In the world of health and nutrition, small choices can make a big difference. One such choice is the oil you cook with. Oils are fundamental to our diet and can directly impact our cell health, inflammation levels, and overall well-being. Among the healthiest cooking oils, olive oil and canola oil are two popular choices. However, when it comes to maintaining optimal cell health, olive oil often outshines canola oil due to its unique production process, nutrient profile, and health benefits.
Canola Oil: An Industrially Processed Oil with Risks
Though widely used, canola oil’s path to popularity is industrial. Derived from the rapeseed plant, canola oil was initially used in industrial settings, such as lubricating naval machinery during WWII. Today, canola oil is made through a highly intensive process involving chemical solvents, heat treatments, and even bleaching to mask its natural bitterness. These processes can alter the oil’s structure, potentially forming trans fats—compounds harmful to cell health and associated with inflammatory conditions.
Canola oil, high in omega-6 fatty acids, contributes to an imbalance in the typical modern diet. Too much omega-6, without enough omega-3 fatty acids, promotes inflammation, which has been linked to issues like joint discomfort, cognitive challenges, and heart disease. Research has shown that regular consumption of canola oil may even be connected to cognitive decline, a critical area of concern for anyone prioritizing brain health.[1]
Olive Oil: A Natural, Nutrient-Rich Oil for Better Health
By contrast, olive oil has been used for millennia as a staple of the Mediterranean diet, celebrated for its minimal processing and health benefits. Made by simply cold-pressing olives, extra virgin olive oil retains valuable compounds like polyphenols, monounsaturated fats, and antioxidants that support overall cell health. These nutrients help combat oxidative stress, reduce inflammation, and support heart and brain health.
A Harvard study demonstrated that even a small daily amount—around 1.5 teaspoons—of olive oil was linked to a 19% reduction in risks for heart disease, cancer, and other inflammation-related illnesses. Olive oil’s natural anti-inflammatory properties, combined with its rich antioxidant content, make it an ideal choice for those looking to support cellular health.[2]
Choosing Olive Oil in the Kitchen: A Better Choice for Cooking
For those seeking the best option for daily use, olive oil is surprisingly versatile. While it’s ideal for low- to medium-heat cooking, olive oil is more heat-stable than many realize. This makes it suitable for everyday meals, particularly when balanced with raw applications like dressings and marinades, where its full nutrient profile can be enjoyed.
The Verdict: Olive Oil Outshines Canola Oil Among Healthiest Cooking Oils
The evidence is clear: Olive oil’s unprocessed, nutrient-rich profile provides cellular benefits that canola oil cannot match. Extra virgin olive oil is a top choice when prioritizing oils, offering natural antioxidants and anti-inflammatory compounds that actively support cell health. For those aiming to reduce inflammation, improve cardiovascular function, and support brain health, olive oil stands out as a health-supportive option.
Swapping canola oil for olive oil in your kitchen is a small change with powerful benefits for cell health and long-term wellness. Our decisions about our food and cooking oils can support better, healthier cells and a stronger body over time.
Switching from canola oil to olive oil may seem like a minor adjustment, but it can significantly impact overall cell health, reducing inflammation and supporting cognitive and cardiovascular wellness. Choosing extra virgin olive oil as your primary cooking oil allows you to protect your cells, benefit from natural antioxidants, and lower exposure to harmful compounds associated with highly processed oils.
Every meal is an opportunity to make informed choices that support your body at the cellular level. By opting for olive oil, you’re taking a proactive step toward long-term health and a cleaner, more balanced diet that aligns with the latest research on what best supports a thriving, healthy life.
References:
- 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.
- 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.