Olive oil is more versatile than you might think.
Atlas Studio/Getty Images
Theres a lot of chatter aroundolive oil.
Rightfully soits a staple in the Mediterranean diet, and its considered one of thehealthiest cooking oils.
Photo:Atlas Studio/Getty Images
However, its not the most commonly used oil in the United States.
That title belongs to soybean oil, the most popular vegetable oil.
Heres what you gotta know about these different oils, and whether theyre interchangeable.
What Is Vegetable Oil?
Olive Oil vs.
Vegetable Oil: Whats the Difference?
Both are common oils, but theyre not the same.
Heres how they differ.
Neither chemicals nor heat are used to make VOO and EVOOtheyre mechanically extracted to retain their flavors and nutrients.
Made from a singular ingredientolivesolive oil has been around for thousands of years.
Vegetable oil, on the other hand, is highly refined.
This makes vegetable oil ahighly processed food, and one that hasnt been around for as long.
The vegetable oil used today was introduced less than 200 years ago.
Nutrition
Its no secret that olive oil hasmany nutritional benefits.
Rich in monounsaturated fatty acids (MUFAs), olive oil is known for providing plenty ofhealthy fats.
Its also a potent source ofantioxidantsknown aspolyphenols, which may help lower the risk of certain diseases,researchshows.
Soybean oil has even been linked to lower cholesterol levels and reduced risk of heart disease.
However, its not as nutritious as olive oil because it contains fewer beneficial fatty acids and antioxidants.
Olive oil doesnt just add fatit enhances the flavor of the food and makes it better, she adds.
Vegetable oil is known for its neutral flavor.
EVOO has a smoke point between 350 and 410 degrees Fahrenheit, according to theNorth American Olive Oil Association.
Can You Use Olive Oil Instead of Vegetable Oil When Cooking?
Olive oil is commonly used insalad dressingsand other raw preparations, but can you cook with it?
You certainly can, according to Moreno.
The concern is that high temperatures render olive oil unstable and destroy some of its beneficial properties.
EVOO is incredibly stable, and has a heat tolerance of about 400 F, she explains.
Olive oil has a wide range of flavors, and can really enhance a recipe, says Lycopolus.
Can You Use Olive Oil Instead of Vegetable Oil When Baking?
you might absolutely, 100%, bake with olive oil, Moreno says.
Whether youre following a recipe for a boxed mix or baking from scratch, olive oil is perfectly suitable.
Just ensure the recipe calls for liquid fat, Moreno notes.
But what about the intense flavor of olive oil in baked goods?
you’re able to use it to your advantage.
It even pairs well with certain flavors in desserts, such as chocolate.
Olive oil also contributes to the texture of baked goods.
With olive oil, you could make moist, slightly dense, and tender cakes, Palma says.
What Ratio Is Best?
So, one cup of vegetable oil would become one cup of olive oil.
Which Oil is Best?
The best oil to use is EVOO, Moreno says.
Her final word of advice?
Choose a quality olive oil and use it up while its freshthats what its meant for.
