In the world of cooking, oils are indispensable. Sourced from plants, oils not only add moisture but also elevate the flavor of our dishes. With various oils available, each differing in fat content, understanding the fats in your cooking oil is crucial for a healthy diet. Canola and vegetable oils are commonly used, and their similar nutritional profiles can be confusing. We’ve got you covered if you decide between canola and vegetable oil and which is healthier.
How Does Cooking Oil Impact Your Health?
The healthiness of your cooking oil is determined by the types of fats it contains. Fats can be broadly classified into two categories – good and bad. Good fats can lower harmful LDL cholesterol levels while elevating beneficial HDL cholesterol levels. Healthy cooking oils also feature omega-3 fatty acids, which are considered helpful in reducing cardiovascular mortality. Conversely, cooking oils rich in bad fats can raise LDL levels and lower HDL levels, counteracting the positive effects of omega-3 fatty acids and contributing to adverse health impacts.
What Is Vegetable Oil?
What Is Vegetable Oil?Vegetable Oil is a generic oil containing pure triglycerides obtained from plants. It is a blend of oils with a neutral flavor and different fat ratios (monounsaturated, polyunsaturated, saturated, etc.). There are multiple types of vegetable oils used for cooking, industrial, and medicinal purposes. Some examples include coconut oil, sunflower oil, safflower oil, soybean oil, sesame oil, corn oil, cashew oil, walnut oil, etc. Being an inexpensive choice, most people use vegetable oils in cooking every day. However, you are consistently less likely to know what is included in your oil (types of plant, methods of extraction, methods of processing, etc.). As a result, you have no control over the types of fats you are consuming.
What Is Canola Oil?
Canola oil is a vegetable oil extracted from ‘canola’ or rapeseeds containing less than 2% erucic acid. It is essentially crossbred or produced from genetically modified (GMO) plants, often contributing to its bad reputation. While GMOs are not unhealthy, the chemicals sprayed on them cause harm to us. However, canola oil is low in saturated fats and high in monounsaturated fats. This helps us take reasonable control over our fat consumption. In addition, it has a neutral taste and can be heated to multiple temperature levels, which is also favorable for cooking.
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Which Is Healthier: Canola Oil Or Vegetable Oil?
Both canola oil and vegetable oil look and feel similar to each other. Their taste and usage are also alike. But specific nutritional and health differences make one of them better than the other. (1) (2) (3)
Most vegetable oils are blends of unspecified plant components extracted through chemical processes, posing potential health risks. For example, corn oil, a widely used vegetable oil, has a relatively high omega-6 fatty acid content linked to heart issues with excessive and prolonged intake. However, in moderation, vegetable oil may boost metabolism and reduce breast cancer risk. Conversely, canola oil is considered a healthier choice, containing omega-3 fatty acids, monounsaturated fats, and polyunsaturated fats scientifically proven to lower cholesterol and promote heart health. Canola oil ranks third among heart-healthy oils, with fewer omega-6 fatty acids than vegetable oils and minimal unhealthy saturated fats. Still, it’s advisable to consume canola oil in moderation.
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The Takeaway
Neither canola oil nor vegetable oil is perfect for your health. None of them is incredibly harmful to you, too. But when it comes to choosing a healthy cooking oil, varieties that come loaded with monounsaturated and polyunsaturated fats with lower levels of saturated fats are always the best.
Therefore, a great way to keep your diet healthy is to substitute vegetable oil with canola oil. It is a health-healthy oil with a better composition of fat.
This can keep you away from several heart diseases, essential to stay fit in the long run. Replace margarine and butter in your recipes with a dash of canola oil, use it in salad dressings or marinades, and consider it the perfect grease for non-stick baking. This way, you can significantly reduce your saturated fat intake and incorporate healthy fats into your diet.
However, if you use your cooking oil for frying food ingredients, make sure that you use vegetable oil. Exposure to prolonged heat often damages the beneficial fatty acids in canola oil. This affects the safety of the oil and makes it unhealthy for you. In such situations, using vegetable oil is a wise choice, indeed.
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Did You Know?
Cooking oils go rancid if not stored the right way in the right place. Exposure to oxygen breaks down the peroxides in oils, which leads to an awkward smell and a sour taste. This also generates more free radicals over time, damaging cells and causing cancer. Hence, you should wrap your cooking oil bottles in aluminum foils and store them in a cool, dry place.
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