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Should I cook with coconut oil or olive oil? (Released in 2017)


Q. Should I cook with coconut oil or olive oil?

A. In terms of health effects, it is better to cook with olive oil.

1 tablespoon of olive oil compared to 1 tablespoon of olive oil Coconut oil It contains about 6 times the amount of saturated fat and almost meets the daily limit of about 13 grams recommended by the American Heart Association. High intakes of saturated fat increase levels of LDL, or “bad” cholesterol, and increase the risk of heart disease.

In addition, olive oil, which is the main component of Mediterranean diet that is good for heart healthContains beneficial polyunsaturated and monounsaturated fats.

“Between the two, olive oil is a better choice, because monounsaturated fats, when eaten moderately, can have beneficial effects on the heart when used in place of saturated and transfat in the diet. “There is,” said Annesa Chumbley, a registered nutritionist and spokeswoman. .. For AHA, email.Earlier this year, the organization Advisory It has firmly repeated the guidance to consumers to replace saturated fats with unsaturated fats, which help prevent heart disease. Consumers were also encouraged to keep in mind the big picture of the overall healthy eating pattern.

Studies have linked lauric acid, the main type of saturated fatty acid in coconut oil, to elevated levels of HDL, or “good” cholesterol, but it still seems to increase LDL cholesterol. Still, coconut oil may be a better choice than other saturated fat sources. A Large recent research Lauric acid has been found to not appear to increase the risk of heart disease as much as other types of saturated fatty acids, such as palmitic acid in butter.

Proponents of coconut oil point out that it is rich in phytochemicals that have healthy antioxidant properties. It’s true that extra virgin coconut oils like extra virgin olive oil contain phytochemicals, but most of the coconut oils on the market are refined and provide most of their antioxidants. Not. Chi Sun, an associate professor at Harvard Medical School. But even if the coconut oil you’re using is extra virgin, “the effects of saturated fats outweigh the beneficial effects of antioxidants,” he said.

But of course, we don’t eat fats, cholesterol, or antioxidants — we eat food. Therefore, coconut oil is certainly not a magic bullet, but it does not need to be completely avoided, especially when used in place of baked goods butter or shortening, or to give it a curry-like flavor. .. But as a rule, cooking with olive oil is the best choice for overall health.

Do you have any health questions? Listen carefully



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