In two studies on the effects of coconut oil vs. vegetable oil, researchers observed that coconut oil increased the levels of LDL cholesterol in comparison with … Olive oil contains many interesting chemical compounds, but we’ll only highlight two for the purposes of us looking at the benefits of coconut oil vs olive oil. Saturated fat Is also much more stable under high temperatures making it perfect for cooking. and Both contain medium fatty acids or MCT’s. What Are The Dangers of Heating Cooking Oil? Thick and curly hair gets benefits from olive oil than coconut oil when it comes to moisturizing. Can taking antioxidants protect you against cancer? Here are the facts on which is healthier: olive oil or coconut oil. Generally, when looking at fats and diet, you want to eat more unsaturated fats and fewer saturated fats. what are proper amounts?" advertisements are served by third party advertising companies. Copyright © First of all, to some extent oil is oil. United States Department of Agriculture: Food Composition Databases, American Journal of Clinical Nutrition: Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease, Journal of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults, American Heart Association: Monounsaturated Fats, Harvard Health Publishing: Ask the Doctor: Coconut Oil and Health, Plant Foods for Human Nutrition: In Silico and Wet Lab Studies Reveal the Cholesterol Lowering Efficacy of Lauric Acid, a Medium Chain Fat of Coconut Oil, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Coconut oil is really good for the immune system and it has lauric acid which is antimicrobial. Cooking With Oil. Does the amount of Vitamin D you have affect your odds of getting multiple sclerosis? The material appearing on LIVESTRONG.COM is for educational use only. any of the products or services that are advertised on the web site. [ Read: Benefits Of Coconut For Hair] Olive Oil Benefits: Let’s now read on to know the benefits of olive oil: Olive oil, on the other hand, is more moisturizing than coconut oil. When it comes to a healthier choice, olive oil is still the winner. Can low vitamin D increase risk of cancer? One tablespoon has around 14 grams. Read more: Is Coconut Oil the Miracle Food It's Cracked Up to Be? They are good for you in moderation, as shown in this study. As consumers respond to the growing array of oil options, promotion of potential health benefits of different oils has increased. Aglaee Jacob is a registered dietitian. 4. 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 for TC/HDL-C and non-HDL-C. Although the taste of olive oil doesn't work well with baked goods, coconut oil does impart a good flavor. The smoking point of olive oil corresponds to 280 degrees Fahrenheit, which is relatively low and indicates that olive oil shouldn't be heated to high temperatures. Coconut vs. Olive Oil: Types of Fat. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. Butter has 717 calories per 100g and coconut oil has 862 calories per 100g. Nutritionally, olive oil is much better than coconut oil. You can use both olive oil and coconut oil for cooking vegetables or meats at low temperatures. Although olive oil contains almost the same amount of calories and exactly the same amount of total fat as coconut oil, its fatty acids profile is drastically different. On the flip side, olive oil is made up of only 15%. Coconut oil, olive oil, and butter are far from your only options when it comes to making edibles. In order to best weigh up the olive oil vs coconut oil debate you first need to know what each oil has to offer. Your lifestyle determines much of your heart disease risk. Olive oil and butter both increase your HDL cholesterol as well, but not to the same level. The saturated fat found in coconut oil increases levels of LDL cholesterol. As expected, patients assigned to eat butter had a higher (worse) Cholesterol to HDL Ratio, indicating that they had more bad cholesterol in their bloodstream relative to total cholesterols. 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. Top answers from doctors based on your search: Disclaimer. This design allows researchers to have a better idea on causation. Terms of Use Coconut oil has 13.5g total fat, whereas butter has 11.4g of the same. 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). Drinking caffeine during pregnancy is associated with an increased risk of pregn... Filtered coffee is generally healthier than unfiltered coffee. Unsaturated fats, including olive oil, are generally liquid at room temperature. Monounsaturated fats can help lower your LDL cholesterol levels. In terms of health impacts, it is better to cook with olive oil. (Reminder: We’re talking about olive oil vs. coconut oil, not people.) Butter I do not count calories, or carbs, or fats. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada. lower your levels of systemic inflammation. In this study, researchers found that all three fats increased your overall cholesterol. The below chart features the nutritional information for a single tablespoon serving of each. To a vast majority of people olive oil is something that belongs in the kitchen. We've listed some differences between the two types below: Saturated fats, including Butter and Lard, are generally solid at room temperature. While coconut oil is touted as a health food, the studies are limited. Coconut oil generally raised total and LDL cholesterol to a greater extent than plant oils high in unsaturated fats. Moreover, extra virgin olive oil is a good source of vitamin E and polyphenolyic compounds — antioxidants that can lower your levels of systemic inflammation. Nutrient Density of Olive Oil vs. One of the most important indicators of heart health is your cholesterol level, particularly your LDL Cholesterol, otherwise known as bad cholesterol. Coconut oil Research? Source: Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. AVOCADO OIL • Almost 70% of avocado oil consists of oleic acid, a super healthy omega-9 fatty acid. Because of this, eating a tablespoon of coconut oil and a tablespoon of olive oil will fill you up in the EXACT same way - if you’re into eating oil off a spoon. is monounsaturated fat, most of it in the form of oleic acid. And we begin our comparison with an oil that will be familiar to most if not all of us; olive oil. Approximately a quarter of the fat in olive oil is monounsaturated fats, which are recognized by the American Heart Association as being heart-friendly fats. Coconut oil, corn oil, sesame seed oil, olive oil, sunflower oil… are all just some of the products available on the market. Also, oils can be dry-pressed (a healthier option) or … I strive to make sure that I’m eating the most nutrient-dense foods available. Just fat. Heating extra virgin olive oil will result in the destruction of its precious vitamin E and polyphenolic compounds. Privacy Policy HDL cholesterol is considered a "good cholesterol." I was skeptical at first about the whole MCT craze, but I really feel an energy boost that lasts for a couple of hours. One of the benefits of cooking with coconut oil is that its smoking point is 350 degrees Fahrenheit, making it more appropriate for cooking at moderately high temperatures. Patients assigned to eat coconut oil had the largest drop in their cholesterol to HDL ratio, which was somewhat surprising given the fact that coconut oil is a saturated fat similar to butter. Still, coconut oil is being touted as healthy! Jill Corleone is a registered dietitian with more than 20 years of experience. For undisputed health-boosting benefits, make extra virgin olive oil … A recent scientific review found that while coconut oil may not be as bad as butter, it’s not as good as plant oils. I simply eat whole foods, when I want and how much I want. whereas unsaturated fats are liquid at room temperature (olive oil, vegetable oil, peanut oil, avocado oil, etc.). At the end of the four weeks, they were examined to see how these oils affected their health. Thankfully, butter is one of these foods. Compared to butter, coconut oil significantly reduced LDL-C and increased HDL-C. To conclude, the researchers calculated “that an increase in LDL-C of 10.47 mg / dL of coconut oil can translate into a 6% increase in the risk of major vascular events and a 5.4% increase in risk coronary heart disease mortality ". (Butter's main fatty acid, in fact, is palmitic.) All oils are almost entirely comprised of fat (a combination of saturated, mono and polyunsaturated fats) and contain about the same number of calories. Thus, doctors suggest limiting your use of coconut oil until scientists collect more data. From the above, one can easily conclude that Shea butter is a better oil for the skin than coconut oil, after all, it contains more important nutrients for the skin. And while olive oil is a great option for oven-cooking, salad dressings, light sauteing, and drizzling, coconut oil’s taste and texture make it a good fit for dessert recipes. 2021 Long-term use of coconut oil actually increases good (HDL) cholesterol. You can simply replace the fats in your usual recipes, whether margarine, shortening or vegetable oil, with the same amount of coconut oil, and you'll get similar results. Both olive oil and coconut oil are good oils for your kitchen, depending on what you're cooking and what health benefit you're looking for. Most of the oils in the supermarket are derived from some kind of seeds. Unlike animal fats, these fats don't supply cholesterol. 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