Why Coconut is The Best Substitute for Olive Oil 5
Olive Oil or Coconut Oil: Which is Better? 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.