Canola and Vegetable Oil: Frying, Fats and Safety

If you’re confused about the differences between canola and vegetable oil, you’re not alone. While there are similarities between the two, these oils are not completely interchangeable. Understanding the important distinctions can help you make an informed choice when frying or baking.

This article will highlight the similarities and differences between canola and vegetable oil and compare the nutritional value of each.

Similarities of Canola and Vegetable Oil

Both canola oil and vegetable oil are known for their neutral taste. As a result, both oils are well-suited for sautéing, frying, grilling or baking. Both types of oil are relatively inexpensive, making them a common choice in restaurants and kitchens.

Additionally, both oils are of plant origin. Canola oil is made from the seeds of the rapeseed plant. Vegetable oil, on the other hand, is made either entirely from soybean oil or from a mixture of corn, canola, soybean, safflower, sunflower or cottonseed oils.

Therefore, both canola and vegetable oil are suitable for use in vegetarian or vegan diets.

Differences Between Canola and Vegetable Oil

While canola and vegetable oils are often used interchangeably, they are not exactly the same. When choosing one of these for your cooking needs, you should be aware of a few important differences.

Which is More Nutritious?

An important distinction between these oils lies in their nutritional makeup. Vegetable oil consists mainly of polyunsaturated fats (PUFAs), including omega-6 fats. While these substances are thought to improve heart health, they are also theorized to promote increased levels of inflammation in the body. However, the research on this claim is not yet conclusive.

Canola oil contains PUFAs but is high in monounsaturated fats (MUFAs). These substances are thought to help build healthy cells and support proper brain and nerve function.

The saturated fat content of canola oil is also slightly lower than vegetable oil. For this reason, canola oil may be considered a slightly more nutritious option (though this is somewhat subjective).

Taste

Although vegetable and canola oil taste very similar, there are subtle differences. Because canola oil contains omega-3 fatty acids (similar to those found in certain types of seafood), it can begin to taste and smell fishy as it ages.

The taste of vegetable oil may vary slightly depending on the specific oil blend it contains. Most commercially available types are made predominantly from soybean oil, making them bland and almost tasteless in taste.

Cooking Method, Smoke Point and Safety

Both vegetable and canola oil have high smoke points; This means they can withstand relatively high temperatures (up to at least 400 F) before their contents begin to deteriorate. As a result, both are suitable for use in a variety of cooking methods, such as baking, sautéing or frying.

Polyunsaturated fats oxidize or break down faster than monounsaturated fats when exposed to high heat. This oxidation can lead to the production of compounds that are harmful to your body.

As a result, the use of vegetable oil (which consists mostly of PUFAs) at higher temperatures may be slightly unsafe than cooking with canola oil (which contains both PUFAs and MUFAs).

Risks of a Diet High in Canola or Vegetable Oil

Both vegetable and canola oil contain small amounts of saturated fat. But the amount is relatively small compared to other cooking oils.

The U.S. Department of Agriculture’s (USDA) 2020-2025 Dietary Guidelines for Americans recommend substituting foods high in unsaturated fats (such as canola or vegetable oil) instead of foods high in saturated fats (such as butter).

This is because saturated fats have been shown to lead to higher cholesterol levels and an increased risk of heart disease. Canola and vegetable oils can be safely included in a balanced diet with relatively low risk, as long as they are not overheated during cooking (to the point of smoking).

Canola and Vegetable Oil Replacements

While canola and vegetable oil are relatively healthy options, there are many other alternative oils available. Some of the most common substitutions include:

• olive oil: This oil has a medium smoke point, a relatively strong flavor, and is full of MUFAs.
• coconut oil: This oil, which is frequently used in cooking, has a medium smoke point and is high in unhealthy saturated fat.
• peanut oil: Derived from peanuts, this oil has a nutty taste, large amounts of PUFAs, and a very high smoke point.
• corn oil: This oil is known for its cheap cost, high smoke point, high amounts of PUFAs and saturated fat.
• cottonseed oil: This oil, which is a commonly used ingredient in mayonnaise and salad dressings, is high in saturated fat and should be used with caution.

Summary

Both canola and vegetable oil are known for their neutral taste, high smoke point, and inexpensive cost. Some suggest that canola oil is slightly healthier. This is because it contains monounsaturated and polyunsaturated fats and less saturated fat than vegetable oil.

Both oils have common cooking applications and can be used when baking, frying, or sautéing.