Olive Oil vs. Coconut Oil: Which is Healthier?
There are two main kinds of coconut oil: refined and unrefined. Refined oils are possess no coconut flavor or aroma. They are produced from dried copra, not fresh coconuts, and the oil typically undergoes various levels of processing, including being deodorized and bleached.
When it comes to your health, olive oil and coconut oil are like two of your closest friends.
Olive oil is the friend you’ve known since grade school who’s completely dependable and always supports you. Coconut oil is the new friend you made as an adult who’s always up on the latest trend and exposes you to all kinds of things you didn’t have access to before.
You need both of them, right? But what if your schedule’s gotten really busy and you’ve only got time for one?
Translation: When you reach for a bottle at Trader Joe’s, which should you carry home if your grocery tote is too full for both? (Reminder: We’re talking about olive oil vs. coconut oil, not people.)
Here are the facts on which is healthier: olive oil or coconut oil.
Olive oil vs. Coconut Oil: Fats
Olive oil contains some saturated fat as well as minimal omega-3s and omega-6s, but the star of its fatty acid profile (what a title!) is monounsaturated fat, most of it in the form of oleic acid. Monounsaturated fats are linked to decreased risk of high blood pressure and a decrease in LDL (AKA bad) cholesterol, both of which are associated with heart disease.
In fact, research shows olive oil benefits heart health in multiple ways and the evidence that it reduces heart disease and stroke risk is pretty robust.
Coconut oil, on the other hand, is made up primarily of saturated fat in the form of molecules called medium-chain-triglycerides (MCTs). Saturated fat used to be demonized for raising heart disease risk but recent research has changed that thinking, and the saturated fat in coconut oil has actually been found to raise your good (HDL) cholesterol and lower triglycerides (fats in your blood that raise heart disease risk).
MCTs are also quickly metabolized and turned into energy, which means less stored fat—and some research suggests that means coconut oil may be superior for weight loss.
Some preliminary evidence even suggests coconut oil’s fat profile may also help prevent or treat Alzheimer’s disease (because of the way MCTs are broken down into molecules the brain can use as fuel), but the research is far from conclusive.
Olive Oil vs. Coconut Oil: Antioxidants
Olive oil has a reputation for being rich in antioxidants for a reason. It’s filled with bioavailable phenolic compounds that have been found to have multiple, varied positive health effects like decreasing oxidative damage to DNA and lowering inflammatory markers.
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Coconut oil has been linked to some antioxidant activity, but not to the extent of olive. It does, however, contain some anti-bacterial compounds that play a role in preventing acne, boosting immune function and fighting infection.
Olive Oil Vs. Coconut Oil: Quality
Finally, a science break (sort of)! There are a few factors that don’t necessarily have to do with straight-up nutrition facts that are worth considering.
First, it may seem like olive oil is significantly cheaper than coconut, tempting you to opt for olive. That is sometimes true, but fraud is also rampant in the olive oil industry. So, if an imported bottle of EVOO is crazy cheap, that’s probably because it’s watered down with fake, or heavily processed, oils. Opt for extra-virgin, cold-pressed olive and virgin, cold-pressed coconut—and do some homework first on brands you can trust.
You may have also heard that because olive oil has a lower smoke point, you shouldn’t use it for cooking at higher heats because it will break down and become carcinogenic. Most research actually shows olive oil is very resistant to oxidation even at high heats (likely due to those incredible antioxidants!). Coconut oil does have a higher smoke point if you want to err on the side of caution and primarily use olive oil for cold foods and coconut for hot.
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The Bottom Line
When it comes to research-backed health benefits, high-quality extra-virgin olive oil wins. Especially when you consider it’s a cornerstone of the Mediterranean Diet, which has been studied at length and is linked to reduced risk of heart disease, some cancers, diabetes, and more.
But coconut oil is amazing for your health, too. It has multiple benefits—for your heart, weight, and more—they’re just not as well-studied yet. It also wins when it comes to versatility. (You can use it outside the kitchen for dental health, to take off makeup and moisturize, and so much more.)
At the end of the day, it’s nice to have one option for when you want savory, Mediterranean flavor and another when you’re craving tropical and sweet. Just look for extra-virgin and cold-pressed varieties from trusted brands, and stock your pantry with both options.
UNDERSTANDING COCONUT OIL
Whether it’s for body care or cooking, coconut oil has a purpose throughout the household. While the benefits are plentiful, so is the confusion behind different types, labels, and brand packaging. Here’s a breakdown of the most common questions to make decoding coconut oils a whole lot easier.
REFINED VS. UNREFINED
There are two main kinds of coconut oil: refined and unrefined. Refined oils are possess no coconut flavor or aroma. They are produced from dried copra, not fresh coconuts, and the oil typically undergoes various levels of processing, including being deodorized and bleached. Unrefined coconut oil is normally considered virgin and it possesses a light coconut taste and aroma, that will vary from brand to brand. This mostly depends on the freshness of the coconut used and type of processing it was subjected to.
VIRGIN VS. EXTRA VIRGIN
An unrefined coconut oil is typically labeled “virgin” or “extra-virgin”. However, in the USA, there is no legal definition or standard for the term, “extra virgin” as it applies to coconut oil. Therefore, there is not any consistent difference between virgin and extra-virgin coconut oils across all brands. Each brand tends to have their own definition of these labels but in general both virgin and extra-virgin coconut oils are made from the first pressing of fresh, raw coconut without the addition of any chemicals. The term virgin has come to mean that the oil is generally unprocessed. For example, virgin coconut oil usually has not been bleached, deodorized, or refined. Virgin oil is typically made from fresh coconuts, but processing techniques will still vary in determining the product’s quality. Virgin oil usually has a coconut scent flavor and heats up to 350° F.
WHOLE KERNEL VS. WHITE KERNEL
Whole kernel oil, which is made from the coconut kernel with the inside skin left on, is more nutritious and has a slightly nuttier flavor, whereas white kernel oil is made from coconuts whose brown inner skins have been removed and has a milder, more delicate aroma. Both oils have the same culinary and body care uses. Whole kernel is marginally more nutritious and has a slightly nuttier flavor. They’re both unrefined so they have the same smoke point.
METHODS OF EXTRACTION
CENTRIFUGE VS. COLD- PRESSED VS. EXPELLER-PRESSED
The nature of all oils is such that it involves processing; oils are not whole, and do not naturally exist by themselves in nature. Coconut oil is most commonly processed using expeller-pressed or cold-pressed methods. Expeller-pressed is a mechanical process that extracts oil from seeds and nuts, at high pressure and heat, and is usually used for refined oils. Cold-pressed coconut oils are pressed in a heat-controlled environment to keep temperatures below 49ºC or 120ºF degrees. Cold pressing does not designate what type of pressing machine is used. However, oil that has been cold pressed should not have been exposed to high heat before or after pressing.
Centrifuged coconut oil is generally one of the purest and most expensive oils. During the centrifuge process, coconuts are shelled, crushed and ground into a slurry. First, the milk is extracted from the meat; then the remaining coconut is placed in a high speed centrifuge that rapidly spins the contents. Through this spinning process, the oil is separated from the meat. Centrifuge coconut oil retains a strong coconut taste and smell and requires no further refining.
RAW
Expeller-pressed and Cold-pressed don’t necessarily mean “raw.” Raw generally means that a food is not processed. People seek raw food because less processing means higher the nutrient content. As you can see above to obtain coconut oil it must be extracted in some way. Therefore the term raw is loosely thrown around by brands but it most often indicates the oil has never been heated to a temperature higher than 96 degrees Fahrenheit. Temperatures above this point are known to destroy natural enzymes.
SMOKE POINT
Unrefined coconut oil smokes in the range of 350° F. A more refined coconut oil would have a higher smoke point (just above 400° F)
STORING COCONUT OIL
It is recommenced to store coconut oil at 76° F to keep it at a solid. If your house is on the warmer side your jar of coconut oil could melt to a liquid, but this is nothing to fear. The quality of coconut oil does not change as it phases between liquid and solids and back again.
WHICH TYPE OF COCONUT OIL SHOULD YOU CHOOSE?
To pick a high quality product, focus on coconut oil that is virgin, organic, and processed in the least invasive way. Focus also on reputable companies who provide fair trade products and accurate, detailed information about their coconut oil.