Coconut oil or olive oil? Which one is healthier?

There is a wide range of cooking oil available in the market which can be overwhelming to choose from. Using the right type of oil decides how healthy our diet is. Coconut oil or olive oil, which is better, has been a topic for debate for so long.

Coconut oil and olive oil tops the chart of being the healthiest oil of all. But if you have to choose one out of the two, then what should be your pick?

Coconut oil

Nutrition count in 1 tbsp of coconut oil:

• Calories: 120
• Total Fat: 14 grams
• Saturated fatty acids: 13 grams
• Monounsaturated fatty acids: 1 gram
• Polyunsaturated fatty acids: 0 grams
• Cholesterol: 0

Benefits:

• Its smoking point is relatively higher as compared to olive oil. You can heat coconut oil up to 350 degrees Fahrenheit, which makes it a preferred choice for cooking at moderately high temperatures.
• It does contain some antioxidants, but it is not as effective as compared to the ones present in olive oil.
• Coconut oil mostly contains saturated fat in the form of molecules called medium-chain-triglycerides (MCTs). Saturated fat has gained a bad reputation and has been linked with heart disease. But studies suggest that the saturated fat in coconut oil actually helps to raise your good (HDL) cholesterol.

Olive oil

Nutrition count in 1 tbsp of virgin coconut oil:

• Calories: 120
• Total Fat: 14 grams
• Saturated fatty acids: 2 grams
• Monounsaturated fatty acids: 10 grams
• Polyunsaturated fatty acids: 1.5 grams
• Cholesterol: 0

Benefits:

• The smoking point of olive oil is 280 degrees Fahrenheit and it should not be heated to high temperatures which limit its cooking range.
• Olive oil is a rich source of antioxidants. It’ is packed with bioavailable phenolic compounds, which decreases oxidative damage to DNA, reduces high blood pressure and cholesterol.
• Olive oil contains monosaturated and polyunsaturated fat, which are recognized as heart-friendly fats. Monounsaturated fats present in olive oil can also help lower your LDL cholesterol levels.

Which one is healthier?

You must have already inferred which oil is healthier from the above details. Studies also suggest that olive oil is healthier as compared to coconut oil. There are numerous reasons for this.

• Olive oil a part of the Mediterranean diet, which is known as the healthiest diet across the globe. This diet is considered to reduce the risk of heart disease, types of cancers, diabetes, and even helps in weight loss.
• Olive oil has more good fat – monounsaturated and polyunsaturated fats, as compared to virgin coconut oil. Coconut oil contains saturated fat, which is termed as bad fat and is advised to be consumed in moderate amount.

However, you need not completely avoid using coconut oil. You can actually use both depending on the kind of food you are preparing. You can use olive oil for salad and seasoning your meals, while coconut oil can be used for cooking at high temperatures like deep frying. If you are looking for a healthier diet, it will be better to use oil in a limited portion, be it coconut or olive oil.