Canola Oil vs Vegetable Oil – Which One Should You Use?

Canola Oil Facts

Canola is not the name of a natural plant; it is a made-up word, from the words “Canada” and “oil”.

In the late 1960s, researchers used traditional plant breeding techniques to remove rapeseed’s undesirable traits, mainly glucosinolates and erucic acid. To be able to use the trademarked canola name, the product must contain less than 2% of erucic acid and no more than 30 micromoles of glucosinolates.

Canola belongs to a section of the crucifer family called Brassica, which also includes Brussels sprouts, mustard, cauliflower, cabbage,  turnip, and broccoli. Rapeseed oil was first used during the Industrial Revolution, where it served as a lubricant in steam engines, ships, and other machinery.

As of 2005, 90% of the Canadian crop was genetically engineered and 87% of canola grown in the United States was also genetically modified. In Europe, canola oil is produced from non-modified plants only. Organic canola oil cannot be produced from genetically modified plants.

A typical fatty acid composition of canola oil is monounsaturated – 63 percent, polyunsaturated – 28 percent (with omega-6 and omega-3 in a 2:1 ratio), and saturated – 7 percent.

Most canola is chemically extracted using a solvent, named – hexane and heat is usually applied, which can affect the stability of the oil’s molecules, turning it rancid. More importantly, this process destroys the omega-3s in it, and can even create trans fats. Take a look at the video below, to observe how commercial canola oil is produced:

Vegetable Oil Facts

Standard vegetable oil is usually made of soybean oil. However, it can contain different types of oil. If you want to know the ingredient list, that tells you exactly what it contains, you need to examine the labels of the vegetable oil.

Conclusion – Canola Oil vs Vegetable Oil: Which Is Healthier?

Short answer – avoid both as much as possible.

Omega-6 and omega-3 fatty acids compete for the same conversion enzymes and vegetable oils are commonly predominant omega 6, hence, by consuming these oils you are disrupting the omega-3:omega-6 ratios.

Various studies have concluded that a diet that is rich in omega-6 but lacking in omega-3 can lead to systemic inflammation in the human body. Actually, the ratio of omega-6 to omega-3 could hold the key to chronic diseases, like – obesity, type 2 diabetes mellitus, inflammatory bowel disease, and arthritis.

Note – the majority of people in the US are presently getting 20 times the amount of omega-6s than they really need, according to the University of Maryland Medical Center.

What about the side effects of other types of oils?

Olive Oil

Olive oil is pressed from olives, the fruits of the olive tree. The ratio of omega-6 to omega -3 that is present in olive oil is found to be 11:1.

Research on olive oil concluded that it promotes inflammation, impairs artery dilation, and may cause weight gain, particularly when added to a poor diet, according to Pritikin Longevity Center.

Moreover, it can cause severe allergies, like – eczema, contact dermatitis, and respiratory allergies.

Coconut Oil

The increase in coconut oil intake is associated with a rise in total and LDL cholesterol levels because this oil is 92% saturated fats – made up mostly of stearic, lauric, and myristic acid. Omega-6:omega-3 ratio – 88.21 : 1.

Note – one simple method to get some benefits from coconut oil without worrying about its adverse effects on the cardiovascular system is to apply it topically on your skin.

Grape Seed Oil

Omega-6:omega-3 ratio – 696 : 1.

This oil does not contain the proanthocyanidins (powerful antioxidants that protect against cancer and heart disease) usually found in grape seed extract, according to the Journal of Health Science.

Besides, it can cause allergic reactions, including – itching, rashes, mouth swelling of lips, tongue, or throat, or difficulty in breathing.

Sunflower Oil

Omega-6:omega-3 ratio – 196 : 1.

It contains large amounts of Omega 6 linoleic acid; when not counteracted with Omega 3, these essential fats can lead to non-insulin-dependent diabetes.

Corn Oil

It contains 58.7% polyunsaturated, 12.7% monounsaturated, and 24.2% saturated fats. The ratio of Omega-6 to Omega-3 that is present in this oil is found to be 46:1.

It is derived out of the germ of corn. The germ is known to be the part of the seed which is germinating. This oil is known to have side effects on the liver as well as it may increase the probability of liver cancer.

Soybean Oil

It is a type of oil that is produced from the soya bean. Per 100 grams of soybean oil, there are approximately 23 grams of monounsaturated fat, 16 grams of saturated fat, and 58 grams of polyunsaturated fat. The omega 6 to 3 ratio is approximately 7.4: 1.

Peanut Oil

It is extracted from peanuts. About 85% of the fats in peanut oil are mono- and polyunsaturated. It is not a source of omega-3 fatty acids.

Individuals who are allergic to groundnuts should completely avoid the oil extracted from peanuts. The allergic reactions may include symptoms, such as – pain abdomen, vomiting, breathing difficulty, swelling of throat and lips, and death.


Whole food sources of plant fat, like – nuts and seeds, actually improve artery function, whereas oils, worsen artery function.


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