Olive Oil vs Sunflower Oil: Vitamin E or Polyphenols? Putting an End to the Confusing "Healthy Oil" Debate

1. Introduction: Why the Oil Debate Never Stops

"The only good oil is EV olive." A spark that overturns such common sense was SMH's article. Despite its provocative title, the core was a highly scientific perspective that "oil cannot be judged as good or bad on its own."

2. Nutritional Profile of Sunflower Oil

• Vitamin E content is about twice that of olive oil Telegraph

• High linoleic acid (59%) type is weak to oxidation, but high oleic acid (82%) type shows heat resistance equivalent to EV olive oil Wikipedia

• 55% of the world's production is occupied by Ukraine and Russia, and prices are easily influenced by the war situation.

3. Reasons Olive Oil is Supported

• PREDIMED trial showed a 40% reduction in heart disease risk heartresearch.com.au

• More than 30 types of polyphenols, such as oleuropein and oleocanthal, are responsible for anti-inflammatory and antioxidant effects Wikipedia

4. Smoke Point and Cooking Suitability

5. Decoding Social Media Reactions

• TikTok: #SeedOilScare surpasses 80 million views. While influencers assert "seed oils are toxic," dietitians counter with duet videos.

• X (formerly Twitter):

  • @WellnessWisdomm "Healthy fats = coconut, ghee, EV olive. ❌Sunflower" (7/27, 23k likes) X (formerly Twitter)

  • @JTayScience "Australian cold-pressed sunflower oil is rich in oleic acid. Demonization is unscientific" (7/24) X (formerly Twitter)

• Reddit/r/nutrition discusses that "whether linoleic acid is excessive depends on overall ω-3 intake" Reddit
  Academic research also points out that "the oil debate on social media diverges from science" arXiv.

6. Expert Opinions

• Johns Hopkins Bloomberg School of Public Health "Seed oils support metabolism and cardiovascular systems when consumed in moderation" Johns Hopkins Bloomberg School of Public Health

• Australian Heart Foundation "Plant oils are more heart-friendly than butter. Cooking method is more important than the type of oil" heartfoundation.org.au

• Health.com recommends an oleic acid intake of 1.5 Tbsp/day Health

7. Which to Choose? Practical Guide

1. Use by Temperature:

   • Below 180 °C→EV Olive

   • Above 180 °C→High Oleic Sunflower or Refined Olive

2. Fatty Acid Balance: Supplement ω-3 with fish and flaxseed, keep ω-6/ω-3 ratio below 5:1.

3. Freshness Management: Avoid light, heat, and air, and use within 6 weeks after opening.

8. Sustainability and Price

• The CO₂ emission factor of sunflower oil is lower than that of olive oil, but the long transportation distance is a drawback.

• Olive oil prices have doubled from the previous year due to droughts in the Mediterranean region. Consumer "switching" accelerates the debate.

9. Conclusion

Olive oil and sunflower oil should be chosen not as opposing options but as seasonings with "divided roles." By wisely using polyphenol-rich olive oil and vitamin E-containing high oleic sunflower oil according to cooking methods and lipid balance, the binary debate of "which is the winner" shouted on social media becomes meaningless. The key to choosing oils is—temperature, quantity, and overall dietary habits—these three points.