Canola Oil vs. Vegetable Oil: What You Should Know

Canola oil vs. vegetable oil–which is better for cooking, and are they healthy? 

While these popular cooking oils are labeled as good sources of health-promoting monounsaturated fats, consuming these ultra-processed oils may actually increase the risk of inflammation, metabolic diseases, and obesity.

Learn why consuming canola and vegetable oil may harm your health and discover seven nutritious alternatives to processed seed oils. 

Canola oil vs. vegetable oil 

Due to their mild flavor and high smoke points, canola and vegetable oil are often used interchangeably in everyday cooking, including deep frying, baking, stir-frying, and sautéing. 

Let’s look at the nutritional values and different uses of canola oil and vegetable oil.

Canola oil

Canola oil is a popular cooking oil derived from the canola plant, also known as the rapeseed plant. 

It has a mild taste and a high smoke point, meaning it can be heated to 470 degrees F (240 degrees C) without breaking down, which explains why it’s the most commonly used frying oil in the restaurant industry. 

According to the United States Department of Agriculture (USDA), a serving of one tablespoon of canola oil contains:

• 124 calories

• 0 g protein

• 14 g total fat

  • 1 g saturated fat

  • 9 g monounsaturated fat

  • 4 g polyunsaturated fat

• 0 g carbohydrates

Canola oil comprises 100 percent fatty acids and contains no essential vitamins or minerals except for negligible amounts of vitamins E and K. 

Despite its poor nutrition profile, canola is marketed as a heart-healthy option due to its high monounsaturated and low saturated fat content.

Vegetable oil 

Vegetable oil is typically derived from soybeans. However, many brands use a vegetable oil blend containing other grain or seed-derived oils such as corn, sunflower, safflower, peanuts, or cottonseed.

Soybean vegetable oil has a neutral flavor and a smoke point of 460 degrees F (235 degrees C), making it another popular choice for deep frying. 

However, it’s also widely used in many other culinary applications, such as baking and sauteing, as well as preparing salad dressings and marinades. 

According to data published by the USDA, one tablespoon of vegetable oil contains:

• 124 calories

• 0 g protein

• 14 g total fat

  • 1.9 g saturated fat

  • 5.9 g monounsaturated fat

  • 5.8 g polyunsaturated fat

• 0 g carbohydrates 

Vegetable oil has little nutritional value, providing only one milligram (mg) of vitamin E and 16 micrograms (µg) of vitamin K per serving. It also contains more saturated fat than canola oil, which is generally considered the healthier option.

Watch the video below to learn about the best and worst cooking oils.

5 reasons to avoid seed oil

Although seed oils contain health-promoting unsaturated fatty acids, both canola and vegetable oils are highly refined, lack essential nutrients, and often undergo oxidation during processing.

As a result, these oils hold little nutritional value and may contribute to inflammation, which is linked to a wide range of chronic health issues.

Here are five reasons to avoid refined seed oil.

1. They’re ultra-processed 

Seed oils are a major ultra-processed ingredient in many foods, often used in packaged snacks, baked goods, and fried foods due to their low cost and long shelf life.

These ultra-processed oils, including organic canola oil, undergo extensive heat processing and are chemically manipulated to improve texture, flavor, and stability.

This process can lead to the formation of harmful trans fats and oxidized byproducts, which are linked to increased inflammation and a higher risk of chronic diseases like heart disease and obesity.

In addition, seed oils are typically produced using hexane, a potentially harmful petroleum-based solvent, to extract the oils. 

Chemical deodorizers and color correctors are also added to improve palpability, raising questions about the long-term safety of consuming ultra-processed seed oils. 

2. Promote inflammation  

Omega-6 and omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce, so they must be obtained through food sources.

A balanced diet should maintain a one-to-one ratio of omega-6 to omega-3 fatty acids, as both play vital roles in regulating inflammatory responses and supporting cardiovascular health, among many other critical functions.

However, the typical American diet is marked by an excessive intake of omega-6 fatty acids, primarily from seed and vegetable oils, which can contribute to chronic inflammation.

Omega-6 fatty acids are converted into arachidonic acid, a precursor to pro-inflammatory compounds that activate immune responses. This explains why seed oil consumption can contribute to an imbalance in inflammatory processes, potentially leading to chronic inflammation and related health issues.

3. Contribute to heart disease

Canola oil is often labeled as heart-healthy as it’s a rich source of linoleic acid while being low in saturated fat, associated with elevated cholesterol and increased risk of cardiovascular conditions.

However, no reliable evidence positively associates saturated fat intake with an increased risk of heart disease.

Contrarily, reducing saturated fats, such as those found in olive oil and butter, and increasing vegetable oil intake has been shown to increase mortality and cardiovascular disease risk.

Research published in the British Medical Journal suggests, “Substituting dietary linoleic acid in place of saturated fats increased the rates of death from all causes, coronary heart disease, and cardiovascular disease.” 

4. Exposure to harmful pesticides

Most canola, soybean, and corn grown in the U.S. are genetically modified (GMO) for herbicide resistance. These GMO crops are routinely treated with glyphosate, a chemical herbicide that can leave residues in the plants and their derivatives, including seed oils.

Exposure to glyphosate has been linked to various health issues, as it can disrupt reproduction, organ function, and digestion by damaging beneficial gut microbes.

A study published in Mutation Research also found that glyphosate exposure may increase the risk of cancer by up to 41 percent.

Healthy alternatives to seed oil

Despite their popularity in home kitchens and restaurants, canola and vegetable oils aren’t the healthiest cooking oils. 

Fortunately, several plant and animal-based seed oil alternatives can fulfill the same culinary purpose while providing more comprehensive nutrition and fuller flavor.

Here are seven healthy seed oil alternatives.

1. Extra virgin olive oil

Extra virgin olive oil (EVOO) is a cooking oil with a smoke point of 375 degrees F (190 degrees C), making it ideal for low- to medium-heat cooking. 

It’s a rich source of healthy monounsaturated fats, vitamin E, and antioxidant compounds called polyphenols that protect cells against oxidative stress and inflammation. 

EVOO is widely used in Mediterranean dishes due to its deep, nutty flavor, which pairs well with salads, sauces, and vegetables.

2. Coconut oil

Coconut oil has impressive health benefits and many culinary applications, as it can be used for sautéing, grilling, baking, and as a base for dips and sauces. 

It’s a healthy oil known for its potent antimicrobial properties and lauric acid content. Lauric acid is a medium-chain saturated fat that raises high-density lipoprotein (HDL) cholesterol, also referred to as the good cholesterol linked to a lower risk of cardiovascular disease.

Unrefined coconut oil has a smoke point of 350 degrees F (175 degrees C), and its mild tropical flavor makes it a great choice for pastries, seafood, and Hawaiian or island-inspired dishes.

3. Avocado oil

Avocado oil is derived from the pulp of avocados and has the highest smoke point of all cooking oils, ranging from 480 to 520 degrees F (250 to 270 degrees C), depending on its level of refinement. 

It has a mild, buttery taste and is ideal for high-heat cooking, sautéing, marinades, dips, sauces, grilling, baking, and roasting.

In addition, unrefined avocado oil is a good source of oleic acid, antioxidants, and essential nutrients such as vitamins E and K, potassium, magnesium, and manganese.

4. Palm oil

Palm oil is extracted from the fruit of oil palm trees and has a smoke point of 455 degrees F (235 degrees C). It’s frequently used as a substitute for butter, canola oil, and vegetable oil in frying, baking, and chocolate production.

Palm oil is rich in vitamins A and E, as well as phytosterols, which can help reduce total cholesterol levels and support the formation of steroid hormones, including cortisol, aiding the body’s adaptation to stress.

5. Lard and tallow

Lard is a cooking fat rendered from pigs. With a smoke point of 370 degrees F (190 degrees C), it’s mainly utilized for pastries, roasting, and grilling.

Tallow is the rendered fat of ruminant animals, such as cattle or sheep, and can be used interchangeably with lard for most cooking applications. However, it has a higher smoke point of 400 degrees F (204 degrees C), making it a better choice for deep frying.

Both lard and beef tallow contain monounsaturated and saturated fats and oleic acid, an essential fatty acid that supports heart health. 

6. Grass-fed butter

Butter has a smoke point of 350 degrees F (175 degrees C), making it a good choice for low-temperature cooking, such as frying eggs, sautéing vegetables and meats, baking, and basting. 

In addition, grass-fed butter is a rich source of health-promoting fatty acids as well as vitamins A, B12, D, E, and K2. 

7. Ghee

Ghee is a type of clarified butter that has had lactose and casein removed, making it an excellent option for individuals with dairy sensitivities. 

It has a higher smoke point of 485 degrees F (250 degrees C) and a noticeable nutty, buttery flavor.

Ghee contains omega-3 fatty acids and several health-promoting nutrients, including vitamins A, E, and K. It’s common in Indian and Southeast Asian cuisine and can be used to replace cooking oil or butter for any culinary purpose.

Key takeaways

Canola oil vs. vegetable oil–which is better, and are they healthy? While canola oil contains more monounsaturated fats per serving, neither canola nor vegetable oil offers valuable nutrition.

In addition, these seed oils are ultra-processed cooking oils high in pro-inflammatory omega-6 fatty acids that contribute to chronic inflammation and are linked to heart disease, obesity, and certain types of cancer. 

Fortunately, there are several nutritious seed oil alternatives, including coconut oil, avocado oil, tallow, and butter, all of which are nutrient-dense and can help enhance overall health while providing beneficial fats.

FAQ

1. Canola oil vs. vegetable oil, which is better for you?

Neither canola nor vegetable oil are good options for those seeking optimal health. These oils are ultra-processed and quickly oxidize when exposed to heat, which can lead to the formation of harmful compounds that can contribute to chronic inflammation.

2. Can you substitute canola oil for vegetable oil?

Yes, you can substitute canola oil for vegetable cooking oil, as both have similar uses, a mild taste, and a high smoke point. 

However, it’s recommended to opt for healthier alternatives, such as avocado oil, palm oil, ghee, or tallow, to minimize the intake of pro-inflammatory omega-6 fatty acids found in seed oils. 

3. Which oil is best for frying?

Though seed and vegetable oils are typically used for deep frying, tallow or ghee are better alternatives. Tallow has a smoke point of 400 degrees F (204 degrees C), and ghee can be heated up to 485 degrees (250 degrees C). 

Those who avoid animal products should consider avocado or palm oil, which can also be heated to temperatures above 450 degrees F (230 degrees C). 

4. What are seed oils?

Seed oils are produced from seeds, grains, or legumes. These include soybean oil, corn oil, safflower oil, sunflower oil, canola oil, peanut oil, and rapeseed oil. 

Most seed oils undergo extensive processing, as they’re typically extracted using high heat or chemical solvents and then treated with deodorizers to create a mild-tasting, shelf-stable cooking oil.

5. Are seed oils bad for you?

Yes, seed oils are high in omega-6 fatty acids and oxidize when heated, which can contribute to inflammation and may increase the risk of chronic diseases.

Additionally, canola and vegetable oil are primarily produced from genetically modified (GMO) crops, which are regularly treated with harmful chemical herbicides, such as glyphosate. 

6. Which is the healthiest oil to cook with?

Coconut, olive, palm, and avocado oil are some of the healthiest oils for cooking as they’re rich sources of health-promoting fatty acids and offer essential vitamins and phytonutrients. 

Sources

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/ 

2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103855/ 

3. https://www.bmj.com/content/346/bmj.e8707 

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC6706269/