Generally, improvising with ingredients and finding close substitutes can be difficult. While canola oil and olive oil are both vegetable oils, can you substitute canola oil for olive oil?
Well, the answer is yes, you can substitute canola oil for olive oil (not the other way round), but with a slight difference in taste and odor.
This article explains what canola and olive oil are, their uses, and other nutritional and culinary benefits they offer.
So, what exactly is canola oil?
The oilseed crop canola (Brassica napus L.) originated in Canada due to rapeseed plant cross-breeding. Canola combines “Canada” and “ola,” which refers to oil.
Over the years, plant breeders have evolved numerous canola plant types since the plant was first cultivated, which has increased seed quality and sparked a surge in canola oil production.
Canola crops are grown to produce canola oil and meal, which are extensively used as animal feed and can also be used as a diesel substitute.
Benefits of canola oil
- Canola oil consumption can aid in weight loss and reduce the risk of heart disease and other ailments.
- Canola oil has a light texture and a neutral flavor that does not overpower the taste of other ingredients, making it an excellent choice for both sautéing and baking.
- Canola oil contains 7% saturated fat, which aids in cholesterol reduction.
- It is high in vitamins E and K and helps to minimize skin problems and symptoms of aging, such as acne, fine lines, wrinkles, blemishes, and spots.
Uses of canola oil
Canola oil is one of the most flexible cooking oils due to its light flavor, high smoke point, and smooth texture. It can be used in a variety of meals and culinary processes, which include:
- As cooking oil for sautéing, stir-frying, grilling, and baking
- In salad dressings, sauces, and marinades.
- Coat your pans for nonstick baking.
- As an alternative to solid fats (like margarine and butter) in recipes.
Disadvantages of canola oil
Canola oil is high in omega-6 fats, linked to an increased risk of Alzheimer’s, obesity, and heart disease.
Furthermore, canola oil is highly refined, which indicates that a technique involving heat and chemicals is used to extract the oil and can diminish the quality of its nutrients.
Finally, canola oil contains significant concentrations of erucic acid, a chemical that is hazardous to humans and can cause various diseases, from respiratory distress to blindness.
What is olive oil?
Olive oil is a type of oil made from olives (the fruit of the olive tree) that contains antioxidants that may help prevent cell damage, which can cause various diseases and health problems.
Olive oil is made by pressing whole olives and is used in cooking, cosmetics, medicine, soaps, and as a fuel source for traditional lamps.
While it is bitter, it contains monounsaturated fatty acids, which are more beneficial to health.
Benefits of olive oil
Olive oil has many benefits and is high in antioxidants, which aid in preventing cellular damage produced by molecules known as free radicals. Other benefits include:
- It is rich in healthy monounsaturated fats which decrease inflammation and can have anti-cancer effects on genes.
- It contains antioxidants that may lower your risk of chronic diseases.
- Adding olive oil to your meals can protect you against heart disease by reducing blood pressure and preventing bad cholesterol particles from oxidation.
- Olive oil has antibacterial properties that can help fight against Helicobacter pylori, a bacterium that causes stomach ulcers and stomach cancer.
FAQS
Can you use canola oil for frying?
Yes, canola oil can be used for frying.
Is canola oil healthier than vegetable oil?
Even though plant-based oils are considered more heart-healthy than animal fats, canola oil is a healthier alternative because it contains less saturated fat than vegetable oil.
Does olive oil have cholesterol?
No, olive oil has zero cholesterol.
Which cooking oil is best for your health?
Olive oil is considered the healthiest cooking oil.
Is canola oil good for everyday use?
Yes, canola oil is safe for everyday use.
Conclusion
Olive oil and canola oil are common cooking oils with similar culinary applications, such as baking, grilling, etc.
However, due to its low smoke point, olive oil is not an acceptable substitute for canola oil. In contrast, canola oil is a good substitute for olive oil.
Finally, olive oil is healthier than canola oil since it contains numerous disease-fighting antioxidants and is heart-healthy.
Also, check out this list of oil and non-oil options you can use as coconut oil substitutes.
Thank you for reading.
