The debate surrounding coconut oil and olive oil has long sparked interest, particularly among those striving to make healthier dietary choices.
Both are among the most popular cooking oils, and each of them boasts a rich history—coconut oil is a staple in tropical regions, while olive oil is deeply rooted in the Mediterranean diet.
Both plant-based oils are produced in Africa, with coconut oil found along the continent’s coastlines and olive oil prevalent in North Africa.
But which one offers more health benefits, and how should you use them in your cooking?
An Overview of Coconut Oil
Virgin coconut oil has long been a dietary staple in tropical countries such as Ghana, Kenya, and Tanzania, prized for both its culinary uses and its role in skincare routines.
Extracted from mature coconut meat, this oil is versatile and often praised for its flavor and potential health benefits. One of the most notable features of coconut oil is its medium-chain triglycerides (MCTs).
MCTs are metabolized faster than other types of fat, providing a quick source of energy rather than being stored in the body. I find this incredibly beneficial, especially for those who aim to boost metabolism or increase energy levels.
However, coconut oil is not without its concerns. It contains a significant amount of saturated fat, about 90%, which can raise levels of LDL cholesterol (the "bad" cholesterol) and potentially increase the risk of heart disease.
That said, the MCTs found in coconut oil may also raise HDL cholesterol (the "good" kind), making it a somewhat complex choice when it comes to heart health.
Coconut Oil Nutritional Profile (per tablespoon):
- Calories: 120
- Saturated Fat: 12 grams
- Monounsaturated Fat: 1 gram
- Polyunsaturated Fat: 0 grams
- Vitamin E: 0.03 mg
In West African cuisine, coconut oil is often used for frying and baking. The oil’s smoke point allows it to withstand the heat required for sautéing and roasting, and I enjoy how its rich flavor can elevate many dishes—though it can be overpowering if you use it too liberally.
Related: 5 Incredible Health Benefits Of Coconut Flour: What You Need To Know
An Overview of Olive Oil
Olive oil is a staple of the Mediterranean diet, cherished in countries like Tunisia and Morocco, where olive cultivation thrives. This oil is pressed from olives and is known for its unique qualities and health benefits, particularly for heart health, thanks to its high levels of monounsaturated fats.
Monounsaturated fats help lower LDL cholesterol while boosting HDL cholesterol, making olive oil one of the healthiest fats you can use. Numerous studies have shown that diets rich in olive oil are linked to lower rates of heart disease, which makes it an excellent choice for cardiovascular health.
I personally enjoy olive oil's versatility—it’s perfect for salad dressings, roasting vegetables, and even baking. Unlike coconut oil, olive oil has a milder flavor that enhances rather than dominates a dish, and it’s better than vegetable oil for weight loss.
Olive Oil Nutritional Profile (per tablespoon):
- Calories: 119
- Saturated Fat: 2 grams
- Monounsaturated Fat: 10 grams
- Polyunsaturated Fat: 1.5 grams
- Vitamin E: 1.9 mg
Extra virgin olive oil is the least processed form and contains antioxidants like vitamin E and polyphenols, which contribute to its anti-inflammatory properties, making it the healthier option.
In North Africa, olive oil is not only used in cooking but also in traditional remedies and skincare routines. I personally find it to be a fantastic natural moisturizer!
Which Oil Is Better for Cooking?
When cooking, both oils have unique strengths. Coconut oil’s higher smoke point makes it a go-to for frying and roasting at higher temperatures. Olive oil, particularly extra virgin, is better suited for low to medium-heat cooking or as a finishing touch for dishes because of its low smoke point.
Coconut oil’s bold, sweet flavor can enhance specific dishes like curries or roasted vegetables, though it might not complement every meal. On the other hand, olive oil’s subtle, sometimes peppery taste makes it a more versatile ingredient that works well across a variety of recipes.
Which Is Healthier: Coconut Oil or Olive Oil?
Both oils offer benefits, but the choice depends largely on your health goals. For heart health, extra virgin olive oil comes out on top. Its monounsaturated fats and antioxidants have been extensively studied and linked to lower risks of cardiovascular disease.
For those looking to improve heart health or simply enjoy a healthier fat source, olive oil is the best option.
Coconut oil, while beneficial for its MCTs, should be used in moderation due to its high saturated fat content, which may increase LDL cholesterol levels (low-density lipoprotein), but it may be the better option for some recipes.
It may be ideal for those following a ketogenic or paleo diet, where quick energy from fat is desirable, but its potential impact on cholesterol levels means it shouldn’t be overused.
Conclusion: Olive Oil vs Coconut Oil
Ultimately, both coconut oil and olive oil deserve a place in the kitchen, though they shine in different ways. If heart health is your primary concern, olive oil should be your go-to, as it offers clear cardiovascular benefits and can be used in a wide array of dishes.
Coconut oil is a great option for high-heat cooking or when you’re looking for a burst of tropical flavor, but be mindful of how much you use, especially if you’re monitoring cholesterol levels.
For me, keeping both oils on hand allows for flexibility in the kitchen—olive oil’s health benefits are undeniable. Whether it’s the heart-friendly properties of olive oil or the energy-boosting effects of coconut oil, each has its own unique role in creating healthy, flavorful meals. Moderation is key, and incorporating both oils into a balanced diet can support overall well-being.
References
https://pubmed.ncbi.nlm.nih.gov/30395784/
https://pubmed.ncbi.nlm.nih.gov/33022082/
https://pubmed.ncbi.nlm.nih.gov/30583613/
https://draxe.com/nutrition/coconut-oil-benefits/
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil
https://pubmed.ncbi.nlm.nih.gov/31480794/
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil
https://www.delish.com/cooking/a43042523/types-of-cooking-oil/
https://www.webmd.com/vitamins/ai/ingredientmono-1689/olive-oil