While olive oil and vegetable oil might not seem all that different to the untrained eye, they are very different products. Today, let’s consider what makes these two products so different, and the situations where they can (and cannot) use olive oil instead of vegetable oil.

Vegetable Oil

American “food culture” is primarily based on animal fats – lard, butter, bacon grease, etc.  Whereas, other cultures (like Mediterranean and Asian, for example) start their food creation with a vegetable or fruit oil.   Vegetable oil has recently grown as a substitute for these saturated fats. Although vegetable oil has been used for years, the product is not without its disadvantages.

First, vegetable oils originate from seeds not the “fruit” of the plant.  Vegetable oils also can prove difficult to pinpoint the origin or even the chemical makeup of the oil. Also, the consumer is taking a risk on the conditions for growing the vegetables and the quality of the oil extracted. This puts all of the risk and burden for doing research on the user.

Studies have also found that although vegetable oils may be healthier than animal fats – they still can promote inflammation in the user like corn oils for example.  This inflammation can be  associated with increased heart disease. Dr. Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center says, “Generally I tell people to use olive oil whenever you can instead of a corn or a soybean oil. They’re not necessarily bad for you, but you can get so much more benefit from olive oil.”

Most vegetable oils are labeled “vegetable” so they don’t have to specify which ones are being used and what percentage.  Vegetable oils are highly refined and processed, which means they might lack flavor and nutrients.

Olive Oil

Olive oil is a much healthier alternative to vegetable oil!

Olive oil is created by pressing the olive fruit and extracting the oil directly and naturally – different from vegetable oil. Secondly, olive oil is well classified, studied and standardized in Europe by the International Olive Council (IOC).  Finally, extra virgin olive oil possesses a higher percentage of monounsaturated fats than vegetable oil. These monounsaturated fats have a  anti-inflammatory function and are known to improve heart health

Extra Virgin Olive Oil – This form of olive oil is the least processed and seen as the healthiest choice! Created from olives harvested earlier in the season, extra virgin olive oil is the olive oil with the highest level of polyphenols, which means it is packed with antioxidants. That being said, standard extra virgin olive oil is very low in polyphenols, unlike our polyphenol-rich olive oil in CardiOlive 25x.      Extra virgin olive oil is now rated to about 400 – 425oF for cooking purposes – much higher than most people need.

Virgin Olive Oil – This form of olive oil is less expensive than extra virgin olive oil. However, it is lower quality due to more processing, does not have as many polyphenols.

Tomato Mozzarella Basil Leaves Black Olives and Olive Oil on Wooden Table

Vegetable vs. Olive Oil

So, Yes.  Olive oil can easily be substituted for vegetable oil! Both types of oils have similar smoke points,  at about 400°F.  In fact, the FDA just modified its recommendations on DEEP frying to include olive oil Check it here! Any cooking process such as frying where vegetable oil was previously used can be undertaken using olive oil.  If you really need cooking at temperatures approaching 480-500F degrees such as deep frying – then olive oil or extra virgin olive oil will easily cover your needs, add more nutrition and flavor as you use it.


The debate between olive oil or vegetable oil has lasted for years. But as more Americans are becoming knowledgeable and sophisticated in their cooking habits, olive oil is rapidly closing the gap in cooking usage.  The health benefits, the ability to track ingredients in extra virgin olive oil have all added to this conversion.

So there you have it, not only can olive oil perform all the duties of vegetable oil, but it also provides numerous health benefits at a reasonable price while doing so. Check out our delicious CardiOlive 25x Extra Virgin Olive Oil. We have a great sale package for you here too. Let us know how you like it at our social media links below.


FDA Changes its Position on Olive Oil for Deep Frying : https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/deep-fat-frying#4