Why Coconut is The BestSubstitute for Olive Oil5

Olive Oil or Coconut Oil: Which isBetter?

Coconut oil is a popular cooking medium nowadays due to its several health benefits.

People are now finding alternatives to processed foods such as olive oil because it has less

fiber, minerals, and other essential nutrients.

On the contrary, coconut oil is recognized as a good alternative for preventing the risk of

developing heart disorders and it increases the level of good cholesterol in your body.

Nutritional Value

Any kind of dietary fat is rich in calories compared to the other essential nutrients. For

instance, 1 gm of dietary fat produces 9 calories. However, health experts recommend less

than 7% of calories from dietary fat. Hence, coconut oil is a better alternative for cooking

while olive oil acts as a good salad dressing.

Calorie Intake

Normally, a healthy person should consume 33­55 gm of fat daily, in which the proportion

of saturated fat equals to 16 gm. Coconut oil has a rich content of good saturated fats in the

form of lauric acid, which differs from animal fat.

Lauric acid is a medium chain fatty acid or triglyceride that is absorbed quickly by the skin

cells as a result it is not stored in the fat cells and converts into energy within few seconds.

The primary constituent of olive oil is monounsaturated fats, which also help in several

health benefits. Consumption of coconut oil in small quantities is advisable to enjoy the

health benefits of this natural gift.

Deep – Frying

Olive oil is a good ingredient for preparing salad dressings. However, coconut oil is the

best cooking medium when you are using it for deep­frying. The main factor supporting

coconut oil is that it can withstand high temperatures up to 350°F.

Shelf Life

You can store coconut oil in a solid or liquid form for a long period from 18 months to 2

years because it does not become rancid.

Weight Loss

Both olive oil and coconut oil do not contain cholesterol. A tablespoon of organic olive oil

produces 119 calories including 14g fat, 1g saturated fat, 9 g monounsaturated fats, and 1.4

g polyunsaturated fat. Whereas, a tablespoon of coconut oil produces 116 calories

including 14 g fat, 12 g saturated fat, 0.8 g monounsaturated fats, and 0.2 polyunsaturated

fats.

Olive oil helps in reducing the belly fat while coconut oil helps in reducing the size of your

waist.

Use Coconut Oil in The Kitchen

Olive oil as well as coconut oil contributes to several health benefits depending on your

recipe. These oils are extracted from their organic fruit and a tablespoon of either supplies

about 120 calories as well as 13 g of fat.

When you heat Organic Olive Oil, it deteriorates the essential properties of the poly

phenol compounds and it decreases the constituency of vitamin E. Moreover, the flavor of

heated olive oil does not taste good. However, when you use coconut oil for baking, it adds

a distinct flavor to your recipe.

You can use both oils for preparing sauces or salad dressings. However, if you are stir­

frying or roasting you must opt for olive oil because you have to cook over high heat. Use

coconut oil when you are sautéing, deep­frying, and baking. Replace the lard, margarine,

or butter with coconut oil for baking because it will be more nutritious and the dish will be

tasty, flaky, and have a high level of consistency.

Ideally, you must prepare dishes using extra­virgin or organic form of coconut oil for

healthier benefits. Replace the unhealthy fats with coconut oil with an equal proportion of

coconut oil when you use it for shortening purposes.

Saturated Fats

A major component of coconut oil comprises of medium chain fatty acids or good

saturated fats such as lauric acid, capric acid, and caprylic acid. People who are concerned

with their health avoid the consumption of animal fats because they are the bad saturated

fats.

The fatty acids in Coconut Oil contain several nutrients that are also present in breast

milk. The digestive system easily absorbs these fats as a result less strain is applied on the

intestines and the pancreas.

The fatty acids combine with the gastric juices to supply more energy quickly. moreover,

the essential nutrients produced by coconut oil helps in building strong immunity levels

because coconut oil possess antiviral, antibacterial, antifungal, and anti­inflammatory

properties that keep several diseases at bay.

Reaction to Extreme Temperature

Olive oil has a smoking point equal to 280°F. Hence, you should not use olive oil for

cooking over high heat. On the contrary, coconut oil is stable even at 350°F and does not

become spoilt. Therefore, you can cook using coconut oil over high heat.

Health experts believe that cooking at a temperature beyond the smoking point of the oil

leads to toxic compounds that may cause severe health issues.

Storage

Olive oil can be stored only in its liquid form because it cannot withstand low

temperatures. Coconut oil becomes hard when you store it in the refrigerator. It melts at

76°F; hence, you can store coconut oil in liquid or solid state at the normal room

temperature.

Health Benefits of Using Coconut Oil

Coconut oil increases the level of good cholesterol; hence, it prevents the risk of

developing cardiovascular diseases. The medium chain fatty acids present in coconut oil

are absorbed by the human body cells quickly and it also promotes insulin resistance.

Hence, you must consume coconut oil daily in order to prevent the risk of developing type

2 diabetes. It improves blood circulation and tolerance to glucose levels.

In addition, it reduces the accumulation of excessive body fat because food is converted

into energy quickly when you consume coconut oil.

Either you can ingest coconut oil in its solid form directly from the jar or you can use it as

a cooking medium.

Enhance Your Beauty With Coconut Oil

Coconut oil is a good skin moisturizer due to its antimicrobial properties. You may apply

little coconut oil on your skin. You may also use it along with Epsom salts like a body

scrub. The natural product helps in reducing the visibility of scars due to skin disorders.

You may also use coconut oil for maintaining proper oral health.