With the focus on making informed choices, it’s a perfect time to bring two popular cooking oils head-to-head: canola oil and olive oil. We see them in everything from home kitchens to restaurant fryers, but there’s a stark difference between the two regarding how they’re made and affect our health. Let’s take a deeper look at what each oil brings to the table in the Canola vs. Olive Oil debate, so you can make the best decision for you and your family’s health.

Canola Oil: From Naval Machinery to Our Plates

Canola oil has become one of the most common cooking oils, but its origins might surprise you. During World War II, canola oil—derived from the rapeseed plant—was originally used as an industrial lubricant for machinery, not food. It wasn’t until the 1970s that scientists developed a strain of rapeseed low in erucic acid (a potentially harmful fatty acid) and rebranded it as “canola oil.” Even today, the process of making canola oil remains highly industrialized.

Canola oil undergoes intense processing to make it palatable and remove its naturally bitter taste. This involves chemical extraction with hexane, a solvent known to leave trace residues, and high heat to deodorize the oil. Unfortunately, this high-heat processing can create trans fats—something most of us try to avoid because of their association with heart disease. The oil is then bleached to achieve a neutral color. With such a heavy processing load, it’s unsurprising that canola oil impacts the body differently than more natural options.

In terms of health, canola oil is high in omega-6 fatty acids. While we need some omega-6s, the modern diet often includes too much fatty acid, disrupting our body’s balance and promoting inflammation. Over time, high omega-6 intake can lead to chronic inflammation, which is linked to a range of health problems, from heart disease and joint issues to memory problems. Studies have even suggested a link between canola oil and cognitive decline, raising concerns about how it might affect brain health.^[1]

Olive Oil: A 6,000-Year Tradition of Health

On the other side of the aisle, we have olive oil—a staple in Mediterranean diets for over 6,000 years. Unlike canola oil, olive oil requires minimal processing. The olives are simply crushed to produce extra virgin olive oil, and the oil is extracted without high heat or harsh chemicals. This low level of processing means olive oil retains much of its natural nutritional profile, making it rich in antioxidants, healthy monounsaturated fats, and anti-inflammatory compounds.

A recent study from Harvard highlights the potential health benefits of olive oil. Consuming just 1.5 teaspoons of olive oil daily was associated with a 19% reduced risk of heart disease, cancer, and other inflammatory conditions. Olive oil’s monounsaturated fats have been shown to support heart health by lowering LDL (bad) cholesterol while potentially increasing HDL (good) cholesterol. Additionally, the polyphenols in olive oil, which act as antioxidants, help combat oxidative stress in the body—a factor linked to aging and disease.

Not only does olive oil support heart health, but research suggests it may also benefit brain health. Studies have found that the antioxidants in olive oil may protect brain cells from damage and support cognitive function as we age. For those concerned about inflammation, olive oil provides natural, anti-inflammatory benefits, making it a top choice for those looking to reduce their risk of chronic diseases.^[2]

Cooking with Canola vs. Olive Oil: Heat Stability and Flavor

Both oils have different strengths and weaknesses when it comes to cooking in the Canola vs. Olive Oil debate. Canola oil is often touted for its high smoke point, which makes it versatile for high-heat cooking methods like frying. However, the high temperatures required to produce canola oil may already contain harmful trans fats before you start cooking.

Olive oil, particularly extra virgin olive oil, has a lower smoke point, which makes it better suited for low- to medium-heat cooking. While it’s safe for sautéing, olive oil shines in dressings, drizzles, and dips, where its flavor and health benefits remain intact. Studies suggest that olive oil is more stable at medium heat than once thought, meaning it may be less likely to oxidize or create harmful compounds when used in everyday cooking.

Making the Healthier Choice: Why Olive Oil Wins Over Canola Oil

If we’re casting a “ballot” for the healthiest oil, olive oil comes out on top by a wide margin. Its lack of heavy processing, high levels of antioxidants, and anti-inflammatory properties make it a winner for supporting overall health. While canola oil may be marketed as a budget-friendly, versatile option, its processing, and potential inflammatory effects raise serious questions about its long-term impact on health.

Opting for extra virgin olive oil can provide benefits beyond cooking. From supporting heart health to promoting brain function, it’s one of the few oils that provides real nutritional value, and its benefits are backed by centuries of use and modern research alike.

So, next time you’re in the kitchen, think about the oils you’re using. Choosing a high-quality olive oil isn’t just a culinary decision—it’s a choice that impacts your health. With a legacy of wellness that spans thousands of years, olive oil deserves a place in your kitchen and on your table.

References:

1. 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.
2. 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.