Can you use olive oil instead of vegetable oil?

In this brief article, we will address the issue “Can you use olive oil instead of vegetable oil?” and go over the benefits of doing so. We’ll also explore how important fats are to our diet and whether or not eating good fats might contribute to weight gain.

Can you use olive oil instead of vegetable oil?

You can substitute olive oil for vegetable oil.

Fats are a subject of much discussion because they are such different substances from one another. Some of them, including hydrogenated (trans) fats and saturated fats, are known to be bad for the body and are associated with the formation of cardiovascular problems.

Others are unquestionably protective and may aid in preventing the same illnesses. It is important to be clear about which fats we mean when we say that a healthy diet should contain 30% of fat because only 7% of the fat in the diet can be saturated.

For instance, 30% of the fat in a balanced diet comes from foods like beef and olive oil. The health advantages and nutritional worth of olive oil have been demonstrated by several scholarly studies.

Numerous studies have demonstrated the beneficial effects of this type of fat, especially virgin or unprocessed olive oil, in lowering the risk of heart disease and cancer.

It contains considerable levels of vitamin E, beta carotene, and polyphenols in addition to the typical monounsaturated fat present in all types of olive oil. Saturated fat is practically absent from it.

These molecules appear to work well together and are what gives these substances their anti-inflammatory and antioxidant capabilities.

Due to their direct setting or centrifuge production processes, virgin or extra virgin olive oils can be distinguished from refined oils, which are sources of monounsaturated fats but have lower quantities of polyphenols (150 to 350 mg/kg).

With all these advantages, cooking with olive oil has become a sophisticated and healthy discipline. But to what extent is switching to olive oil advantageous? There is no advantage.

Nutrients need to be balanced, just like everything else in nutrition, and cutting out the primary sources of essential fats for our bodies—polyunsaturated omega 3 or omega 6—seems counterintuitive.

We can cook with vegetable oils to the appropriate fat levels without the requirement for supplements.

Olive oil’s potential to completely saturate beneficial fats

Oils can be used in cooking or at room temperature without losing any of their nutritional value.

Being used in frying continues to be a serious issue. In this regard, studies have revealed that as the frying period is prolonged, these oils lose some of the good fats they originally had while concurrently gaining more saturated and also trans fats.

Olive oil can occasionally be used to cook heated dishes; however, its main application is as a condiment for food that has been already prepared. Compared to vegetable oils, olive oil has a lower resistance to saturation following prolonged heating.

It can, however, be perfectly prepared and heated fast.

Are fats essential for us?

Yes. Many people decide not to use vegetable oil while cooking and promote this choice as advantageous due to the extensive discussion about the harmful effects of lipids.

Vegetable oils, particularly soybean oil, are the major sources of omega-3 and  6 essential fats that we need in our diet. Since our bodies cannot produce them on their own, we must consume the foods we choose to eat in order to obtain them.

If we cut off this essential component in our diet, our organism could no longer be immune and cardiovascular protected. 

The best nutritional approach is to consume these good fats in balance while reducing your intake of saturated fats.

Do good fats also cause you to gain weight?

Yes. As a final word of caution, bear in mind that although we are aware of the significant nutritional and therapeutic benefits of vegetable oils, mostly due to their abundance in omega 3, this is not the only reason.

We can’t help but call to your attention the fact that consuming too much fat, in general, might drastically increase meal calories.

As a result, healthy diets become dangerously excessive in calories and increase the likelihood of obesity, which may exceed any benefits that healthy fats may have.


In this brief article, we have addressed the issue “Can you use olive oil instead of vegetable oil?” and went over the benefits of doing so. We have also explored how important fats are to our diet and whether or not eating good fats might contribute to weight gain.


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