Canola Oil vs. Olive Oil: A Nutritional Battleground
Canola oil is often hailed as a healthy option because it contains high levels of oleic acid, lower levels of saturated fat, and higher monounsaturated content with the ability to increase HDL cholesterol in the body. There are many alternatives for cooking that olive oil falls short of, such as use in baking. However, canola oil is not without its health concerns due to its processing and extraction methods. It's highly likely that canola oil still contains pesticides and other chemicals when it's made. Olive oil provides a healthy source of monounsaturated fat, which has been shown to lower cholesterol levels in the blood.
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In addition, olive oil contains many antioxidants like vitamin E and polyphenols that have antioxidant properties. It's also rich in antioxidants called oleic acid, which can help prevent oxidative damage and improve cognitive functioning. Olive oil is a staple ingredient used to flavor many dishes around the world. Olive oil has been linked to many health effects such as increased HDL levels (good cholesterol), decreased LDL levels (bad cholesterol), and improved cholesterol ratios (where LDL is divided by HDL).
Amazing health benefits of canola oil
1) To lower cholesterol levels
Compared to olive oil, canola oil has a lower monounsaturated fat content (MUFA). However, replacing olive oil with canola oil in the diet for an extended period may help lower cholesterol and improve insulin sensitivity.
2) To reduce the risk of stroke
Eating foods high in MUFA has been shown to have benefits on atherosclerosis by decreasing LDL-cholesterol levels and improving insulin sensitivity. Olive oil is also rich in MUFA and polyphenols that may reduce the risk of heart disease.
3) To reduce the risk of cancer
Sources high in MUFA like canola oil have been linked to decreased risk of breast cancer because it was shown to lower total serum cholesterol levels. This is because MUFA may reduce postmenopausal estrogen concentrations which have been linked to breast cancer. Polyphenols in olive oil were also found to have anti-inflammatory, antioxidant, and antiproliferative properties in a study.
4) Diet for Diabetes
Canola oil has been shown to improve insulin sensitivity in people with diabetes while not causing an increased risk of weight gain.
5) To improve cognitive functioning in the elderly
One study found that old people who consumed high levels of MUFA have a lower risk of stroke than those who consumed low levels of MUFA. Another study showed that canola oil can sustain the functions of nerve cells in rats even after applying toxic substances found to be associated with neurodegenerative diseases like Alzheimer's.
6) For healthy skin and hair
Polyunsaturated fatty acids (PUFAs) are essential fatty acids that can be obtained through food or dietary supplements. Some PUFAs are found in canola oil (like oleic acid), but other PUFAs, such as linoleic acid, canola oil is a good source of. Canola oil is also rich in gamma-linolenic acid (GLA), which is a fatty acid derived from linseed.
Amazing health benefits of olive oil
1) To lower cholesterol levels
Studies on olive oil and heart disease have shown conflicting results, some show that olive oil does not lower LDL cholesterol and others suggest that monounsaturated fat helps decrease the risk for heart disease by reducing; LDL cholesterol levels.
2) To reduce the risk of stroke
Olive oil has been shown to decrease cholesterol levels, which improves the flow of blood and decreases the risk of stroke. Olive Oil indeed lowers LDL levels in the blood, but not HDL cholesterol, which is associated with decreased stroke risk. Canola oil has been shown to lower HDL cholesterol because it contains a lower amount of MUFA (polyunsaturated fat).
3) To improve cognitive functioning in old people
Olive oil is a source of MUFA and polyphenols which are antioxidants and anti-inflammatory compounds that reduce oxidative damage free radicals in the body when consumed. This includes olive oil's effects on improving HDL levels.
4) For healthy skin and hair
The primary MUFA in Olive oil is palmitoleic acid, which is a monounsaturated fatty acid that promotes the production of ceramides in both the skin and hair. Ceramides are a type of fat that is important for the structure and function of your skin and hair.
5) Diet for Diabetes
Replacing saturated fat with MUFA has been shown to improve insulin sensitivity in diabetes mellitus because it helps to lower LDL cholesterol levels. A study found that replacing saturated fats with MUFA can help reduce body weight, particularly the abdominal area when combined with exercise.
6) To prevent cancer
Sources of MUFA like olive oil have been shown to decrease the risk of death due to prostate cancer. This is because MUFA may inhibit the growth of cancerous cells and reduce oxidative damage in the body.
How to use olive oil and canola oil for health benefits?
Step 1: Use olive oil and canola oil for cooking! Olive oil is recommended for high-temperature frying, sauteing, and other cooking methods that require an elevated temperature. Canola oil is best used when cooking at a low-medium temperature or when used in salad dressings.
Step 2: Add spices to olive oil and canola oil that are health-promoting! For example, garlic powder adds an antioxidant property to foods that help prevent oxidative damage from free radicals. This benefit of canola or olive oils may also be added by adding parsley flakes or oregano flakes.
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Step 3: Use olive oil and canola oil daily! This is the most effective way to get the health benefits of any food or supplement. The more you consume olive oil and canola oil, the more beneficial effects are seen such as improved heart health, better cognitive functioning in older people, decreased risk for stroke, and even reduced risk for cancer.
FAQs
1) Is canola oil gluten-free?
Yes, canola oil is gluten-free; in fact, it’s one of the few vegetable oils that contain less than 2.5 ppm gluten.
2) Can I use canola oil as a substitute for olive oil?
Olive oil and canola oil are both good sources of polyphenols and antioxidants that have been linked to heart health. But don’t use canola oil as a direct substitution for olive oil because it lacks MUFA which has been shown to improve insulin sensitivity. Olive oil is considered a MUFA fat which may aid in weight loss by decreasing LDL cholesterol levels while raising HDL levels.
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