Is Olive Oil Healthier Than Vegetable Oil? Here's What We Know

By Mary Anne R. Sep 01 2020, 01:32 AM EDT

Oils have always been a part of cooking practices around the world. Sometimes, these are used to add flavors to sauces.

A few of the most popular plant oils used in cooking are olive oil and vegetable oil. Both have distinct tastes and characteristics.

But it makes you wonder, which of these plant oils can give you the most health benefits?

Cooking Oils

Oils are composed of good fats, which are considered good for the heart. But it is also composed of bad fats, which can clog arteries.

Good fats include fat and polyunsaturated fat, which are lower total cholesterol and lower LDL cholesterol.

Meanwhile, bad fats contain saturated fats and trans fat, which can both raise LDL cholesterol.

Olive Oil

Olive oil is a natural juice that is from pressed olives. This type of oil is rich in monounsaturated fats, which lowers cholesterol.

Virgin olives also include polyphenol, which is an antioxidant that protects the body from free radical damage. Olive oil was also said to have the most heart-healthy monounsaturated fat than all other naturally produced oils.

Health experts say that olive oil helps people suffering from ulcers and gastritis by activating bile and pancreatic hormones, which help ease symptoms. Also, olive oil is said to lower the chances of gallstones.

Vegetable Oil

Vegetable oil is mainly made by combining the oils of different nuts, fruits, and seeds. Common ingredients of vegetable oil are soybean oil, corn oil, safflower oil, and peanut oil.

Vegetable oil has a higher smoke point than olive oil, making it a better option when cooking at extremely high temperatures. It can also be a perfect option when baking or cooking food, as this has virtually no taste.

Which One Is Healthy?

The two oils have a lot of differences when it comes to their main uses. Olive oil is mainly used for salad dressing, sautéing, and dipping bread.

Vegetable oil, on the other hand, is mainly used for baking and frying.Its vitamin and mineral content also differ with olive oil containing vitamins K and E. The vegetable oil's vitamins and minerals content depend on the oil blend.

Olive oil, particularly the extra virgin oil, is one of the least processed cooking oils. With this, olive oil retains the most antioxidants, vitamins, and minerals. Olive oil's polyphenol has also been researched for its heart health benefits.

Meanwhile, vegetable oil goes under a lot of processing to neutralize the flavor and blend of several plant oils. With this, vegetable oil has minimal beneficial nutrients with all the processing it went through.

When it comes to cooking oil, the healthiest option can be extra virgin olive oil as it is the least processed and offers the most beneficial compounds.

The many processes of vegetable oil make it lacking in several of the healthy micronutrients and plant compounds. Vegetable oils are also high in omega-6 fatty acids, which can be a cause of inflammation.

Extra virgin olive oil retains several traces of vitamins and minerals. It is also high in antioxidants and anti-inflammatory monounsaturated fatty acids.