Can I substitute coconut oil for olive oil?
By
Dr Rafael Frascino Cassaro (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Rafael Frascino Cassaro PhD is a Chemist with expertise in Food Technology, extraction of essential oils from food sources, organocatalysis, extraction by supercritical CO2 and organic chemistry. He writes and reviews content on these topics.
Dr Rafael Frascino Cassaro’s Highlights:
- PIPE-FAPESP Project Coordinator for the company Bioativos Naturais Ltda involving the extraction of essential oils from food sources, with supercritical CO2.
- PhD in Chemistry with research in supercritical fluid reactivity.
- Bachelor of Environmental Chemistry at University of São Paulo State (UNESP)/Brazil
Professional Experience:
Dr Rafael Frascino Cassaro’s Experience:
Dr Rafael coordinated a PIPE-FAPESP Project (Company Research and Innovation Project) for the company Bioativos Naturais Ltda, involving the extraction of essential oils with supercritical CO2 from food sources such as turmeric, ginger, hops, orange bagasse, pepper rose, cupuaçu pie, among others.
Dr Rafael has worked on a project, involving studies of the influence of pre-treatment on the recovery of crude food extracts by extraction with supercritical CO2 (Supercritical Fluid Extraction or SFE) and with pressurized liquids (ethanol and water) for food sources, aimed at obtaining oleoresins; determination of global yield and chemical composition of crude extracts. As a postdoctoral fellow for the Food Engineering department at the University of Campinas/Brazil
Dr Rafael Frascino Cassaro has worked as a substitute Professor at the University of São Paulo State (UNESP) on General Chemistry and Thermodynamics II disciplines for the Food Engineering course.
Education:
- 2009 Bachelor in Environmental Chemistry at the State University of São Paulo, Brazil
- 2015 PhD in Chemistry with research in supercritical fluid reactivity University of São Paulo, Brazil
- 2017 Post Doctoral in Food Engineering Research: Influence of Biomass Pre-Treatment on Supercritical CO2 Extraction: Preservation of High Added Value Assets and Reduction of Process Costs at the State University of Campinas, Brazil
The main publications of Dr Rafael Frascino Cassaro are:
RC Bazito, RF CASSARO, LC OLIVEIRA, RA Gariani, CAO Nascimento. (2013). Proline derivatives as organocatalysts for the aldol reaction in conventional and non-conventional reaction media. Green Processing and Synthesis 2, 43-50
TS Bastos, SB Rodriguez Reartes, MS Zabaloy, RF Cassaro, RC Bazito. (2019).Phase Behavior for the System Carbon Dioxide plus p-Nitrobenzaldehyde: Experimental and Modeling JOURNAL OF CHEMICAL AND ENGINEERING DATA 64 (5), 2116-2125
GH Sakae, LM Takata, AS Paulino, RC Bazito, RF Cassaro, C Princival, .(2013). A high enantioselective Proline-based helical polymer catalyst for aldol type reaction. Blucher Chemistry Proceedings 1 (2), 214-214
You can view some of Dr Rafael’s work below and links to his professional profile.
Research Gate: https://www.researchgate.net/profile/Rafael-Cassaro-2
Fapesp: https://bv.fapesp.br/pt/pesquisador/680718/rafael-frascino-cassaro/
Google Scholar: https://scholar.google.com/citations?user=ToO7HIcAAAAJ&hl=en
Linkedin: https://www.linkedin.com/in/rafael-frascino-cassaro-4a156a37/?originalSubdomain=br
ORCID: https://orcid.org/0000-0002-3729-2858
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the query, “Can I substitute coconut oil for olive oil?” and will discuss some properties of coconut oil. Moreover, we will discuss why coconut oil is not considered a good alternative to olive oil.
Can I substitute coconut oil for olive oil?
Yes, it is possible to substitute coconut oil for olive oil.
Extra Virgin Olive Oil (EVOO) exhibits a diverse array of bioactivities primarily due to its robust antioxidant capacity. When integrated into a regular diet, EVOO provides a multitude of health advantages and acts as a preventive measure against various diseases.
These encompass cardiovascular and vascular conditions, neurodegenerative disorders, cytotoxic ailments, metabolic disorders, inflammatory diseases, and more. (2)
iCoconut oil on the other hand should not be considered a healthy oil.
Studies have shown that high consumption of coconut oil significantly increases LDL-cholesterol when compared to nontropical vegetable oils. This is primarily due to its notable saturated fat content.
Therefore, it is advisable to exercise caution and limit the consumption of coconut oil to maintain a heart-healthy diet (1)
Is using coconut oil regularly unhealthy?
Yes. coconut oil does have a high saturated fat content, and so does not contribute to reducing the risk of cardiovascular disease (CVD). Consequently, it is advisable to limit the consumption of coconut oil.
Notably, there is currently no substantial evidence to support the notion that consuming coconut oil, as opposed to unsaturated oils, improves lipid profiles or reduces the risk of cardiovascular disease. (1)
What are the health benefits of extra virgin olive oil?
The exceptional health benefits of Extra Virgin Olive Oil (EVOO) can be attributed to its functional compounds, which include polyphenols, tocopherols, carotenoids, sterols, fatty acids, squalene, and more.
The lipid fraction of EVOO possesses protective properties against coronary, autoimmune, and inflammatory disorders. It also exhibits anti-thrombotic effects and aids in regulating blood pressure.
Apart from the lipid fraction, EVOO contains tocopherols and polyphenols, albeit in smaller quantities. Nevertheless, these compounds significantly contribute to the powerful antioxidant and anti-inflammatory activities of EVOO, along with other valuable qualities.
Through the provision of substances that can prevent the onset or progression of various diseases, EVOO proves highly beneficial for a wide range of health conditions. These include cardiovascular and circulatory disorders, metabolic disorders, and processes associated with carcinogenesis. (2)
What is the nutritional profile of coconut oil?
Coconut oil consists of approximately 92% saturated fatty acids, 6% monounsaturated fatty acids, and 2% polyunsaturated fatty acids.
A half cup (100 grams) of fresh coconut contains the following nutritional profile: 354 calories, 15g carbohydrates, 9g fiber, 3g protein, 33g total fat, 30g saturated fat, 1.4g monounsaturated fat, 0.4g polyunsaturated fat, and 0mg cholesterol. (3)
The predominant fatty acid in coconut oil is lauric acid, comprising approximately 48.40%–52.84% of the total fatty acid content. The oil also contains a significant amount of medium-chain fatty acids (MCFA), which range from 65.7%–71.3%.
The presence of phenolic compounds in coconut oil varies depending on the processing method, and their quantity can be detected to some extent. (4)
What is the nutritional profile of olive oil?
Olive oil is characterized by its high content of monounsaturated oleic acid, comprising 55% to 83% of its composition. Compared to linoleic acid, the predominant polyunsaturated fatty acid found in most vegetable oils, oleic acid is significantly less prone to oxidation, making olive oil more stable. (5)
Virgin olive oil is particularly abundant in monounsaturated fatty acids, as well as phenolic compounds and antioxidants, all of which contribute to its exceptional nutritional value. (6)
Why cook with coconut oil?
Coconut oil possesses a notable advantage in its high level of saturation, which enhances its resistance to oxidation and polymerization.
This unique characteristic grants coconut oil a higher level of stability compared to other oils, making it well-suited for long-term storage and various cooking applications.
It is particularly effective for single-use shallow frying. However, it is advisable to avoid using coconut oil for deep-frying, as it has a relatively lower smoke point. (7)
Why cook with olive oil?
When it comes to high heat cooking, particularly in home cooking, virgin olive oil (VOO) is a preferable choice over other vegetable oils, including coconut oil.
When used within appropriate temperature limits without overheating, VOO undergoes minimal changes and demonstrates performance that is often equal to or even superior to refined vegetable oils.
This can be attributed to the well-balanced composition of VOO, encompassing both major and minor components. (5)
Throughout the cooking process, specific compounds migrate between virgin olive oil (VOO) and the food being prepared, influencing the final outcomes. When food incorporates antioxidants from VOO, it becomes less susceptible to oxidation, leading to a reduction in the formation of undesirable products.
Furthermore, the transfer of beneficial compounds from the food to VOO during cooking aids in preserving these valuable substances. As a result, their bioaccessibility is enhanced, enabling the body to effectively utilize them. (6)
How coconut oil fares compared with plant oils?
In comparison to cis unsaturated plant oils, coconut oil has the potential to elevate levels of total cholesterol, HDL-C, and LDL-C, although to a lesser extent than butter. However, the impact of coconut oil consumption on the total cholesterol to HDL-C ratio has often been unreported.
Based on the existing body of evidence, it is recommended to replace coconut oil with cis unsaturated fats as a means to reduce the risk of cardiovascular disease (CVD). Therefore, there is no substantial support for the popular claims promoting coconut oil as a healthy option for decreasing CVD risk.
Furthermore, there is no evidence to suggest that coconut oil consistently differs from other saturated fats in terms of its effects on blood lipids and lipoproteins. (8)
Why is healthier cooking with olive oil?
Utilizing extra virgin olive oil (EVOO) for high-heat cooking, such as frying, enhances the quality of dietary fat intake, playing a crucial role in the prevention of cardiovascular and other diseases. This positive impact can be attributed to the favorable fatty acid profile found in EVOO, which contributes to its health benefits.
Furthermore, when frying foods with EVOO, they become enriched with various health-promoting microconstituents, including polar phenolics, squalene, phytosterols, tocopherols, terpenic acids, and thermal/oxidative decomposition products.
These components have the potential to interact with the constituents of the food, thereby augmenting its nutritional value.
Clinical studies have demonstrated a significant reduction in cardiovascular-related events through the use of EVOO, even when employed for frying. EVOO exhibits beneficial effects and superior protective properties compared to oils like sunflower oil, particularly in preventing DNA oxidative damage. (5)
Other FAQs about Oils that you may be interested in.
Can I substitute extra virgin oil for vegetable oil?
Can I use olive oil in a cake?
Can I use olive oil instead of sesame oil?
Conclusion
In this brief guide, we answered the query, “Can I substitute coconut oil for olive oil?” and discussed some properties of coconut oil. Moreover, we discussed why coconut oil is not considered a good alternative for olive oil.
References
- Neelakantan N, Seah JY, van Dam RM. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation;141(10):803-14. 2020.
- Jimenez-Lopez C, Carpena M, Lourenço-Lopes C, Gallardo-Gomez M, Lorenzo JM, Barba FJ, Prieto MA, Simal-Gandara J. Bioactive Compounds and Quality of Extra Virgin Olive Oil. Foods. 9(8):1014. 2020.
- Marcus, J. B. Lipids Basics: Fats and Oils in Foods and Health. Culinary Nutrition, 231–277. 2013.
- Ghani NAA, Channip AA, Chok Hwee Hwa P, Ja’afar F, Yasin HM, Usman A. Physicochemical properties, antioxidant capacities, and metal contents of virgin coconut oil produced by wet and dry processes. Food Sci Nutr.6(5):1298-1306. 2018.
- Chiou, A., & Kalogeropoulos, N. Virgin Olive Oil as Frying Oil. Comprehensive Reviews in Food Science and Food Safety, 16(4), 632–646. 2017.
- Julián Lozano-Castellón, José Fernando Rinaldi de Alvarenga, Anna Vallverdú-Queralt, Rosa M. Lamuela-Raventós, Cooking with extra-virgin olive oil: A mixture of food components to prevent oxidation and degradation, Trends in Food Science & Technology, 123, 28-36, 2022.
- Wallace, T. C. Health Effects of Coconut Oil—A Narrative Review of Current Evidence. Journal of the American College of Nutrition, 1–11. 2018.
- Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews;74(4):267-80. 2016.
