Can I Use Olive Oil As A Substitute For Vegetable Oil?

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Why Extra Virgin Olive Oil Beats Vegetable Oil For Health

Updated August 6th 2021

Shot Of Olive Oil In The Morning
Olive Oil Substitute For Vegetable Oil

When you visit your local supermarket, it’s easy to be overwhelmed by the choice of vegetable oils, olive oils and multiple other cooking oils on offer but – when it comes to wellness – we believe the best overall choice you can make is a quality extra virgin olive oil.  But don’t take our word for it.  Read on to discover the science behind the claims that support extra virgin olive oil as a substitute for vegetable oil.

What is the Difference Between Vegetable Oil and Olive Oil?

While vegetable oil is typically made by blending the oils from a variety of nuts, fruits and seeds, olive oil is a natural juice that is derived from the olive and can be consumed freshly pressed from the fruit.

As explained perfectly by, “Olive oil has more health benefits and is a more natural oil compared to vegetable oil. Olive oil has a lower smoke point than vegetable oil because it has a lower fat content than vegetable.”

Crucially, Olive oil is rich in monounsaturated fats, which lowers cholesterol. And, Extra virgin olive oils such as Morocco Gold also contain high quantities of polyphenols – an antioxidant that protects the body from free radical damage. Olive oil has the largest amount of heart healthy monounsaturated fat compared to all other naturally produced oils.

Studies Show Health Benefits Of Cooking With Extra Virgin Olive Oil

Extra Virgin Olive Oil And The Mediterranean Diet
Cooking With Extra Virgin Olive Oil

The health benefits of olive oil are well known, especially from the studies of the Mediterranean diet and its use of extra virgin olive oil and it’s high antioxidant properties. However, recent research has shown that extra virgin olive oil retains its healthy properties when used for cooking, according to Yahoo UK.

The study, published by the journal Antioxidants, is the collaborative work of a team of researchers from the Faculty of Pharmacy and Food Sciences of the UB, the Physiopathology of Obesity and Nutrition Networking Biomedical Research Centre (CIBERobn) and the University of São Paulo.

Extra virgin olive oil is the main source of fat in the Mediterranean diet and shows a unique composition of fatty acids with a higher content of antioxidants than other edible oils. Its benefits for the health are mainly linked to these compounds, named polyphenols.

For the study, researchers simulated the cooking conditions of a domestic kitchen. The aim was to see how using extra virgin olive oil to sauté affects the polyphenols. Researchers studied the effects of temperature and the time taken in the degradation of the antioxidants.

Results show that during the cooking process, the content of polyphenols decreased by 40 per cent at 120 ºC and by 75 per cent at 170 ºC, compared to the levels of antioxidants in raw oil. The cooking time affected individual polyphenols, but not the total content of the phenols. The levels of antioxidants still fulfilled the levels required by the EU to be still classed as healthy.

This strengthens the idea of Mediterranean gastronomy being beneficial for our health, not only for its food but also for techniques used in cooking it.

We are always delighted to come across articles that confirm our own extensive researches into extra virgin olive oil benefits and it’s nutritional info. We know extra virgin olive oil is the healthiest fat on the planet. Here is a wonderful summary from:

Extra Virgin Olive Oil Nutritional Info

Extra virgin olive oil is nutritious. It contains modest amounts of vitamins E and K and plenty of beneficial fatty acids.

Some more olive oil nutritional info – One tablespoon (13.5 grams) of olive oil contains the following:

  • Saturated fat: 14%
  • Monounsaturated fat: 73% (mostly oleic acid)
  • Vitamin E:  13% of the Daily Value (DV)
  • Vitamin K:  7% of the DV

Notably, extra virgin olive oil shines in its antioxidant content. Antioxidants are biologically active, and some of them can help fight serious diseases. The oil’s main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.

Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits. It’s clear that the extra virgin olive oil is a worth while substitute for vegetable oil.