If you are stuck between olive oil or vegetable oil, which one will be better for you, then this article is yours. We will discuss every inch of interest and let you know which oil you should use and which one you can avoid.
Vegetable oil and olive oil
Both vegetable and olive oil are plant-based oil widely used for various purposes but especially in cooking. Olive oil is simply derived from olives and is less processed than vegetable oil. While vegetable oil is usually a mixture of several types of plant oil and a heavily processed product to give a neutral taste.
Is vegetable oil healthy?
Vegetable oil is healthy to use in cooking. They are often labeled as “heart-healthy”. Vegetable oil is polyunsaturated fat oil which is directed to reduce the risk of heart problems and diseases in comparison to saturated fats. Therefore, vegetable oils are also suggested by the experts as the alternatives to sources of saturated fat, for example, butter, lard, tallow, and others. Let’s see the side effects of flaxeed oil.
The 7 Vegetable Oil Benefits
1. Vegetable oils are extracted from several plant sources. Hereby, they play an important role to preserve the nutrition of the food by providing good flavor, improved texture, and conducting heat while cooking food.
2. Vegetable oil is a major source of energy as it contains different plant oils like olive oil, sunflower oil, coconut oil, etc. You may check canola oil vs vegetable oil.
3. Vegetable oil also carries essential nutrients that play vital roles in boosting metabolism, protecting brain cells, reducing the risks of heart diseases and overall growth of the body.
4. Vegetable oil has good fats like MUFA and PUFA. MUFA is a fat that helps to lower LDL which is bad cholesterol and helps to maintain the HDL that is the good cholesterol level in the body. On the other hand, PUFA helps to reduce the risk of cardiovascular diseases.
5. Also the polyunsaturated fats in the vegetable oil help to contribute nutrients like omega 3 and omega 6 in the body. Thus, it balances the level of LDL and HDL in the body. The fat is also helpful to keep the heart-healthy.
6. Vegetable oil like peanut oil, wheat oil, and almond oil has enriched vitamin E. It helps to protect and develop the brain cells.
7. Vegetable oil has high antioxidants to protect and control the free radicals in the body to prevent blood clots and blockages in the coronary arteries.
Olive Oil/Olive Vegetable Oil
Olive oil is a liquid oil or fat extracted from the olives. Olive oil has a wide use. It is used in cooking and frying foods or dressing salads. Olive oil has 380 degrees Fahrenheit smoking point. Also, it is used in beauty products such as cosmetics, pharmaceuticals, soaps, skincare products, and so on. Then it is traditionally used as a fuel for oil lamps.
Is olive oil healthy?
Olive oil is extremely healthy to use in foods. It is mostly an unsaturated oil containing polyunsaturated and monounsaturated fats. These fats are useful to maintain good cholesterol levels in the body. Next, the large amount of antioxidants in olive oil like vitamin k and vitamin E helps to protect against chronic diseases. It reduces information.
The 5 Olive Oil Benefits
1. Olive oil has rich monounsaturated and polyunsaturated healthy fats that are good for maintaining cholesterol levels, reducing inflammation, and protecting against cancer genes. Monounsaturated fats also help you to reduce the risk of stroke and cardiovascular diseases. Let’s see does fish oil make you gain weight or not?
2. Olive oil is fairly nutritious with vitamin K and vitamin E. They have many biological benefits. It is filled with antioxidants that fight against chronic diseases.
3. Olive oil combats diseases like cancer, heart attack, type 2 diabetes, metabolic syndrome, arthritis, obesity, and many other diseases by its anti-inflammatory properties.
4. Olive oil has some positive effects on fighting the neurodegenerative condition called Alzheimer’s disease by building up beta-amyloid plaques inside the brain cells.
5. Olinamed ve oil contains antibacterial properties. It also inhibits the stomach bacteria helicobacter and pylori that can cause ulcers and cancer in the stomach.
Olive Oil vs Vegetable Oil based on below 10 categories:
1. Processing and flavor
Both olive oil and vegetable oil are plant oils. They are derived from plants, cleaned with chemicals, then heated to remove the impurities and extend the duration of their shelf life. However, the more the oils are processed, the less nutrients and flavors.
Vegetable oil is a blending of several oils and highly processed oil. It is gained from various sources like canola, cottonseed, sunflower, soybean, corn seeds, etc. Therefore, it needs more processing to remove the impurities and make neutral flavor oil.
While olive oil is only made from pressed olives. Thus, it is the least processed oil. So it has more flavor than vegetable oil.
Oil processing systems affect nutrition as well. Both olive oil and vegetable oil contain monounsaturated and polyunsaturated fats.
Olive oil has rich monounsaturated fats like oleic acid, linoleic acid, and palmitic acid. It has rich antioxidants and anti-inflammatory ingredients such as tocopherols, carotenoids, and polyphenol. Least processed and minimally refined olive oil has micronutrients like vitamin E and vitamins K.
On the other side, vegetable oil is not high in antioxidants. It has polyunsaturated fats and omega 6 fatty acids. The heavy refining process destroys the nutritional compositions such as micronutrients, antioxidants, and beneficial plant compounds, including tocopherols, phytosterols, polyphenols, and coenzymes.
Again, a 100 gm olive oil contains 884 calories with 153% fat. Meanwhile, a 100 gm vegetable oil has 167% fat and 884 calories.
3. Cooking with olive oil vs. vegetable oil
When you want to cook something in moderate heat then use olive oil for the best outcome. And when you are preparing some high heat dishes then pick up the vegetable oil for high heat content. Olive oil has moderate smoking points so it begins to smoke in high heat. Also, the nutritional compositions start degrading in high heat cooking.
4. Olive oil vs vegetable oil smoke point
The smoking point of the olive oil is around 390 degrees Fahrenheit or 200 degrees Celsius. On the other hand, vegetable oils’ smoke point is 400 degrees Fahrenheit or 205 degrees Celsius. Although both oils have almost the same smoking points yet vegetable oil has a little bit higher smoking point than olive oil’s smoking point.
5. Olive oil vs. vegetable oil taste
Generally, vegetable oil does not have any particular taste practically. So if you want to keep the flavor of the recipe then vegetable oil is a perfect choice. Hereby, vegetable oil is the best option to fry and to bake as it does not add any further taste.
Meanwhile, olive oil is extracted from pressed olives. So olive oil has its own taste and flavor. It affects the flavor of the dishes with its own distinct flavor. However, olive oil is used in cooking when you want a certain flavor of olive oil in the recipes.
6. Olive oil or vegetable oil for steak
Vegetable oil such as canola oil, peanut oil, and vegetable oil blends are the right oils to grill the steak for the perfect taste. Vegetable oil is a light clear color, neutral in flavor, and has a high smoke point. So the steak will not burn at high temperature and will not affect the taste as well as the flavor of the steak. In fine, vegetable oil is perfectly fine for making steak. Let’s see the foods that won’t make you gain weight.
7. Cooking chicken in vegetable oil or olive oil
As vegetable oil has a higher smoke point than olive oil, it is better to cook and fry chicken with vegetable oil at a high temperature. Frying chicken in olive oil is also fine. Chicken is tender and does not need a high flame to cook.
So it can be cooked in moderate heat with olive oil. Olive oil has its distinct fruity olive taste. Therefore, cooking chicken in olive oil will add a flavor and taste to the chicken. If you are okay with the flavor then you can cook chicken in both vegetable and olive oil.
8. Olive oil or vegetable oil for potatoes
Both olive oil and vegetable oil can be used for roasting potatoes. Vegetable oil has no taste and flavor at all. Therefore it will not overpower the taste and the flavor of the potatoes. Its high smoke point is also perfect for roasting potatoes without burning. Meanwhile, olive oil is also fine for roasting potatoes. It adds some flavor to the potatoes and has a considerable amount of heat smoke point to roast potatoes.
9. Olive oil vs vegetable oil in brownies
Oil is primarily used in brownies for fat, making them soft and preventing the batter from clumping. Now, vegetable oil tastes neutral that allows the reaching taste of the brownies to shine through. But, olive oil has a mild taste that adds a pungent taste to the brownies.
Some say that olive oil adds a bitter taste to the brownies. To combat that problem, you can pick a lighter one instead of extra virgin olive oil. In fine, both the oil has almost the same texture and density. So if you are okay with the taste and smell of olive oil then you can use any while baking brownies.
10. Olive oil vs vegetable oil baking
Vegetable oil is best for baking because of its clear texture, light color, neutral flavor, and high smoke point. All these qualities approve the baking recipes to maintain their own taste, color, and texture. On the contrary, olive oil has its own distinct taste and flavor which adds to the recipes.
Yet you can take a 1 to 1 ratio of olive oil along with vegetable oil for baking. Also, the flavor of olive oil goes well with citrus flavor. So you can pair them up while baking for a nice flavor.
Olive oil recipes Vs. Vegetable oil recipes
The differences between the olive oil and vegetable oil recipes are given below.
Olive oil recipes:
You can cook seafood such as broiled salmon, pan-fried cod, or pan-seared salmon with olive oil.
1. Sautéed vegetables for instance Broccoli, Mixed Vegetables, Peppers, Mushrooms, Green Beans, Zucchini, or potatoes taste good with olive oil.
2. Olive oil is perfect for Roasting vegetables like Potatoes, Green Beans, Broccoli, Cauliflower, or Mushrooms
3. Salad dressings like Balsamic Vinaigrette, Apple Cider Vinegar Dressing, Dijon Mustard Dressing, or Dressing up taste perfectly fine with olive oil.
Vegetable oil recipes:
1. Waffles and pancakes like Perfect Waffle Recipe or Cozy Applesauce Pancakes give the perfect taste with vegetable oil. Let’s see the foods that lose belly fat.
2. Cookies and brownies can achieve a definite taste if baked in vegetable oil.
3. Eggs and red meat should be cooked in vegetable oil for its high smoke point.
4. Quick loaves of bread cook well in vegetable oil.
5. Vegetable oil provides the taste of Muffins shine through if made using vegetable oil, like Classic Cornbread Muffins and others.
When to Use Vegetable Oil vs. When to Use Oil olive oil
Olive oil is mainly used for Salad dressing, sautéing, to dip bread. One spoon of olive oil is also taken before taking the meal. On the contrary, vegetable oil is generally used for deep frying, frying, baking, and sautéing.
Is vegetable oil the same as olive oil?
Vegetable oil and olive oil have almost the same smoking point that is around 400 degrees Fahrenheit or 200 degrees Celsius. Also, some olive oils are highly refined and processed like vegetable oil. In such cases, both of these oils have minimal micronutrients and less nutritional compounds.
Can you substitute vegetable oil for olive oil?
Definitely, you can substitute vegetable oil for olive oil. Therefore, the substitution of the oils depends on what you are making. Both the oil has around 400 degrees Fahrenheit smoke point. So you can fry with any of these oils.
Then for marinating, dressing salads, and savory sauces both of these oils are easily replaceable. Yet, it is recommended to use olive oil in low to minimum heat cooking, since olive oil has a moderate smoking point.
What are the differences between vegetable oil and olive oil?
Olive oil is derived from pressed olives only. But, vegetable oil is retained from different plants, for example, canola, corn, soybeans, sunflower, etc.
Olive oil is normally used in salad dressing, marinating, and sautéing. On the contrary, vegetable oil is ideal for frying and baking.
Olive oil is least processed as it only comes from the olive. On the other hand, vegetable oil is highly processed oil as it comes from many plants and it takes a heavy refining process to neutralize the flavor.
Olive oil is packed with micronutrients, antioxidants, vitamin E, and vitamin K. But vegetable oil has fewer antioxidants and lacks micronutrients like olive oil.
Is olive oil a vegetable oil?
Olive oil is technically a vegetable oil. But the difference is vegetable oil has a clean as well as neutral taste and flavor. Meanwhile, olive oil has a fluffy olive flavor. Also, vegetable oil is a blend of different types of plant oils. Then olive oil has a low heat smoking point so it is not recommended to cook dishes that require high heat with olive oil.
The 6 Best oil for cooking
Without olive and vegetable oil there are some other oils that are too good for health. Here are the names of the 6 best cooking oils.
1. Canola oil
Canola oil is gained from the canola crops created through plant crossbreeding. It involves synthetic chemical processing. Hereby, canola oil is not so good in nutrition sources like other vegetable oils. It has a light flavor, smooth texture, and high smoke point. It is a versatile cooking oil used for cooking, frying, sautéing, grilling, baking, stir-frying, etc. It is also used in salad dressing and sauces.
2. Sunflower oil
Sunflower oil is extracted from sunflower seeds. The oil is available in both refined and cold-pressed form. The oil has a high smoking point around 450 degrees Fahrenheit. Sunflower oil is often used for sautéing, deep frying, and baking foods. Sunflower oil is packed with vitamin E that keeps the skin healthy. It is also rich in mono and polyunsaturated fats to maintain healthy health.
3. Avocado oil
Avocado oil contains one of the highest smoking points like 520 degrees Fahrenheit. It is a good option for all types of high heat cooking. The oil is rich in monounsaturated fats, oleic acid, and omega 9 which is highly beneficial for good health.
4. Peanut oil
Peanut oil is made from peanut plant seeds. It is mostly used in sautéing, baking and frying. It has a high smoking point of 450 degrees Fahrenheit to withstand the heat without burning. It is rich in vitamin E, omega 6 fatty acids, and monounsaturated and polyunsaturated fats and antioxidants to fight against several chronic diseases.
5. Sesame oil
This vegetable oil is derived from sesame seeds. It is available in both toasted and untoasted varieties. Toasted one which is strong in flavor is normally used in Chinese and Asian cuisine cooking. In Asian cooking, the oil is more used for seasoning rather than as cooking oil. The sesame oil has no taste and is milder in texture and density. It is mainly used for sautéing.
6. Flaxseed or chia seed oil
Flaxseed oil is gained from pressing the dried flaxseeds. Flaxseed oil is not a typical cooking oil. It has a very low smoking point like 225 degrees Fahrenheit. There it is not perfect for cooking food as it can burn.
However, the oil can be used as finishing oil for items such as boiled vegetables, grilled meat, cooked grains, salad dressings, etc. This is a mild and crisp flavor oil ideal for blending with other oils for a strong flavor.
Question and Answer on Olive Oil vs Vegetable Oil
Is olive oil as bad as vegetable oil?
Olive oil is much better than vegetable oil when it comes to health benefits. Vegetable oil often tends to oxidize when heated. It has a large number of polyunsaturated fats and omega 6 fatty acids which are harmful if taken in excess.
The oil is extracted from the triglycerides of the plants so it can increase the risk of various diseases, like heart disease, cancer, diabetes, and obesity in excess intake. On the other hand, olive oil is the least processed oil. So it does not come across much chemical processing like vegetable oil.
But olive oil can increase the bodyweight if taken as it is high in calories. Then it helps to lower blood pressure so people with low blood pressure should be aware of the effects. It can also increase the risk of Trans fat diseases but the effect is less than that of vegetable oil has.
Is olive oil and vegetable oil interchangeable?
Olive oil is interchangeable with vegetable oil. Although both share almost the same smoke point, they do not have the same nutritional compositions. So they can be used as alternatives. In short, olive oil is ideal for moderate heat cooking dishes and when one wants olive oil’s flavor. And vegetable oil is preferred in high heat cooking and when you want a cleaner flavor in your dishes.
Is olive oil considered a vegetable oil?
Olive oil can be called vegetable oil technically. But they are not the same. They are made from different sources. Olive oil is made from olive fruits while vegetable oil is made from various plants sources such as sunflower canola, cottonseed, soybean, and corn.
Is Olive oil better than vegetable oil?
Olive oil, especially extra virgin olive oil, is healthier than vegetable oil. It is less processed and less refined thus it retains most nutrients, minerals, antioxidants, and vitamins. Besides, vegetable oil and vegetable oil blends go under a lot of processing and refining to neutralize the flavor.
Furthermore, olive oil helps to improve cognitive functions, reduce cardiovascular diseases, and has extensive health benefits than vegetable oil. So, extra virgin olive oil is much better and beneficial than vegetable oil.