Fats and oils are an important part of a healthy diet. They add flavor and make your foods more satiating and satisfying overall. However, some fats are healthier than others, and understanding the impact of different types of fat on your health can help you choose the best oil for you. Coconut oil and olive oil constitute two interesting options to use in your kitchen.
Nutrition Facts
A tbsp. of olive oil provides 119 calories and 13.5 g of total fat, of which about 1.9 g are saturated, 9.9 g are monounsaturated and 1.4 g are polyunsaturated. The same amount of coconut oil contains 117 calories and 13.6 g of total fat, of which approximately 11.8 g are saturated, 0.8 g are monounsaturated and 0.2 g are polyunsaturated. The calorie and total fat content of both coconut and olive oil are similar, but the types of fat these oils contain differ greatly.
Type of Fat
Olive oil is rich in monounsaturated fat, while coconut oil is rich in saturated fat. Olive oil and monounsaturated fats are recognized as a heart-healthy option and constitute one of the main cornerstones of the Mediterranean diet. On the other hand, coconut oil is rich in saturated fats, which have been vilified for almost 50 years now. However, a meta-analysis looking at the data obtained from 21 studies and collected in 347,747 subjects over periods ranging between five and 23 years show that contrary to what was previously believed, there is no association between saturated fats and the risk of cardiovascular or coronary heart disease, as published in the January 2010 issue of the "American Journal of Clinical Nutrition."
Other Nutritional Properties
Olive oil is an excellent source of vitamin E and extra-virgin olive oil also provides health-protective polyphenols, a class of antioxidants that can reduce inflammation in your body. As for coconut oil, 65 percent of the saturated fats found in coconut oil are medium-chain triglycerides, or MCTs, and half of these MCTs are in the form of lauric acid, the same protective fatty acid found in high concentrations in human milk. According to Mary G. Enig, nutritionist and biochemist expert on fats and oils, saturated fats, and especially the saturated fats of coconut oil, are not harmful for your health and may actually provide health benefits, such as anti-inflammatory and antimicrobial properties.
Use
Because olive oil and coconut oil have different smoking points and different tastes, you can use both for different purposes. Olive oil has a relatively low smoking point of 280 degrees F, making it more suitable for cooking at low temperatures. Extra-virgin olive oil should not be heated, to avoid destroying the antioxidants it contains; it should rather be used to drizzle over your vegetables or pasta or to prepare a homemade vinaigrette.
The smoking point of coconut oil is slightly higher, at 350 degrees F, making it more suitable for everyday cooking, as long as you enjoy the taste of coconut. You can use coconut oil for cooking vegetables, eggs, chicken, fish, shrimp or meat. Coconut oil can also be used for baking by replacing butter, shortening, vegetable oil or margarine with equal quantities of coconut oil, although the taste of coconut oil may not appropriate for most baked goods recipes.
References
- American Heart Association: Monounsaturated Fats
- "American Journal of Clinical Nutrition"; Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease; Patty W Siri-Tarino, et al.; January 2010
- USDA National Nutrient Database: Nutrient Data Laboratory
- "Know Your Fats"; Mary G. Enig; 2000
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