Can I use olive oil instead of vegetable oil?

In this short article, we will answer the question “Can I use olive oil instead of vegetable oil?”, and discuss the advantages of doing so. We will also point out the role of fats in our diet and discuss whether healthy fats can still make us fat or not.

Can I use olive oil instead of vegetable oil?

Yes, you definitely can use olive oil instead of vegetable oil. 

Due to the fact that they are such dissimilar compounds from one another, fats cause a lot of debate. Some of them, including saturated fats and hydrogenated (trans) fats, are known to be unhealthy for the body and are linked to the emergence of cardiovascular disorders. 

Others are undoubtedly protective and may be helpful in stopping the same ailments. Because only 7% of the fat in the diet can be saturated, it is crucial to be clear about which fats we mean when we state that a healthy diet should contain 30% of fat. 

For example, consuming beef or olive oil counts as 30% of the fat in a healthy diet. Numerous academic studies have proven the health benefits and nutritional value of olive oil. 

Numerous studies have shown that this sort of fat, particularly virgin or unprocessed olive oil, can help prevent cancer and heart disease. 

In addition to the standard monounsaturated fat found in all varieties of olive oil, it also has significant amounts of vitamin E, beta carotene, and polyphenols. It is essentially free of saturated fat. 

It appears that the combination of these chemicals is quite significant and is what gives them their anti-inflammatory and antioxidant properties. 

The virgin or extra virgin olive oils sold in supermarkets are distinguishable from refined oils, which, despite providing sources of monounsaturated fats, have lower levels of polyphenols (150 to 350 mg/kg), by their direct setting or centrifugation production methods. 

With all these benefits, using olive oil in cooking has evolved into a refined and healthful practice. But how much is it beneficial to substitute olive oil for vegetable oil? There isn’t any benefit.

Like everything else in nutrition, nutrients need to be balanced, and removing our body’s main sources of necessary fats—polyunsaturated omega 3 and omega 6—seems counterproductive. 

With vegetable oils, we may cook to the recommended levels of fats without the need for supplements.

The potential for saturating healthy fats from olive oil

Oils can be cooked or utilised at room temperature in food preparation without affecting their nutritional value. 

The use in frying remains a major concern. In this regard, research has shown that as the frying time is extended, these oils lose their portions of healthy fats while simultaneously increasing their concentrations of saturated and trans fats.

Nothing stops olive oil from being used occasionally in the preparation of heated foods, but its primary usage is to add to food that has already been prepared.

Olive oil has a poorer resistance to saturation after extended heating compared to vegetable oils. However, it may be quickly prepared and heated to perfection.

Fats—are they necessary for us?

Yes. Since there is so much discourse about the negative consequences of lipids, many individuals choose to forgo using vegetable oil when preparing food and tout this decision as an advantage. 

The primary sources of the omega 3 and omega 6 necessary fats in our diet are vegetable oils, especially soybean oil. They are referred to be essential since our bodies cannot create them, necessitating our consumption of the foods we choose to eat.

If we eliminate this crucial nutrient from our diet, our body may no longer be protected from a cardiovascular and immunological standpoint. Therefore, consuming these healthy fats in moderation while cutting back on saturated fats is the optimal nutritional strategy.

Do healthy fats also make you fat?

Yes. As a final piece of advice, keep in mind that even though we are aware of the great nutritional and therapeutic value of vegetable oils, primarily because of their abundance in omega 3.

We cannot help but draw attention to the fact that excessive consumption of any fat can significantly raise the calorie content of foods.

This makes healthy diets dangerously high in calories and increasing the risk of obesity, which may outweigh all the advantages of healthy fats.


In this short article, we answered the question “Can I use olive oil instead of vegetable oil?”, and discussed the advantages of doing so. We have also pointed out the role of fats in our diet and discussed whether healthy fats can still make us fat or not.


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