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In today's society, where health consciousness is on the rise, the importance of consuming healthy and nutritional foods has never been stressed enough. Dieticians and healthcare professionals advocate for the use of healthy oils in our meals to improve general wellbeing.
Olive oil and canola oil are two widely used cooking oils, so let’s dive deep and compare their benefits for health.
What is Olive Oil?
Olive oil is obtained from the fruit of the Olea europaea tree, commonly found in the Mediterranean basin. It is commonly known as a healthier option to other oils as it is low in saturated fats and high in monounsaturated fats. It also comprises antioxidants and is composed of various amino acids that are beneficial to good health. Olive oil is classified into various types depending on the processing method used. Extra virgin olive oil is the purest form of olive oil, as it is not treated with any chemicals or exposed to high temperatures during extraction.
What is Canola Oil?
Canola oil, like olive oil, is low in saturated fat and high in monounsaturated fats. It is extracted from the seeds of the canola plant, a type of rapeseed plant. It contains a higher amount of omega-3 and omega-6 fatty acids, which are known to boost cardiovascular health. Canola oil is preferred by many people due to its light taste and ability to be used for various cooking purposes, including frying, baking, and salad dressing.
Olive Oil vs. Canola Oil Cooking: Which One to Use and Why?
Olive oil and canola oil have different flavor profiles and smoke points, which means that they are better suited for certain types of dishes and cooking methods.
Some common dishes that taste better when cooked in olive oil include:
• Pasta dishes: Olive oil can be used as a sauce for pasta dishes or as a cooking oil for sautéing vegetables or meat for the dish.
• Salad dressings: Olive oil is a key ingredient in many salad dressings because it adds a rich, nutty flavor.
• Roasted vegetables: Olive oil can be brushed on vegetables before roasting to add flavor and help them caramelize.
• Grilled meats: Olive oil can be used to marinate meats before grilling or brushed on during grilling to keep them moist and add flavor.
On the other hand, some common dishes that taste better when cooked in canola oil include:
• Fried foods: Canola oil has a higher smoke point than olive oil, which makes it better suited for frying foods like chicken or French fries.
• Baked goods: Canola oil is often used in baking as a substitute for butter or other solid fats, as it adds moisture without changing the texture of the final product.
• Stir-fry dishes: Canola oil's neutral flavor and high smoke point make it a good choice for stir-frying vegetables and meats.
• Popcorn: Canola oil can be used to pop popcorn, as it has a high smoke point and a mild flavor that won't overpower the taste of the popcorn.
Benefits of Olive Oil
1. Reduced Risk of Heart Disease
Olive oil has been found to reduce the risk of heart disease by lowering blood pressure and decreasing "bad "LDL cholesterol levels, which are known to cause blockages in the arteries. A study conducted in Spain found that individuals with a high risk of developing a heart condition showed a 30% reduction in heart attack or stroke risks after incorporating olive oil into their regular diet.
2. Helps with Weight Management
Since olive oil is high in monounsaturated fats, it promotes weight loss by reducing appetite and increasing satiety. Consumption of olive oil has also been found to increase metabolism, which facilitates the burning of stored fats in the body.
3. Blood Sugar Control
Olive oil is known to improve insulin sensitivity, which prevents blood sugar spikes. The use of olive oil in meals can reduce the risk of developing type 2 diabetes.
4. Beneficial for Brain Health
Olive oil contains high levels of oleocanthal and hydroxytyrosol antioxidants that aid in reducing mental and cognitive decline. The oleocanthal component protects nerve cell damage, which is vital for brain function.
Benefits of Canola Oil
5. Improved Cardiovascular Health
Canola oil contains essential fatty acids known as omega-3s, which are beneficial for heart health. Omega-3s have been found to lower the risks of heart attacks and other cardiovascular diseases.
6. High in Antioxidants
Canola oil is rich in vitamin E, a powerful antioxidant that prevents oxidative stress in body cells, which is harmful to the body.
7. Reduces Inflammation
The omega-3 fatty acids in canola oil have anti-inflammatory properties, which prevent chronic inflammation and its associated diseases such as arthritis, diabetes, and cancer.
8. Skin Health
Canola oil is rich in fatty acids, which help in protecting and moisturizing the skin. Canola oil also has Vitamin E, which is a great antioxidant that neutralizes free radicals, reducing the likelihood of premature aging.
The Winner Takes it ‘Oil’
Consumption of oils such as olive and canola has numerous positive implications for health. While both of these oils are beneficial, it is essential to select the most suitable one for individual preference and health requirements. Olive oil has more health benefits compared to canola oil due to its higher antioxidant content, which is a vital factor when it comes to preventing chronic diseases such as cancer and heart disease. It's important to emphasize the consumption of olive oil as a healthier alternative for cooking and salad dressings.
