Are EVOO and coconut oil the only good oils
Fats play a crucial role in our diet, and within the health community, two fats have garnered particular attention for their superior qualities as cooking oils. However, despite their popularity, these fats have distinct health effects.
Extra Virgin Olive Oil (EVOO)
EVOO is raved as the best oil for a good reason. Abundant in monounsaturated fatty acids (MUFAs) and antioxidants, EVOO is a staple in the Traditional Mediterranean diet—a well-researched and health-promoting dietary pattern. Scientific studies have demonstrated its promising effects, including anti-inflammatory properties and a reduced risk of cardiovascular diseases, type 2 diabetes mellitus and all-cause mortality (general risk of death)1-3. You can freely enjoy up to 1 tbsp of EVOO per meal as part of a healthy diet.
Coconut Oil
Coconut oil is celebrated for its claims on prevention of Alzheimer’s disease, bone loss, improve glycaemic control, aiding in weight loss and boosting metabolic rate. However, many of these claims are rooted in research on medium-chain fatty acids (MCFAs), the primary constituents of coconut oil. It's crucial to note that most of these studies have been conducted at the tissue level (in vitro) or on animals (in vivo). The health benefits found on MCFAs cannot be directly translated into coconut oil, as the latter is not composed solely of MCFAs.
Contrary to the packaging claims and assertions by many “health gurus”, coconut oil raises some significant health concerns. Studies indicate that coconut oil significantly increases total cholesterol, LDL-c (the “bad” cholesterol) and slightly increase HDL (the “good” cholesterol) which pose more risk to our cardiovascular health when compared with other vegetable oils, such as safflower oil, palm oil, soybean oil and corn oil 4,5. Hence, it is generally not recommended to use coconut oil for everyday cooking and eating.
What about other oils?
Vegetable-sourced oils, primarily composed of unsaturated fats, do not have the negative health effects associated with saturated fats found in animal sources. Therefore, it is generally recommended to use vegetable-sourced oils for everyday cooking. However, the question remains: which oils are better for cooking?
Temperature matters?
When it comes to cooking with oil, temperature is a critical factor. As the cooking temperature rises, oil begins to smoke and produce unhealthy nutrients and components. Each oil has a distinct smoking point, the temperature at which it begins to smoke. Therefore, there is a rule in the health community that to use oil with higher smoking point for cooking and spare those with low smoking point for dressing.
While this rule is a good practice for using oil, not everyone prefers managing multiple oils for various cooking temperatures. Although the smoking points of oils remain constant, cooking temperatures can be adjusted. The temperatures provided in the table above for different cooking methods are indicative and can vary based on equipment, duration, and moisture levels.
Home cooking equipment typically has lower heat output compared to restaurant and industrial settings. Lowering the heat setting can bring the cooking temperature to the lower end of the temperature range. Shorter cooking durations can also decrease the temperature; for example, an 10-minute stir-fry can reach the indicative temperature range versus a 2-minute stir-fry may only reach to 120°C. Additionally, shorter durations result in less oil being burnt, even when exceeding the smoking points. Introducing moisture to cooking, such as adding a splash of water or liquid where possible, or opting for moist cooking methods like boiling, steaming, blanching, poaching, and stewing, can be another effective strategy.
Conclusion
Choosing oil depend on your personal cooking habit and preference, most vegetable-based oils, except coconut oil, do not pose a health risk as everyday oil, but introduce satisfaction to our tummies.
Takeaway messages
Extra virgin olive oil is a great oil to use due to its benefit to cardiovascular and metabolic health
Coconut oil on the other hands can pose risk to our cardiovascular health when used on a daily basis
It’s safe and healthy to include up to 1tbsp of most vegetable-based oil per meals as part of a healthy diet
Oils have different smoking points, oils start produce harmful substance when heated to above their smoking point
Lowering heat, use a shorter time heating method and introducing moisture to cooking can reduce the temperature during cooking, and reduce the risk of harmful substance formation.
References:
Yubero-Serrano EM, Lopez-Moreno J, Gomez-Delgado F, Lopez-Miranda J. Extra virgin olive oil: more than a healthy fat. Euro. J. Clin. Nutr2018;72:8-17
Guasch-Ferré M, Hu FB, Martínez-González MA, Fitó M, Bulló M, Estruch R, Ros E, Corella D, Recondo J, Gómez-Gracia E, Fiol M, Lapetra J, Serra-Maje, L, Muñoz MA, Pintó X, Lamuela-Raventós R, Basora J, Buil-Cosiales P, Sorlí JV, Ruiz-Gutiérrez V, Martínez JA, Salas-Salvadó J. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED study. BMC. 2014;12(78)
Martínez-González MA, Sayón-Orea C, Bullón-Vela V, Bes-Rastrollo M, Rodríguez-Artalejo F, Yusta-Boyo MJ, García-Solano M. Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: a systematic review and meta-analysis. Clin Nutr.2022;41(12):2659-82
Jayawardena Rm Swarnamali H, Lanerolle P, Ranasinghe P. Effect of coconut oil on Cardiometabolic risk: a systematic review and metaanalysis of interventional studies. Diab &Metab Syndr: Clin Res. & Rev.2020;14(6):2007-2020
Neelakntan N, Seah JYH, van Dam RM. The effect of coconut oil consumption on cardiovascular risk factors: a systematic review and meta-analysis of clinical trials. Circulation2020;141:803-814