a complete 180-degree turn, science has lately demonstrated that adding fat to our diet has numerous benefits, including increased satiety, anti-inflammatory characteristics, nutrient absorption, and the formation of healthy cells. Carbohydrates, protein, vitamins, and minerals are all important for human health, but so is fat.
Now that we've established the need for a well-balanced diet that includes appropriate fat, the discussion has shifted to which oil is the finest to use in the kitchen.
Olive oil is well-known as a healthy fat, but how does it compare to coconut oil, which has recently gained popularity?
What to consider when determining how healthy an oil is:
When comparing oils, it's important to consider the following factors:
1. How are unsaturated fats and saturated fats divided?
We're searching for a higher amount of unsaturated fat in the oil, which can help lower blood cholesterol, improve cardiovascular health, and provide anti-cancer benefits.
2. Will this oil be used for high-heat cooking or for cooking at a lower temperature?
Each oil has a particular maximum temperature to be heated before losing flavor, nutrients and generating damaging free radicals.
3. What further health benefits might there be?
How healthy is olive oil?
Olive oil contains around 86% unsaturated fats and 14% saturated fats. Saturated fat is the type of fat that has long been regarded to be harmful to our health. Olive oil is a good fat choice since it has a high level of unsaturated fat, which means it has more health advantages.
Unsaturated fats, such as those found in olive oil, are beneficial to human health. According to a study published in Current Pharmaceutical Biotechnology, one of those unsaturated fats, monounsaturated fat called oleic acid, may have anti-cancer effects.
Another type of unsaturated fat found in olive oil is polyunsaturated fat, which contains the important fatty acids Omega-3 and Omega-6. These fats are referred to as "essential." After all, we must obtain them from our diet because our bodies cannot produce them on their own. Omega-3 fats have been shown to reduce the risk of heart disease and are essential for brain and nervous system development. Olive oil contains 1% Omega-3 fats and 9% Omega-6 fats.
All oils, including olive and coconut oil, are high in calories, with each tablespoon containing roughly 120 calories. Although fats are known to be more satisfying than carbs, liquid fat sources will not be as filling as solid fat sources, such as whole olives.
How to use olive oil in your diet:
Olive oil is excellent as a dip, a salad dressing fat, and sautéing food over low to medium heat; however, it is not suitable for high-temperature cooking or frying.
How healthy is coconut oil?
Coconut oil contains a nutritional profile that is quite different from olive oil. Indeed, saturated fat contributes to 92 percent of its fat content. Many years of research have shown that saturated fats harm our cardiovascular health; however, current studies have found the opposite. New research suggests that saturated fat may not be as harmful to our health as previously thought.
Antimicrobial substances found in coconut linked to this saturated fat help protect against bacteria and viruses.
Although coconut oil does not offer as many health benefits as polyunsaturated fat-rich olive oil, it has antibacterial properties. There is evidence that it may help you burn more calories.
How to use coconut oil in your diet:
Coconut oil is preferable for high-heat cooking over olive oil due to its higher smoke point. Coconut oil is not good for cold or room temperature dishes like dressings or marinades since it freezes at room temperature due to its high saturated fat content.
Which is healthier: coconut oil or olive oil?
Coconut and olive oils are both nutritious and have few drawbacks. Regardless of the type of oil you use most frequently, it is important to consume adequate fat concerning other nutrients.
The takeaway? Eat a variety of fats in moderation.
According to the 2015–2020 Dietary Guidelines for Americans, we should take no more than 10% of our calories from saturated fat and no more than 35% of our calories from total fat.
Using a range of products that provide health advantages in moderation and frequently is a good way to approach nutrition and make food work for you.