Olive oil or canola oil: Which is healthier?

Canola oil and olive oil are among the most popular cooking oils in the world.
Both are promoted as good for heart health and have similar uses. However, some wonder about the differences between them, and which one is healthier.
This article explains the differences between canola oil and olive oil.

What is canola oil and olive oil?

canola oil
Canola oil is made from rapeseed (Brassica napus L.) Hybrid to be low in toxic compounds, such as erucic acid and glucosinolates, found naturally in rapeseed. This engineering makes canola oil safe for consumption.
Canola treatment generally includes:

• heating
• afternoon
• CHEMICAL RECOVERY
• refining

Centrifugal or cold pressed canola oil is also available.
The oil undergoes bleaching and deodorization, giving it a neutral color and smell, and is exposed to high heat under the vacuum system.

olive oil
Olive oil is made from harvested olives, which are the fruits of the olive tree directly.
Extra virgin olive oil is extracted by old pressure and freshly centrifuged. It is not exposed to heat or any external chemical additives such as canola oil.

Antioxidant content

Canola oil and olive oil differ greatly in their content of antioxidants, which are compounds that neutralize potentially harmful molecules called free radicals (FFA free fatty acids).

• Olive oil contains polyphenols, which are powerful antioxidants in the body.
• The amount of polyphenols depends on the processing method, the type of olive variety and the time of harvest.
• The most prominent of these compounds are: olorubin, hydroxytyrosol, and oleocanthal, which are linked to a lower risk of heart disease and reduced inflammation.

In contrast, canola oil It does not contain natural antioxidants due to refining processes, which leads companies to add artificial antioxidants.

Uses in cooking and frying

Olive and canola oils have unique properties that enable them to have different culinary uses.

When cooking at high temperatures, such as frying, oils may reach a temperature known as Smoking point, where you start smoking.

• canola oil: The smoking point is about 238°C (460°F).
• extra virgin olive oil: The smoking point is about 210°C (410°F).

When the oil reaches the smoking point, glycerol and free fatty acids begin to break down and form compounds such as aldehydes, ketones and alcohol, which may be toxic and give an unpleasant flavor.

Therefore, canola oil is better suited for frying at high temperatures, including deep frying and roasting.
However, both oils are suitable for frying at medium temperatures.

Which is healthier?

From a nutritional point of view, it is olive oil - especially extra virgin - healthier than canola oil.
Studies have shown that people who regularly use olive oil enjoy:

• Reduction in risk factors for heart disease
• improvement in blood sugar levels
• Lower risk of death

The bottom line

Olive oil and canola oil are common cooking oils and have similar uses.
Although canola oil may be better suited for frying at high temperatures, olive oil is a better choice in all its uses and is more beneficial to health because it contains antioxidants that fight diseases and protect the heart.

If you're looking for a versatile and healthy cooking oil, olive oil It is the perfect choice.

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