About Olive Oil, Season's Eatings! We recently discussed the differences between canola oil and vegetable oil, and thought you might also like to know the differences between canola oil and olive oil.. A lot has been made about the nutritional benefits of both canola oil and olive oil. [1] Lisa Howard, a culinary industry pro and author of The Big Book of Healthy Cooking Oils, describes the confusion this way: "It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label" [2]. The smoke point of oil is the temperature at which it starts burning. Other commonly used plants include canola, corn and cottonseed. It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label.”. After vegetable oils are extracted, they are often cleaned with chemicals and heated. That said, vegetable oil is a far cheaper alternative. Additionally, some of the oils used, such as palm oil, are less environmentally friendly. When it comes to fats, the levels of potentially harmful polyunsaturated ones in vegetable oil are enough to give you pause: a serving of vegetable oil contains 61% polyunsaturated fats, compared to olive oil's 9%. When it comes to taste, olive oil--especially extra virgin olive oil--has a much richer flavor profile than vegetable oil, and can enhance the flavor of everything you cook. The most common plant used in commercial vegetable oil production is actually soybeans, with both Crisco and Wesson listing it as the top ingredient. If your recipe calls for vegetable or canola oil, you should definitely substitute those oils with gourmet extra virgin olive oil. What is it made of? Well, olive oil is richer in monounsaturated fat due to which it is tempting to choose it as a healthier cooking oil than the corn oil. The use of light oils is recommended when cooking at high temperatures. The smoke point is the temperature at which an oil starts to break down, thus releasing free radicals. Olive oil is a popular dressing for salads. While both olive and vegetable oils contain unsaturated fatty acids, olive oil contains higher amounts of monounsaturated fats. As Howard explains, processed oils often become rancid in the processing, as they’re treated past their natural heat tolerance. ; Oleic Acid In Olive Oil:Oleic acid is a monounsaturated fatty acid, which is known to suppress oncogene in the body. Try an olive oil tasting with your friends!). Choose a vegetable oil when you want a cleaner flavor and for high-heat cooking. The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. In fact, the term “vegetable oil” does not refer to any one type of oil – or one type of vegetable, for that matter. Overall, both corn oil and olive oil have demonstrated some major health benefits. Olive oil is well-known to be a nutrient-packed superfood, healthy and delicious on salads, soups, and stir-fries. The choice is as clear; reach for a bottle of olive oil instead of vegetable oil when baking or frying. Olive oil type contains saturated fat (14%) and mono saturated fat (73%) that makes it considered as the healthiest oil to use in cooking. According to Time, most vegetables are a blend of canola, corn, safflower, soybean, palm, and sunflower oils. The smoke point of olive oil is lower than regular vegetable oil and varies from 215° to 242° (extra virgin having a lower smoke point than the lighter version). Any dessert recipe that calls for vegetable oil as an ingredient is a perfect choice for olive oil. Mediterranean Diet vs Paleo: How Do They Compare. Proponents of vegetable oil will point to its higher smoke point, 460°F compared with extra virgin olive oil which can be as high as 410°F, as an advantage. Linoleic Acid In Sunflower Oil:Sunflower oil contains almost 65% linoleic acid while olive oil contains just 10% of it.It also contains omega 3 fatty acids and omega 6 fatty acids, which enhance neurological functions and reduce inflammation. Thanks to the relatively higher smoke points, both vegetable oil and olive oil can be used for many types of cooking, like sautéing, baking, roasting, and stir-frying. Some home chefs insist instead on using vegetable oil for this purpose, citing its neutral flavor profile and high smoke point. As detailed above, vegetable oil is more highly processed than olive oil, particularly virgin and extra virgin olive oil. The heating process removes impurities and prolongs their shelf life. Researchers agree. The main difference between olive oil vs. vegetable oil is that olive oil is higher in heart-healthy monounsaturated fats like oleic acid, which is thought to reduce levels of inflammation. Celebrate with Olive Oil, Olive Oil at the Center of Home Cooking Boom. Actually, to be precise, olives are fruits, not vegetables. Vegetable oil is more similar to extra light and regular olive oil, though even these are less processed than vegetable oil. It goes deeper than that. The truth is that, despite a a healthy-sounding name, vegetable oil is about as far from a vegetable as you can get. So, then which of the two is better? Extra virgin olive oils made with olives that were picked early in the season are known for their intense, versatile, vibrant flavors. Celebrate the Health and Versatility of Olive Oil. It’s important to note that light, air and storage temperature can also affect the stability of olive oil. Vegetable oil is more similar to extra light and regular olive oil, though even these are less processed than vegetable oil. Comparing to the olive oil, which is nutty and fruity, the vegetable oil tastes like, well, nothing. A vegetable oil is simply any cooking oil which is then extracted from one or more vegetables. However, the main difference lies in the type of fats in the oil, which determines if it's a healthy oil or not. What are the health benefits of olive oil? An error occurred, please try again later. Vegetable oil is made from plant sources like seeds and nuts, while olive oil is made from the olive fruit. … Please check your inbox and click the link to confirm your subscription. Olive oils made from olives picked later in the season are smoother, more buttery, and less spicy. Why? While the health benefits of olive oil are well documented, from improved heart health and immune system performance to decreased risk of chronic disease, a persistent misconception exists around using it for frying or baking. Vegetable oil has similar heart-friendly benefits as olive oil since the oil is a blend of heart-friendly oils, such as olive oil and canola. Corn oil is made from a germ, because corn is a grain. When choosing an olive oil for a particular dish or preparation, consider three factors: Flavor: In general, a lighter, more neutral oil is best for cooking, and a richer oil is best for sauces and finishing, when you can taste the depth of flavor. (As a general rule, all olive oil is healthy, but the more flavor, the more potential health benefits.) The term "vegetable" may conjure up images of leafy greens, but you will not find celery or broccoli in a bottle of vegetable oil. Here, we explore the differences between these two popular oils. A vegetable oil blend may include olive oil, but most of it is likely to be soybean or canola oil. Vegetable oil also has virtually no taste, making it an excellent option when baking or cooking foods. Here’s how olive oil compares to vegetable oil. Fat Quality Smoke point; Almond oil: 221 °C: 430 °F: Avocado oil: Refined: 270 °C: 520 °F: Mustard oil: 250 °C: 480 °F: Beef tallow: 250 °C: 480 °F Butter Vegetable oils show different percentages of poly saturated, mono saturated and saturated fat. Every a tablespoon of the oil has 120 calories. It is important, however, to understand the differences between the types of olive oil on the market. Corn oil Vs. Olive oil. Sorry, avocado oil, but olive oil and vegetable oil can actually take the heat, and your high smoke point services aren't needed for this round comparing different oils! Manufacturers make vegetable oil from oilseeds, legumes, nuts, or the flesh of some fruits. Unlike other vegetable oils, you can consume olive oil that has been freshly pressed from the fruit with no further processing. Olive oil is extracted from only pressed olives, with extra virgin olive oil being the least processed version. When we choose cooking oil we should consider its health benefits and its flavor. [5] However a study published by ACTA Scientific Nutritional Health found that refined oils higher in polyunsaturated fats proved to be less stable under high temperatures and oxidized much more quickly than oils lower in PUFA. The Oil 411: Olive Oil vs Vegetable Oil vs Canola Oil Cooking Tips Here’s a break-down of some cooking oil basics, since a lot of new cooks have questions about which oils to use and when. Both have been promoted to the public as healthy alternatives to other oils on the market. [3]. If you’re deep-frying something – which should be done sparingly, of course – vegetable oil would be a fine choice. Vegetable oil is used for cooking with relatively higher temperature. Olive oil and vegetable oil are both rich in poly- and monounsaturated fats, have their own benefits for health, their own taste. [4] There is some evidence that vegetable oil has been produced from various plants for at least 4,000-5,000 years. As Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center, told Time, “Generally I tell people to use olive oil whenever you can instead of a corn or a soybean oil.” While she notes that they aren’t necessarily bad for you, “you can get so much more benefit from olive oil.”. No matter what’s in it, a vegetable oil is sure to be refined and heavily processed. Vegetable oils tend to have much higher smoke points than olive oil, so they can be used for high-heat recipes without smoking and changing the flavor of the food. Recommended reading: Best Olive Oil Dispensers. Nonetheless, this does not stop anyone from calling it a “vegetable oil.” Posted in: Vegetable oil vs olive oil leads you to know certain aspects about both oil types. In general, one tablespoon of olive oil contains the following, according to the USDA: In general, a tablespoon of vegetable oil contains the following, according to the USDA: As shown above, high quality olive oil is lower in potentially harmful, inflammatory saturated fat content and higher in the good fats -- heart-healthy monounsaturated fats, making it the healthiest option not just of the two, but of a lot of other popular oils. Convert Vegetable or Canola Oil to Olive Oil. However, a few recent studies indicate that the corn oil is likely to reduce sugar as well as cholesterol levels. Olive Oil Compared to Vegetable Oil. These are often called pungent, peppery, and grassy. Here are a few of the many benefits. As they aren’t labeled as such, consumers aren’t able to make that choice on their own. Let’s try to compare vegetable oil vs olive oil. The study compared ten of the most commonly used oils and found that extra virgin olive oil is the most stable cooking oil. Exactly which vegetables were used – and how they were grown – does not appear on the label in most instances. While refined olive oils like regular and light/extra light olive oil have a neutral flavor that’s somewhat comparable to vegetable oil, virgin olive oils contain a multitude of flavors. As detailed above, vegetable oil is more highly processed than olive oil, particularly virgin and extra virgin olive oil. However, if due to your cooking or baking requirements, or individual taste preferences, you prefer to use a neutral flavored cooking oil, choose a bottle labeled "pure" or "light tasting" rather than extra virgin. And remember, whether you choose extra virgin or light tasting olive oil, olive oil can take the heat! What exactly is vegetable oil? If you have only two oils sitting in your pantry, we’re willing to guess they’re an olive oil and a vegetable oil (though we also know there's a few of you with canola oil and coconut oil instead). The best solution might be to follow a reduced-saturated-fat diet like the one used in the corn oil vs olive oil study, and to consume 2 tablespoons of each of these flavorful plant oils as part of … Sunflower oil is made from a seed. Upon first glance, the two labels look rather similar. And with the added flavor comes additional potential health benefits, derived from the unique olive antioxidants and polyphenols. Free radicals are inflammatory compounds that can damage health by promoting oxidative stress. Keep olive oil in a room-temperature cupboard, and use within six months of opening. https://time.com/5342337/best-worst-cooking-oils, https://www.ams.usda.gov/grades-standards, https://fdc.nal.usda.gov/fdc-app.html#/food, https://www.ncbi.nlm.nih.gov/pmc/articles/, https://pubmed.ncbi.nlm.nih.gov/15642702/, https://www.sciencedaily.com/releases/2017/06/, https://www.aboutoliveoil.org/olive-oil-smoke. Proponents of vegetable oil will point to its higher smoke point, 460°F compared with extra virgin olive oil which can be as high as 410°F, as an advantage. The term is a catch-all for any oil made from plant sources. Olive oil and vegetable oil have similar smoke points at around 400°F. In order to create oil from these plants, the seeds must undergo extensive processing. Here’s a brief introduction to how each is made. Using olive oil instead of other vegetable oils won’t affect the caloric content. Corn is not a vegetable, right?! Antioxidants and the like are not included on a typical nutrition label. No carrot oil or broccoli oil… The smoke point of vegetable oils vary and are higher for oils used for frying, like canola oil (smoke point 242°), and safflower oil (smoke point 265°). The flavor of the vegetable oil will not overshadow or impact the overall flavor of the dish. Coconut oil contains the highest saturated fat amount which is 92% and it is used within d… [5] Is It Safe to Cook with Extra Virgin Olive Oil? Vegetable Oils are actually made from seeds, germs, and beans. (Would you like to experience the vast array of flavors? What’s more, olive oil (particularly extra virgin olive oil), a healthy dose of polyphenols, powerful antioxidants that protect the body from free radicals. While this might not be considered a high temperature compared to the somewhat low smoke point of extra virgin or virgin olive oil at 350º to 410ºF, refined olive oils (like regular olive oil and extra light olive oil) can reach a smoke point as high as 470ºF. Oil chosen for healthy cooking is the one with less fat and cholesterol. In summary, use olive oil when you want its flavor in a dish and for moderate-heat cooking. As such, vegetable oil has a neutral, generic taste. [4]. What’s more, it’s typically difficult to know what a vegetable oil is actually made of. 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