Over 400,000 Monthly Readers
IN FOCUS FOR PEOPLE Over 50
  • Home
  • Health
  • Money
  • Travel
  • Arts
  • Tech
  • Cover Stories
  • Housing
  • From the Publisher
  • Silver Pages Directory
  1. Home
  2. Health

Health

SEARCH Health

Which is better: Olive oil or coconut oil?

Photo by Kukuvaja Feinkost on Unsplash
  • Share
PRINT
By Emily Gelsomin, Harvard Health Blog
Posted on April 07, 2021

Coconut oil has developed a cult-like following in recent years, with proponents touting benefits ranging from body fat reduction to heart disease prevention. Sadly for devotees, the evidence to support these assertions remains rather sparse.

But there is plenty of research to suggest that other plant-based oils have advantages over their animal-derived counterparts, particularly when it comes to heart health.

So, which oil is best? While no specific type should be hyped as a panacea, one variety isn’t getting the press it deserves: olive oil.

The case for olive oil

Olive oil is a staple fat in the Mediterranean diet, and its previously publicized benefits have largely relied on examining its use by European populations. This information is useful, but looking at olive oil within the context of American diets provides us with stronger data to guide dietary choices here at home.

A recent study published in the Journal of the American College of Cardiology looked at adults in the United States and found that replacing margarine, butter or mayonnaise with olive oil was associated with reduced cardiovascular disease (CVD) risk.

This is particularly notable because Americans tend to consume less olive oil than Europeans. In the U.S., high consumers averaged a little less than one tablespoon of olive oil a day, whereas daily intake in studies examining Mediterranean populations has been as high as three tablespoons.

After taking demographic and lifestyle factors into consideration, those consuming more than half a tablespoon per day had a reduced risk of developing CVD compared to those using olive oil infrequently (less than once per month).

Consuming more olive oil was also associated with a decreased likelihood of dying from CVD. Even slight increases in olive oil consumption, like replacing roughly a teaspoon of margarine or butter each day with a similar amount of olive oil, had advantages.

Olive oil was also correlated with a reduction in inflammatory compounds that may contribute to the progression of CVD. Olives contain plant chemicals called polyphenols that may help reduce inflammation.

Virgin olive oil, which is extracted through mechanical rather than chemical means, is thought to offer higher levels of protective plant compounds than refined olive oils. Extra virgin olive oil (EVOO) is a product of the preferred, mechanical processing.

Though we need more research, these polyphenols may also extend benefits to other areas of the body, like the brain. For instance, along with other healthy diet habits like eating leafy greens, primarily using olive oil when cooking has been associated with combating decline in brain function as we age.

How does coconut oil compare?

Proponents of coconut oil cite the medium-chain fatty acids it contains as a benefit because of the unique way these fats are digested. It’s claimed these fats offer advantages related to weight loss and cholesterol, though these assertions remain controversial.

Regardless, lauric acid — the primary fat found in coconut oil — is thought to behave differently from other medium-chain fats, and may not deliver as promised.

In a recently published study in the journal Circulation, which compiled data from a variety of trials, coconut oil did not show benefits related to waist circumference or body fat compared to other plant-based fats.

Coconut oil, a tropical plant oil, also did not fare as well as nontropical plant oils, like olive oil, with respect to reducing other cardiac risk factors. In fact, coconut oil increased low-density lipoprotein (LDL) cholesterol — the kind associated with an increased risk of heart disease.

Coconut has been an important fat in a variety of traditional diets in Asia, and is touted to impart health benefits within these communities, including fewer cardiac complications and premature deaths.

However, these diets often feature minimally processed coconut products, like coconut flesh, which are also higher in nutrients like fiber. Lifestyle habits in these Asian communities also typically include eating more fruits, vegetables and fish than in many American diets.

That said, extra virgin coconut oil, which can be purchased in the United States, is arguably less processed, and often refined in a manner similar to EVOO. A recent trial published in BMJ Open looking at extra virgin coconut oil did not show an increase in LDL cholesterol when compared to EVOO during a four-week period. (Both oils performed better than butter.)

Unfortunately, there are not enough human studies involving extra virgin coconut oil to support its use as a primary fat in our diets. Nor do we have information about its long-term effects here in the U.S.

And the winner is…olive oil

The benefits of using nontropical plant-based oils remain very promising, making olive oil a natural choice in the kitchen. Try oil and vinegar on a fresh summer salad, or in place of mayo in potato or tuna salad.

Consider a drizzle of olive oil instead of a pat of butter or margarine when cooking vegetables.

And keep coconut fat to occasional use, say, to enhance the flavor of a vegetable curry, or as a substitute for butter in baked desserts.

Emily Gelsomin, M.L.A., R.D., L.D.N., is a contributor to Harvard Health Publications.

© 2021 Harvard University. Distributed by Tribune Content Agency, LLC.

Health 2021

  • January
  • February
  • March
  • April

#advice #Dr. Rx #prescriptions #fatty liver #weight #cooking #Oil #Dear Pharmacist #eyesight #diet #Health Study #keto #Parkinson's #Coronavirus #chicken #Recipes #food #mushrooms #brain health #chemo #bones #osteoporosis #arthritis #mental health #therapy #masks #heart health #covid-19 #diabetes #Savvy Senior #Alzheimer’s Disease #exercise #Alzheimer's #blood test #Homecare #Medicare #anemia #blood #sickle cell #computer #skype #social distancing #technology #zoom #Vaccines #healthy eating #Suzy Cohen

2020
Health Archive

Silver PagesDirectory

FIND WHAT YOU NEED, FAST.

This comprehensive, searchable directory covers
housing, homecare, elder law and financial planning

CommunityEvents

A CALENDAR JUST FOR YOU

Find fun, interesting, informative things to do Or post your upcoming event on our website!

Celebrationof the Arts

CONGRATULATIONS TO THE WINNERS

The 2020 Winners & Honorable Mentions have been announced. Thank you to all that entered.

Silver PagesDirectory

FIND WHAT YOU NEED, FAST.

This comprehensive, searchable directory covers housing, homecare, elder law and financial planning

Submit PrintClassifieds

ALL PRINT CLASSIFIEDS ARE SUBMITTED ONLINE

Click here to submit your classifieds for one of our upcoming print editions.

CommunityEvents

A CALENDAR JUST FOR YOU

Find fun, interesting, informative things to do Or post your upcoming event on our website!

About the Beacon

Over 50 or love someone who is? Then consider the Beacon your resource for trustworthy information on health, money, technology and travel topics, as well as entertaining features, arts and events.

The Beacon’s award-winning content covers health, financial, technology, housing, travel and arts topics, as well as local events and feature stories. Readers of our four print editions pick up more than 200,000 copies each month at more than 2,400 distribution sites. We also mail copies to subscribers throughout the United States.

Contact Us

THE BEACON NEWSPAPERS

PO Box 2227  •  Silver Spring, MD 20915

WASHINGTON, DC

TEL: 301-949-9766  •  FAX: 301-949-8966

HOWARD COUNTY

TEL: 410-248-9101  •  FAX: 410-248-9102

BALTIMORE, MD

TEL: 410-248-9101  •  FAX: 410-248-9102

RICHMOND, VA

TEL: 804-673-5203  •  FAX: 804-673-5308

More on our Website

  • About
  • Resource Guide
  • Celebration of the Arts
  • Awards
  • Staff
  • Privacy Policy
  • Virtual 50+Expo
  • Recipes
  • Puzzles
  • Cover Stories
  • Community Events
Contact us Classified Form Subscription Form