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Olive Oil vs Vegetable Oil: Which Is A Healthier Option?
There are many varieties of plant-based oils available today such as olive oil, soybean oil, corn oil, vegetable oil, avocado oil, coconut oil, and so on. These plant oils are the base for many cooking recipes. It plays a major part in the preparation of food by enhancing the flavour and adding texture to food.
Olive oil and vegetable oil are some of the most common plant oils found in the kitchen pantry, often used in a variety of dishes around the world.
In this article, we will talk about the differences and similarities of olive oil and vegetable oil.
What Is Olive Oil?
Olive oil is the natural oil extracted from olives, the fruit of the olive tree. Olive oil is a primary ingredient in the Mediterranean diet. It is the main source of fat used in a variety of Mediterranean dishes such as stews, soups, fried food, salads and even desserts [1].
Apart from cooking, olive oil is used in soaps, medicines and cosmetics.
10 Surprising Health Benefits Of Extra Virgin Olive Oil
What Is Vegetable Oil?
Vegetable oil is extracted from the seeds of sunflower, soybean, rapeseed, etc. It is often a blend of different types of oils. Vegetable oil is a general and most commonly used oil that many people use in their everyday cooking [2].
Now, let's take a closer look at the differences and similarities of olive oil and vegetable oil.
Differences Between Olive Oil And Vegetable Oil
· Fatty Acids
When
the
oil
undergoes
processing,
the
nutritional
composition
of
the
oil
is
reduced.
Olive
oil
requires
minimal
refining
and
some
of
the
micronutrients
like
vitamin
E
and
K
are
preserved
[3]
[4].
And
when
vegetable
oil
is
refined
most
of
the
micronutrients,
antioxidants
and
beneficial
plant
compounds
are
destroyed
[5]
[6].
Extra
virgin
olive
oil
is
the
least
processed
type
of
olive
oil
which
retains
most
of
the
antioxidants
and
nutrients[7].
Olive oil is rich in healthy monounsaturated fats called oleic acid and contains small amounts of linoleic acid, palmitic acid, palmitoleic acid and stearic acid. Monounsaturated fatty acid such as oleic acid contributes to many of the health benefits of olive oil [8] [9].
On
the
other
hand,
omega
6
polyunsaturated
fatty
acids
are
predominantly
found
in
vegetable
oils
[10].
Studies
have
shown
that
having
excess
amounts
of
omega
6
polyunsaturated
fats
can
lead
to
an
increased
risk
of
chronic
inflammatory
diseases
[11].
· Flavour
When the oil is extracted, it is cleaned and heated to eliminate impurities to extend its shelf life. As the oil undergoes more processing, the amount of nutrients and flavour decrease.
The
minimal
processing
of
olive
oil
helps
retain
the
flavour
of
the
oil
and
gives
it
a
distinct
olive
taste,
whereas
vegetable
oil
is
a
blend
of
oils
like
sunflower,
soybean,
safflower
etc.
which
requires
more
processing
to
remove
the
impurities.
This
gives
a
neutral
flavour
to
vegetable
oil.
Which Cooking Oils Are Good For Your Health
Similarities Between Olive Oil And Vegetable Oil
Every oil has a smoke point, the temperature at which the oil burns and smokes. The smoke point of refined olive oil is 390°F (200°C) and vegetable oil is 400°F (205°C). As extra virgin olive oil is least processed it has a smoke point of 191°C [12].
Both
these
oils
can
be
used
for
cooking.
However,
when
olive
oil
is
overheated,
it
can
lead
to
a
decrease
in
antioxidants
and
can
lose
some
of
its
flavour
[13].
And
when
vegetable
oil
is
overheated
it
can
release
some
harmful
compounds
which
can
be
detrimental
to
your
health
[14].
So, Which Oil Is Healthier?
Olive oil, especially extra virgin olive oil, is least processed, which means extra virgin olive oil is extracted by manually crushing and processing olives, thus retaining most of the nutrients compared to refined olive oil that undergoes minimal processing [15]. On the other hand, vegetable oil undergoes more processing, which leads to loss of beneficial nutrients.
A study showed that replacing vegetable oil with extra virgin olive oil can improve cognitive function among the elderly people [16].
So, this brings to a conclusion that olive oil, especially extra virgin olive oil, is a much healthier choice for cooking than vegetable oil as it contains the most beneficial plant compounds.
Common FAQs
Q. Is olive oil healthier than vegetable oil?
A. Yes, olive oil, especially extra virgin olive oil, is healthier than vegetable oil.
Q. Is olive oil same as vegetable oil?
A. No, both come from different sources. Olive oil is obtained from olives, the fruit of the olive tree, whereas vegetable oil is extracted from the seeds of sunflower, soybean, rapeseed, etc.
Q. Can you use olive oil in place of vegetable oil?
A.
Yes,
you
can
use
olive
oil
as
a
substitute
for
vegetable
oil;
however,
you
shouldn't
use
it
for
cooking
foods
that
require
high
heat.
Use
olive
oil
in
foods
that
require
low
to
medium
heat
to
cook.
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