A nutrition expert settles the controversy between canola oil and olive oil

This goes without saying, but social media is a slippery slope –especially when it comes to nutrition. Online, there is no shortage of conflicting information. Start scrolling, and you’ll be swamped with unwanted (and oftentimes, unhelpful) Health and wellness tips. Looking at the playing field, even those who haven’t had proper nutritional training are using a megaphone. And we get these opinions every day. One controversy that continues to make waves? Canola oil versus olive oil. Is the former killing us, or are masked influencers poisoning the conversation? Let’s reveal the facts.

Featured image by Michelle Nash.

photo by Andrea Posadas

What is canola oil?

Check out the hot bar at your local grocery, and the prepared foods are likely deep-fried, fried, or dressed in canola oil. canola oil Everywhere. Restaurants use it as a “vegetable” oil in a lot of their cooking, but you’ll also find it in bottled salad dressings, granola barsCooking and baking sprays. Because it tastes neutral and has a high burning point, canola oil is a great choice. stir fryAnd the breadAnd Frying. Canola oil is made from plant breeding, which is a genetically modified version of the rapeseed plant. Canada is the largest exporter of canola oil in the world.

How is canola oil made?

In many ways, turning canola seeds into oil is similar to the other method Industrial seed oils are processed. First, the canola seeds are cleaned well. After that, it is heated and flake (in this way, more oil can be released). Next, the seed is passed through rollers to be shredded. Next, the chips pass through a series of heating drums or burners. Last but not least, more chemicals are added to improve their color. Then the canola oil is ready to be marketed.

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The pros and cons of canola oil

Most would agree: Canola oil is far from saintly. But in small amounts, will it affect or destroy your health? Let’s dig in.

1. A versatile cooking oil

Canola oil is one of the most versatile cooking oils thanks to its subtle flavour, high burn point, and smooth texture. As mentioned, you can use it in a number of dishes and cooking methods, such as sauces, marinades, non-stick baking, grilling, and more. As a result of how much it is refined, canola oil does not affect the final flavor of the dish.

2. Low in saturated fat

One Study 2011 It concludes that those who eat canola oil may have lower cholesterol levels (than those who consume oils rich in saturated fatty acids). Researchers also suggest that canola oil may be considered beneficial for heart health. Keep in mind that more than that recent studies Debunk these allegations.

3. Most of them were genetically modified

High-demand crops, such as corn and canola, have been genetically engineered to be more resistant to herbicides and pesticides. Although GMO foods are considered safe by many food manufacturers, there are many concerns about their potential impact on the environment, public health, crop contamination, and more. In other words, while GMO foods are approved for human consumption, there is little data on their long-term safety for human health and the environment.

4. It contributes to inflammation

Canola oil is (very) high in omega-6 polyunsaturated fats (PUFA). while we need some Omega 6 in our diet, canola oil contains plenty of these nutrients. Unfortunately, a diet high in omega-6 fats can cause Systemic inflammation in the body. This, in turn, is an underlying factor for all modern chronic diseases, including heart disease and diabetes. The key is to consume more omega-3 fatty acids (found in wild salmon, flaxseedwalnuts, etc.) of omega-6 fatty acids.

5. It may worsen memory

Animal studies indicate that canola oil may negatively affect memory. A study in rats found that chronic exposure to a canola-rich diet led to a significant increase It harms memory Significant increases in body weight. In a year-long human study, adults were randomly assigned to either a diet rich in refined oils — including canola — or a diet that replaced all refined oils with extra virgin olive oil. Unsurprisingly, those in the olive oil group experienced an improvement in brain function.

Is canola oil dangerous?

It depends who you ask. According to the Food and Drug Administration, no. However, there is Great search to prove otherwise. At the end of the day, if you eat a especially diverse, minimally processed dietYou don’t have to worry about any single food or ingredient. we’ve got He said this once But we’ll say it again: Embodying a fearful eating situation is not the goal. Yes, canola is devoid of nutrients and can raise inflammatory markers in the body, but worrying excessively about every morsel of food that enters your body is as harmful (if not more!).

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What is olive oil?

Before settling the debate between canola oil and olive oil, let’s unpack the canola oil: olive oil. Olive oil – also known as liquid gold– Resulting from the pressing of whole olives, a traditional crop of olives Mediterranean sea. It is commonly used in cooking, but you can also find olive oil in cosmetics, medicines, soaps, and more.

Proven health benefits of olive oil

Compared to canola oil, the benefits of olive oil are a dime a dozen. Olive oil is the cornerstone Mediterranean diet– A nutritional mainstay of the world’s longest-lived cultures. In fact, it seems to predict High life expectancy! Virgin olive oil can act as an anti-inflammatory compound and protect against infection Insulin resistance, lowering high blood pressure, and more. Because of its low smoke point, olive oil is best for salad dressings, vinaigrettes, and sauces, such as pesto. Just be aware Counterfeiting of olive oil. Here are some expert tips on How to buy and use olive oil.

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Can you eat olive oil every day?

Yes. In reality, studies Show that – in addition to a healthy lifestyle And a good diet – those who consume more than 1/2 tablespoon of olive oil per day are less likely to die from heart disease, cancer, and neurodegenerative diseases, such as Alzheimer’s, or lung disease. Olive oil is rich in health Antioxidants, polyphenols and vitamins, and is a good source of heart-healthy monounsaturated fats. These properties likely play a role in these results. Make olive oil part of it morning routine!

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Olive oil fraud

Although there are no nutritional downsides to olive oil, not all olive oil is created equal. if you don’t know, Counterfeiting of olive oil He is TRUE. In fact, he appreciates it 70% of olive oil is actually fake. That’s more than two-thirds of all olive oil bottles. Because high-quality olive oil is expensive to produce, there are many diluted and imitated products that claim to be extra virgin olive oil – but aren’t. Unfortunately, olive oil is one of the most adulterated food products in the world.

How do you spot the lowest quality olive oil?

When produced with quality in mind, olive oil is incredibly rich in depth, nuances, and flavor – similar to wine! How do you tell? Taste the olive oil straight from the bottle. Sprinkle a little on your spoon, smell it, and then let the taste land on your tongue. If it doesn’t taste like anything at all (or plastic), it’s most likely spoiled. Plus, if it comes in a plastic bottle, that’s also a telltale sign of low quality. However, if the oil tastes fresh, green, and has a peppery finish, it’s probably the real deal.

photo by Soroshi Avasti

Canola Oil vs. Olive Oil: Which Is Healthier?

Since they have different uses, you may want to store both canola oil and olive oil in Store. Either way, aim for Buy organicEspecially canola oil. This will inevitably reduce the amount of chemicals (including pesticides) that are sprayed on your canola or olive plants. Anyway, olive oil is superior. It is heart healthy, rich in antioxidants, and may support a healthy memory. Although canola oil is more economical and versatile, there is Much better oil options. Don’t sweat canola oil in moderation, but when you have the option, choose olive oil.

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