The differences between olive oil and sunflower oil when cooking and consuming it

Nutritional value of olive oil and sunflower oil

Olive oil is the most recommended when talking about this type of food for its antioxidants and health benefits. For this reason it is known as liquid gold , but let’s not forget that it is not the only oil on the market ; canola, coconut, peanut, and sunflower oils are available.

Precisely the latter is considered the direct competition of olive oil and given the nutritional value that both have, many wonder if there are real differences. The truth is that there are and they include from obvious things such as the material and procedure from which both come, to the percentage of fatty acid that they provide daily.

Nutritional value of olive oil and sunflower oil

The first difference that can be seen between the two foods is the grams of polyunsaturated fats . The sunflower provides 3.94 grams while the olive offers the body 1.4 grams. A marked difference is also observed in monounsaturated fats : The first mentioned has 7.8 grams while the other has 10 grams. With regard to calories, total and saturated fats, the variation is barely 1% between each value.

On the other hand, olive oil, especially extra virgin olive oil, is characterized by having a high percentage of polyphenols , antioxidants responsible for slowing down the destructive effect of free radicals. It also contains vitamin E, squalene, chlorophyll, and carotenoids such as lutein.

In the case of the sunflower, it is not the king of polyphenols, but it does have a huge dose of vitamin E; nutrient that helps protect cells from age-related damage . Unlike the other oil, this is not the king of antioxidants, which makes it less interesting at a nutritional level.

Benefits: Olive Oil Vs. Sunflower oil

Sunflower oil could be related to the prevention of diabetes , although more studies are still needed to verify this. The belief stems from a study that demonstrated the effects of the seed on blood sugar.

It could also reduce inflammation thanks to the fact that those who consume the oil and the seed have much lower levels of C-reactive protein. Cardiovascular diseases are also left out with the consumption of this oil, as it has the ability to block an enzyme that causes blood vessels to contract.

Its magnesium levels reduce blood pressure as do unsaturated fatty acids, such as linoleic acid. It should be noted that the more refined the oil is, the less nutrients it will have. Its elaboration process is based on pressing the seeds of the plant.

On the other hand, olive oil is basically a juice produced by pressing the fruit of the olive tree that does not require chemical methods. The benefit for which this oil is best known is that it reduces the risk of suffering a major cardiovascular event . Likewise, those who consume this product regularly tend to have better cholesterol levels and lower blood pressure.

Olive oil has the peculiarity of acting as an anticancer shield , preventing the appearance of this disease at the level of the breasts, digestive system and colon. The polyphenols it contains act as antioxidants that reduce the chances of suffering from diseases such as senile dementia, Alzheimer’s and reduce neuroinflammation.

Weight loss is another of its benefits, since it stimulates intestinal activity. Mental health is also favored according to studies. At the intestinal level, it calms the inflammation of this area and provides immunity as a result of the polyphenols it possesses.

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