Canola oil vs olive oil – which is healthier?

Why Choose Extra Virgin Olive Oil Over Canola Oil?

Introduction

When it comes to cooking oils, the debate between canola oil vs olive oil is ongoing. While both are widely used, they are not the same, and understanding their differences can have a significant impact on your health and cooking.

Extra Virgin Olive Oil (EVOO) has been a staple in Mediterranean diets for centuries, prized for its rich flavor, health benefits, and purity. In contrast, canola oil—often marketed as a heart-healthy option—is heavily processed, stripped of many nutrients, and lacks the depth of natural antioxidants found in ultra-premium extra virgin olive oil like Zagoda Olive Oil.

In this article, we’ll compare canola oil or EVOO in terms of health, flavor, cooking performance, and overall benefits to help you make the best choice for your kitchen.

How Olive Oil and Canola Oil Are NOT the Same

Although both oils are used in cooking, their nutritional content, processing methods, and health benefits are vastly different.

1. Processing & Purity

✅ Extra Virgin Olive Oil (EVOO):

Cold-pressed and unrefined, maintaining its natural antioxidants and polyphenols.
Made from pure olives, without any chemical extraction.
Rich in monounsaturated fats, which support heart health.

❌ Canola Oil:

Highly processed using heat and chemical solvents like hexane.
Undergoes refining, bleaching, and deodorizing, which removes nutrients and alters the oil’s structure.
Often genetically modified (GMO), as over 90% of canola crops are GMO (USDA).

👉 Verdict: If you value purity and natural ingredients, olive oil is better than canola oil for your health and wellness.

2. Health Benefits: Canola Oil vs Olive Oil

✅ Extra Virgin Olive Oil is Packed with Antioxidants
EVOO contains polyphenols, powerful plant compounds that fight inflammation, lower bad cholesterol, and protect the heart.

❌ Canola Oil Contains More Processed Omega-6 Fats
While omega-6 fats are essential in moderation, excess amounts (as found in canola oil) may contribute to inflammation, obesity, and chronic diseases.

👉 Verdict: When comparing canola oil or olive oil, EVOO is the superior choice for heart health, inflammation control, and overall wellness.

3. Flavor & Culinary Experience: Olive Oil or Canola Oil in Frying?

✅ Extra Virgin Olive Oil Enhances Flavor:

Rich, fruity, peppery taste with a complex aroma.
Adds depth to dishes, whether drizzled on salads or used in marinades.
Pairs beautifully with vegetables, meats, and baked goods.

❌ Canola Oil is Flavorless:

Neutral taste, which can leave food bland and lacking character.
Often used in mass-market processed foods because of its low cost and lack of flavor.

Is Canola Oil or EVOO Better for Frying?

There’s a misconception that olive oil has a low smoke point, making it unsuitable for frying. However, extra virgin olive oil remains stable under heat due to its high monounsaturated fat content.

Best Uses for EVOO: Sautéing, roasting, light frying, dressings.
Best Uses for Canola Oil: Deep frying (though alternatives like avocado oil are better).

👉 Verdict: If you’re cooking at home and want flavor + health benefits, go for olive oil over canola oil.

4. Heart Health & Longevity

The Mediterranean Diet, rich in extra virgin olive oil, has been associated with a longer lifespan and reduced risk of heart disease.

✅ Studies Show Olive Oil:

Lowers LDL (bad cholesterol) while maintaining HDL (good cholesterol).
Reduces inflammation, supporting heart and brain health.
Protects against strokes and cognitive decline.

❌ Canola Oil May Be Linked to Health Concerns

A study in Scientific Reports suggests that canola oil may negatively impact memory and learning abilities.

👉 Verdict: If longevity and heart health are priorities, Zagoda Olive Oil is the clear winner.

Conclusion: Make the Healthier Choice with Extra Virgin Olive Oil

While canola oil or EVOO may seem interchangeable, the reality is they are NOT the same. Extra Virgin Olive Oil is superior in every way—from its unmatched health benefits to its rich flavor and sustainability.

For those seeking the highest-quality olive oil, Zagoda Olive Oil offers ultra-premium, single-origin, cold-pressed EVOO that enhances both health and culinary experiences.