Who is healthier: coconut oil or olive oil?
Coconut oil has increased in popularity over the years, but how is this saturated fat oil with a healthy grease oil darling olive oil?
Fat are a macronutrient that has received conflicting media coverage over the years. In the 90s, the trend was low in bold, as research at the time is linked to the reduction of fats in our weight in weight of weight loss and health benefits.
However, in aComplete 180, science has recently shown us that there are many advantages to include fat in our diet, includingGrowing satiety, providinganti-inflammatory Properties, facilitate the absorption of nutrients and create healthy cells. Fat is also essential for our health as carbohydrates, proteins, vitamins and minerals.
Now that we have established the importance of a balanced diet that includes sufficient amounts of fat, the conversation turned to which oil is the best so that we can cook.
Olive oil has been well established as a good fat for us, but how is it hiding againstcoconut oil With its recent increase in popularity?
What to consider when determining the health of an oil:
When comparing oils, it is important to take into account several factors:
- What is the distribution of unsaturated fats from saturated? Ideally, we are looking for a higher percentage of fat in oil come from unsaturated sources that canLower blood cholesterol, improve cardiovascular health and provide anti-cancer benefits.
- Will this oil be used in hot cooking or more moderate temperate food preparations? All oils have different temperatures to which they can be heated before reaching their smoke point and their flavor is altered, nutrients are lost andHarmful free radicals are produced.
- What additional health properties can be present?
What is the health of olive oil?
Olive oil is about 86% unsaturated fats and saturated greases of 14%. Saturated grease is fat that has traditionally been considered negative for our health. The more the amount of unsaturated fat in a food, the more health benefits will probably have health benefits, make olive oil a healthy fat choice.
Olive oil is largely made up of a combination of unsaturated fats - these greases known for providing an advantage to our health. One of these types of unsaturated grease, a monounsaturated grease called oleic acid, can have anticancer effects, according to aCurrent pharmaceutical biotechnology to study.
Polyunsaturated grease, another sources of unsaturated grease in olive oil, consists of essential fatsOmega 3 and omega-6. These greases are called "essential" because we are required to bring them from our regime as our body can not return them alone. Omega-3 fats areCardiac disease protection and are very important forBrain health and nervous system development. Among the greases found in olive oil, about 1% comes from omega-3 and 9% are omega-6.
RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.
All oils, including olive oil and coconut, are dense in calories, on average on120 calories by tablespoon. Although fats are known to be more satisfied than carbohydrates, liquid grease sources will not be fulfilled as their solid counterparts, such as whole olives.
How to use olive oil in your diet:
Olive oil works wonderfully as a dip, such as a grease in a salad vinaigrette and can be used to blow up the low to medium heat; However, it is not ideal for cooking or frying at higher temperatures.
What is the health of coconut oil?
Coconut oil has a very different nutrient profile than olive oil. In fact, 92% of its fat comes from saturated sources. Many years of research have taught us that these saturated greases are more likely to have a negative impact on our cardiovascular health; However,recent studiesdo not find this same result. Instead, new research shows that saturated fat may not be so bad for us that we previously thought.
In fact, the compounds of coconut associated with this saturated grease are known to be antimicrobial and canProtect against bacteria and pathogens.
Although coconut oil can not share many other advantages of olive oil rich in polyunsaturated fat, it hasadvantages of his own like an antimicrobial, and there are even evidence to support it maybeIncrease calorie burns.
How to use coconut oil in your diet:
Coconut oil is better used in high heat baking because it has a higher smoke point than olive oil. Because it is solid at room temperature due to its high saturated fat content, coconut oil is not an ideal ingredient in cold or ambient temperature recipes, such as vinaigrette or marinades.
Coconut oil against olive oil: which is healthier?
Coconut and olive oils provide nutritional advantages with little disadvantages. Regardless of the type of oil you use most often, it is important to make sure that you consume a total amount of fat in equilibrium with other nutrients.
Take away? Eat a variety of fats with moderation.
The 2015-2020 Dietary Directives for Americans I recommend not to consume more than 10% of our total calories of saturated fat and that our total fat consumption should not compensate for more than 35% of our total calorie.
Practice moderation and frequently use a variety of ingredients that provide health benefits is an ideal way to approach nutrition and doing food work for you.
