Healthy fats are essential for maintaining a healthy lifestyle, and we
are told that both olive oil and coconut oil are sources of healthy fats. This
article will explain the differences between coconut oil and olive oil, and
explain the advantages of each. Throughout this article it is assumed that both
oils are cold processed, and that the fats are not damaged. Who will win in
coconut oil vs olive oil?
Oil content
The types of oils in both olives and coconuts are very different.
Coconut oil can contain up to 91% saturated fats, with the remaining 9% being
made up of polyunsaturated fats (6%) and monounsaturated fats (3%). Olive oil
is slightly more balanced in oil composition, but is predominantly
monounsaturated fats (72%), with polyunsaturated fats and saturated fats both
making up approximately 14%. With such a large difference in fatty acid
composition both oils will behave differently and offer different benefits to
the body.
Coconut oil – The saturated
fats in coconut oils are medium chain triglycerides (MCTs). MCTs are a
fantastic source of sustained energy, and the body prefers to use MCTs a source
of energy instead of converting them into body fat. The advantage of this is
that there is no energy slump from the consumption of coconut oil, as MCTs do
not trigger an insulin response.
These triglycerides are well known for their benefit to the
cardiovascular system, and are able to prevent athrosclerosis (hardening and
narrowing of the artery wall) and reduce platelet aggregation (which can cause
heart attacks and blood clots). MCTs have also been shown to lower LDL
cholesterol, which is linked to cardiovascular disease, and some studies have
shown it can raise HDL cholesterol (which is considered to be 'good
cholesterol'). There is also large amount of evidence to show that coconut oil
can strengthen your immune system, and aid with weight loss by stimulating
thermogenic activity similar to that of green tea.
Up to 50% of the saturated fat in coconut oil is lauric acid, and
coconut oil contains the highest concentration of lauric acid out of all foods.
In the body lauric acid converts in a compound called monolaurin, which
extremely beneficial for the immune system. It has shown significant antiviral
and anti-fungal properties, which make it very beneficial for the digestive
system.
Olive oil – Monounsaturated
fats (MUFAs) are well researched and known for their powerful protective
effects on the cardiovascular system, and their ability to protect against
cardiovascular disease is greater than that of the MCTs found in coconut oil.
MUFAs have also shown an ability to help reduce inflammation via a number of
pathways. The anti-inflammatory properties of MUFAs are less than that of other
natural anti-inflammatories such as curcumin, but operates via different
pathways, so would be a beneficial accompaniment. There is also emerging
evidence that MUFAs (especially those found in olive oil) can help protect
against the development of type 2 diabeties, and can also help diabetics
regulate their blood sugar.
Micronutrients
Both coconut oil and olive oil contain the fat soluble vitamins E and
K. Vitamin E is a powerful antioxidant, which embeds itself in our cell membrane
to protect them from oxidative damage, where as vitamin K is needed to maintain
strong bones, and control platelet aggregation meaning it is important for
cardiovascular health. The levels of these vitamins in coconut oil is quite
small, so coconut oil cannot be considered a good source of these vitamins,
whereas olive oil is much higher in these vitamins, and contains nearly 100
times more vitamin E and 10 times more vitamin K than coconut oil. The high
levels of these vitamins in olive oil could to some extent explain why olive
oil is more beneficial than coconut oil for the cardiovascular system.
Heat stability
When exposed to high temperatures many nutrients will react with the
oxygen present in the air; becoming oxidized and toxic. Saturated fats are much
more stable and resistant to oxidative damage at high temperatures, where as
monounsaturated or polyunsaturated are more vulnerable to oxidative damage.
This means that coconut oil is a better choice than olive oil for cooking/
frying with.
Coconut Oil vs Olive Oil – Summary
In the battle of coconut oil vs olive oil, both contain very different
fats, but are both extremely beneficial and healthy for different reasons.
Coconut oil will support the immune system, and is a better substitute for
carbohydrate calories than olive oil, as it is readily converted into energy.
Olive oil offers better protection to the cardiovascular system, and can aid
with reducing inflammation. Both oils will help the reducing the risk of
diabetes, as olive oil can aid with blood sugar control, and coconut oil is a
fantastic energy source which give no insulin response. To ensure you get the
most benefits from both oils, only coconut oil should be used for cooking, and
olive oil should be used as a dressing.
Source: http://www.thehealthcloud.co.uk/coconut-oil-vs-olive-oil/
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