Coconut Oil vs Olive Oil: Which is Better?

Coconut oil and olive oil have received much attention for their health benefits in recent years and are two of the most popular cooking oils on the market.

Let’s talk about why coconut and olive oils are heart-healthy, keto-friendly fats that deserve a spot in your kitchen.

Benefits of coconut oil

Coconut oil is derived from the meat of mature coconuts, offering a light, delicate flavor and excellent heat stability, making it ideal for cooking, baking, and pan-frying–plus, it’s keto-friendly.

As for coconut milk, yes, it’s also keto-friendly. Both coconut milk and coconut oil are excellent additions to keto, providing healthy fats while being low in carbs.

Here are four impressive health benefits of coconut oil.

1. Promotes heart health

You may have heard that coconut oil is high in saturated fat and not heart-healthy, but this is a common misconception.

In fact, research published in Nutrients indicates that coconut oil can help increase levels of high-density lipoprotein (HDL) cholesterol, widely regarded as the good cholesterol, as it plays a key role in protecting your arteries and supporting heart health.¹

2. Help strengthen the immune system

Coconut oil is a rich source of lauric acid, a fatty acid with profound health benefits, especially in relation to supporting the body’s immune defenses.

Lauric acid helps boost immune function and possesses antimicrobial properties that help protect against harmful microorganisms, including Escherichia coli and Helicobacter pylori as well as common stomach viruses.

3. Supports brain health

Coconut oil is an exceptional source of medium-chain triglycerides (MCTs), a group of saturated fatty acids with potential benefits for brain health.

Compared to other fats, MCTs are more easily digested and quickly turned into ketones in the liver.

Because brain cells prefer ketones to sugar as a fuel source, MCTs have been linked to better brain function and overall cognition.

4. Promotes steady energy levels

Consuming coconut oil can support steady energy levels, which is primarily linked to its high MCT content.

In contrast to long-chain fats, MCTs are rapidly absorbed by the liver and converted into ketones, which serve as a quick and efficient source of energy for the body.

Ketones offer a more stable and sustained source of energy, unlike the rapid spikes and crashes in blood sugar levels that often follow carbohydrate consumption.

Watch the video below to learn more about the impressive benefits of coconut and olive oil.

Benefits of olive oil

Olive oil is extracted from ripe olives and is known for its rich, fruity flavor with a subtle peppery finish, making it ideal for salad dressings, dips, and light sautéing.

As a cornerstone of the Mediterranean diet, olive oil has been widely researched for its high concentrations of health-promoting polyphenols.

A study published in the International Journal of Molecular Science summarizes: “Polyphenolic compounds are abundant in olive oil. They are powerful antioxidants displaying anticancer, anti-angiogenic, and anti-inflammatory properties.”²

Here are three health benefits of olive oil.

1. Supports heart health

According to evidence published in Critical Reviews in Food Science and Nutrition, regular olive oil consumption is associated with a lower incidence of coronary heart disease.³

This benefit is thought to be largely due to olive oil’s high concentration of polyphenols that may help protect blood vessels, reduce oxidative stress, and support healthy cholesterol levels.

In addition, nearly 80 percent of olive oil consists of the monounsaturated fat oleic acid, which is known to support heart health and may also positively influence genes involved in inflammation.

2. Helps lower inflammation

Despite its omega-6 content, olive oil is considered a powerful anti-inflammatory food due to its high concentration of polyphenols.

While omega-6 fatty acids are often associated with promoting inflammation, the unique phenolic compounds in olive oil have been shown to exhibit antioxidant, anti-inflammatory, and immune-supporting properties.

Research published in Current Pharmaceutical Design highlights oleocanthal, a polyphenol found exclusively in olive oil, for its notable anti-inflammatory effects, which have been compared to those of ibuprofen in reducing inflammatory markers.⁴

3. Supports cellular health

Polyphenols found in olive oil are potent antioxidants that support the body’s ability to protect DNA, proteins, and cells from oxidative damage.

These antioxidant effects have been linked to better cell function and cellular longevity as well as a reduced risk of chronic health conditions, including prostate and colon cancers.

Coconut oil and olive oil compared

Both olive oil and coconut oil are excellent sources of healthy fats, and fit well into a keto diet, offering roughly the same calorie content per serving.

Rather than labeling one as healthier, each oil brings unique benefits to the table. Including both in a nutritious ketogenic diet can help provide a broader spectrum of nutrients that support heart, brain, and overall health.

Coconut oil has a mild, neutral flavor and is highly heat-stable, making it ideal for high-heat cooking methods such as frying, roasting, and baking.

Olive oil, rich in monounsaturated fatty acids and polyphenols, is best suited for low to medium-heat cooking or used raw in dressings, dips, and drizzles.

Key takeaways

Olive oil and coconut oil are both excellent keto-friendly fats, each offering benefits for cardiovascular function and brain health.

While coconut oil provides MCTs known for quick energy and antimicrobial properties, olive oil is rich in polyphenols that help lower inflammation and protect against oxidative stress.

For maximum nutritional value and flavor, opt for high-quality, minimally processed options such as virgin coconut oil and extra virgin olive oil.

FAQ

1. Is coconut oil healthy?

Yes, coconut oil is considered a healthy cooking oil. It contains a unique combination of saturated fats and medium-chain triglycerides (MCTs), which are easily digested and used by the body for energy. These fats can help support balanced cholesterol levels and provide a steady fuel source for the brain.

2. Is olive oil healthy?

Yes, olive oil is considered a healthy fat and a staple of the Mediterranean diet, often associated with better heart health and overall well-being.
In addition, olive oil is rich in monounsaturated fats and polyphenols, which help support balanced cholesterol levels, reduce inflammation, and protect cells and DNA from oxidative stress.

3. Which is better, coconut oil or olive oil?

There’s no definitive winner when comparing coconut oil and olive oil, as both offer heart-healthy benefits and unique nutrients.
Coconut oil is higher in saturated fats and lauric acid, while olive oil is packed with polyphenols and monounsaturated fats.

4. Can I use coconut oil for cooking?

Yes, coconut oil is an excellent cooking option. With its neutral flavor and high heat stability, it’s perfect for baking, roasting, frying, and sautéing.

5. Is eating coconut oil every day healthy?

In moderation, coconut oil can be a healthy daily addition to your diet. It provides beneficial fats, including MCTs, which can support energy levels and brain function.
However, like all fats, it’s best to consume it in balance with other nutritious foods to support a healthy body and avoid weight gain.

6. Is olive oil good for heart health?

Olive oil is widely recognized for its benefits to heart health. It’s rich in monounsaturated fats, which help support healthy cholesterol levels and blood pressure.
Additionally, olive oil’s polyphenols may help reduce inflammation, protect blood vessels, and support overall cardiovascular health.

7. Is olive oil keto-friendly?

Yes, olive oil is keto-friendly. To benefit from the best flavor and optimal nutrition, avoid refined olive oil that has been heavily processed and opt for extra virgin olive oil instead.

8. Is coconut oil keto-friendly?

Yes, coconut oil is keto-friendly. However, avoid chemically treated and bleached-refined coconut oil and choose virgin coconut oil for maximum health benefits and the best flavor.

9. Can I have coconut oil while fasting?

While coconut oil is keto-friendly, you should avoid having coconut oil while fasting as it’s high in calories and can break the metabolic fasting state.

10. What type of olive oil is best?

For the maximum health benefits, opt for cold-pressed extra virgin olive oil as this variety retains the highest levels of polyphenols and offers a rich, robust flavor.
Avoid refined olive oils, as they undergo heavy processing, resulting in a lighter color and a milder taste, which lacks the full nutritional benefits of extra virgin olive oil.