Olive Oil vs Cooking Oil: Which One Should We Choose?

Cooking oil is a must-have in every Malaysian kitchen. Whether it’s frying fish, sautéing sambal, or baking traditional kuih. But over the years, more Malaysians have started switching to olive oil for health reasons. The question is: Is olive oil really better than regular cooking oil for everyday use?

Let’s explore the differences in terms of health, usage, cost, and suitability for local cooking.

1. Health Comparison: Olive Oil vs Regular Cooking Oil

Common cooking oils like palm oil, corn oil, or canola oil are widely used because they’re cheap and can handle high heat. However, many of these oils are high in saturated fats, which can increase bad cholesterol (LDL) when consumed excessively.

Olive oil (especially Extra Virgin Olive Oil), on the other hand, is rich in monounsaturated fats, the kind that supports heart health, helps control blood pressure, and reduces inflammation. It also contains antioxidants like oleocanthal and vitamin E.

Bottom line: From a health perspective, olive oil is clearly the better choice, especially for daily moderate use.

2. Cooking Temperatures & Suitable Uses

A common myth is that olive oil isn’t suitable for cooking. The truth is:

– Refined or “light” olive oil is great for frying and sautéing at medium-high heat.
– Extra virgin olive oil is best used in low-heat cooking, dressings, or drizzling, to preserve its nutrients and aroma.

Meanwhile, oils like palm oil or corn oil are better for deep-frying or high-heat dishes like pisang goreng or spicy ayam goreng.

Kitchen tip: Use olive oil for sambal, sautéed vegetables, soups, and dressings. It adds a fresh, fragrant touch to your cooking.

3. Cost vs Value: Is Olive Oil Worth It?

Yes, olive oil costs more. But when used wisely and sparingly, it can last longer and offer more nutritional value. You don’t need to use large amounts.

If you care about your family’s health, olive oil is a smart long-term investment. It may help reduce the risk of heart disease, high cholesterol, and inflammation-related conditions.

4. Is It Suitable for Malaysian Dishes?

A popular question: Can olive oil really be used in local cooking?

The answer: Yes!

Olive oil has been tested in many Malaysian dishes like:

• Sambal ikan bilis
• Chicken satay marinades
• Mee goreng
• Chicken soup & porridge
• Healthier sambal belacan

Many people shared how olive oil from Palestine adds a unique, delicious depth to traditional recipes, while making them healthier.

Conclusion

While olive oil may not completely replace conventional cooking oil in every situation, it’s a healthier, more versatile, and high-value option for Malaysian households.

Use it smartly. For stir-fries, soups, sauces, or dressings, and enjoy the taste and health benefits.

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