Comparing Health Benefits Of Canola Oil And Olive Oil 

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Canola Oil

Canola oil comes from small canola seeds found in the pods of canola plants. Each seed has roughly around 45 percent oil. The canola seeds are harvested, crushed, and refined before oil extraction. This process uses hexane, a cleaning agent. Once the oil is extracted, it is deodorized, and you get a pale-yellow oil-canola oil. It has a high smoke point and light taste. 

Health Benefits

According to Berkley Wellness, canola oil is made of monounsaturated (Omega-9), polyunsaturated, and saturated fats. There’s much more monounsaturated fat than saturated fat, nearly as much monounsaturated fat as olive oil. Research suggests that swapping dairy fats with canola oil may help reduce “bad” LDL cholesterol and triglycerides in those who suffer from high cholesterol. Moreover, it might also assist in lowering LDL oxidation and blood clotting. Canola oil is rich in alpha-linolenic acid, an essential omega-3 fatty acid that may help improve diabetes, brain function, and heart disease. 


Canola oil has a very high smoke point, between 464-470 °F, which is one of the highest in cooking oils. This quality makes it ideal for nearly every vegetable oil recipe. Canola oil is stable and useful whether deep-frying, baking, stir-frying, or sautéing. It is also less overpowering due to its lack of taste. It simply blends with most foods and helps promote the natural flavors of whatever you cook in it. 

Olive Oil

Health Benefits

The benefits of olive oil, which contains high polyunsaturated and monounsaturated fats, are well-researched, studied, and documented. They include lowering high blood pressure, cholesterol, and atherosclerosis in carotid arteries. Olive oil may also help prevent breast, colon, endometrial, pancreatic, and prostate cancers. However, more research is required to prove these claims. Regardless, it is known to prevent type 2 diabetes and reduce inflammation in the human body. Some trusted medical sources say that olive oil consumption may help prevent depression. 


The smoke point of olive oil is around 375-420 °F, which is respectably high. It has a much stronger taste than canola and is often fruity. Olive oil’s taste makes it ideal for raw salad dressings and an excellent option for marinades. You can also use it for cooking, deep-frying, and various dips and drizzles. Preparing fried foods in extra virgin olive oil is also considered healthier. Olive oil is also considered more stable than canola oil, yielding fewer byproducts at higher temperatures. 


Occasionally, you can interchange one oil for the other. For instance, both can be used as salad dressings and added to marinades. However, you should know that most recipes will work better when you use the intended cooking oil. 

Final Thoughts 

Many oppose the positive research and studies that display the health benefits of canola oil and claim that the results are wrong because the studies are flawed. Since nearly all of these concerns stem from genetically modified canola oil, we recommend you try organic if you are hesitant about canola oil’s safety and health benefits.

Try to opt for cold or expeller pressed oils, as they are less refined with less chemical exposure. While both oils have positives and negatives, olive oil is the clear winner when considering health benefits. Canola is the king of versatility since you can use it for cooking nearly everything. Ultimately, the decision depends on your personal preferences. You may like the versatility, taste, or health benefits of one over the other. 




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