When it comes to cooking, choosing the right oil can be a crucial decision for our health and wellbeing. Two popular options, canola oil and olive oil, have distinct differences in their production, nutritional content, and impact on our bodies.
Production Process and Nutrition
Canola oil is derived from rapeseed and undergoes intense processing, including chemical extraction with hexane, high-heat deodorization, and bleaching. This processing strips the oil of its natural nutrients and creates trans fats, which are linked to heart disease. On the other hand, olive oil is extracted from olives through a simple crushing process, retaining its natural antioxidants, healthy fats, and anti-inflammatory compounds. Olive oil is rich in monounsaturated fats, which support heart health by lowering bad cholesterol and increasing good cholesterol.
Fatty Acid Profile and Inflammation
Canola oil is high in omega-6 fatty acids, which, when consumed in excess, can disrupt the body’s balance and promote inflammation. Chronic inflammation is linked to various health problems, including heart disease, joint issues, and memory problems. In contrast, olive oil’s anti-inflammatory compounds and antioxidants combat oxidative stress and inflammation, supporting overall health and wellbeing.
Cooking and Heat Stability
Canola oil’s high smoke point makes it suitable for high-heat cooking, but it may already contain harmful trans fats before cooking. Olive oil, particularly extra virgin olive oil, has a lower smoke point, making it better suited for low- to medium-heat cooking. However, studies suggest that olive oil is more stable at medium heat than previously thought, making it a safe choice for everyday cooking.
Brain Health and Cognitive Function
Research suggests that olive oil may support brain health and cognitive function, with antioxidants protecting brain cells from damage and promoting healthy aging. Canola oil, on the other hand, has been linked to cognitive decline and memory problems due to its high omega-6 content and processing methods.
The Verdict: Olive Oil Takes the Lead
When considering the health implications of canola oil and olive oil, olive oil emerges as the clear winner. Its natural production process, rich nutritional content, and anti-inflammatory properties make it an ideal choice for supporting overall health and wellbeing. Opting for high-quality olive oil can provide benefits beyond cooking, from heart health to brain function, making it a valuable addition to any kitchen.
References:
- Lauretti, Elisabetta, and Domenico Praticò. “Effect of Canola Oil Consumption on Memory, Synapse and Neuropathology in the Triple Transgenic Mouse Model of Alzheimer’s Disease.” Scientific Reports, vol. 7, Dec. 2017, p. 17134.
- Guasch-Ferré, Marta, et al. “Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults.” Journal of the American College of Cardiology, vol. 79, no. 2, Jan. 2022, p. 101.