It is an extract produced by pressing olives until they release oil. The oil is then purified and bottled. Depending on how the olives are processed determines the different grades of oil. Extra-virgin olive oil is the first produced by squeezed olives and most free of contaminants, while later grades are darker and considered less pure. The virgin and extra-virgin olive oils contain the highest levels of polyphenols, a powerful antioxidant.
Coconut oil is much like olive oil. Extra virgin coconut oil is extracted from the meat on the insides of the coconut through a cold-expeller press. The coconut oil is a stark, bright white color and has a fresh coconut smell. There are two main ways to produce the oil. It can either be skimmed from coconut milk, which is a mixture of coconut meat and water, or pressed directly from shredded and dried coconut meat. Virgin coconut oil refers simply to oil made from fresh coconuts rather than dried ones.
The taste profile of coconut oil is light and sweet, with subtle hints of actual coconut. The flavour is versatile in both savory and sweet dishes. Coconut oil can change from a liquid and solid state very easily. It can become a liquid at temperatures above 76 degrees Fahrenheit and anything below this is a solid state.
Coconut oil contains about 66 percent Medium Chain Fatty Acids, (MCFA). The main one being lauric acid. MCFA's affect blood sugar somewhere between a carbohydrate and a fat. They give the brain energy without an insulin spike associated with carbohydrates. MCFAs are converted into the preferred source of brain food in patients affected by diabetes or Alzheimer’s.
You may be wondering, which is healthier: olive oil or coconut oil cooking? The answer isn't as clear cut. With each having their own benefits in the kitchen, here's a guide on deciding which oil is best for your healthy cooking needs.
Both coconut oil and olive oil contain 120 calories per tablespoon. All of the calories in both oils come from fats. Neither of the oils contain trans fat or cholesterol. The one major difference is the saturated vs. unsaturated fat contents. Saturated fat was once considered bad for you but research is now being conducted to suggest that plant-based saturated fats, like coconut oil, may not have the same negative effects of animal based saturated fats, like butter.
The American Heart Association (AHA) recommends limiting daily fat intake to 25 to 35 percent of total calories consumed, and saturated fat to less than seven percent. If you're going to eat saturated fat (especially if you have a history of heart issues or high cholesterol), limit your intake, and choose sources like dairy products or meat that also offer protein, calcium, and iron.
Another smaller known difference between coconut oil and olive oil is the smoke point. Unrefined olive oil has a lower smoke point than unrefined coconut oil and thus isn’t the ideal oil for higher temperatures. Oils can break down beyond their smoke points which starts to change the molecular structure and integrity of the oil.
1 tbsp. extra virgin olive oil
| 1 tbsp. coconut oil | |
|---|---|---|
Calories
| ||
Total fat (g)
|
14
|
14
|
Saturated fat (g)
|
1
|
12
|
Cholesterol (mg)
|
0
|
0
|
If you're vegan, coconut oil does make a great substitution for butter since it gives baked goods that same flaky, rich consistency and taste. But since it contains slightly more calories (20 more per tablespoon), it doesn't exactly give you the go-ahead to devour an entire plate of just-baked vegan cookies.
Source: Flickr User Veganbaking.net
Dr. Bruce Fife explains why coconut oil is better than olive oil, though olive oil is also healthy for you.
Mediterranean diets receive lots of attention for the connection between health and the use of olive oil. In tropical countries where coconut oil has been consumed daily for hundreds of years, similar reports of overall health are beginning to be reported as well.
Lastly, scientific research is further looking into the connection between extra virgin coconut oil and brain function. Over time, glucose inhibitors can limit the amount of energy to the brain, causing a decrease in cognitive function. Consuming regular amounts of coconut oil however, can lead to ketone production, and the brain uses ketones as energy when glucose is not present, helping restore brain activity.
Overall, coconut and olive oil are very similar yet still very different. Don’t give up on olive oil but don’t ignore coconut oil either. Looking at the people who have been using coconut oil for generations can lead us to believe that there may be some link between eating natural unrefined oils and your health, i.e. the South Pacific and Mediterranean diets. While olive oil is good for cold dishes, like salads, coconut oil is great for stir fry and also for baking.
How will you use coconut oil? Check out future blogs for suggestions.
