Choosing an oil to cook your dish with can be really confusing. Because let’s be honest. Picking the right one from dozens of types of oil for cooking is tough. And you want the healthiest one that doesn’t ruin the taste of your meal.
Both canola oil and vegetable oil can be your go-to choice. They’re inexpensive, plant-based, and high in smoking point. Therefore, both of them are vegan-friendly options for frying, baking, sautéing, and more. In this article, you will know which of them has higher nutritional value.
Also, you’ll know can you mix vegetable oil and canola oil or use them interchangeably. So, read on to learn more about how to eat healthy without compromising the taste.
Keys To Find The Perfect Oil
Depending on the cooking option, different oil produces different results. But don’t worry. We won’t be suggesting you get all the oils that you can find in the supermarket. But having more than one can do magic in your dish while being healthy.
Here are the things you should consider before purchasing an oil:
- Smoking Point
- Containing Fat
Every oil has a smoking point, which indicates the temperature when the oil burns and releases toxins like free radicals. So, when you heat past this temperature, it will add a burnt taste to the food. Besides, it can put a toll on your health. So, if you use the same oil for all cooking types, choose the oil with a high burning point.
It’s a no-brainer that the flavor of the oil affects the taste of your dishes. In most cases, you don’t want the oil flavor to overpower the actual taste of your meal. You want it to cook it through and make it crispy. So, when you need to choose an oil, always choose the one with a neutral taste.
It’s a good practice to read the label before you buy cooking oil. Try to get the one that has less than 4 grams of saturated fat per tablespoon. Saturated fat increases blood cholesterol levels.
But the monounsaturated and polyunsaturated fats can improve the cholesterol level. So, they are a more heart-healthy option as they reduce the risk of heart diseases. Therefore, your preferred oil should be rich in unsaturated fat and low in saturated fat.
You Can Also Read: Can You Use Vegetable Oil in a Deep Fryer?
Canola Oil vs Vegetable Oil For Frying – Which One is Healthy?
Vegetable oil is basically a mixture of various plant-derived oil for cost-effectiveness. It is neutral in flavor with a high smoking point (320 degrees). People love it for its versatility. On top of that, it’s inexpensive and heart-healthy as it contains less saturated fatty acids.
When you look at the “Vegetable oil” on a label, what’s in the container can vary in an ingredient. It can be a blend of sunflower, corn, soybean, or olive oil. But most of them are corn or soybean oil. Before you purchase a vegetable oil, try to check the nutritional value and choose the one oil with low saturated fat. Soybean oil is low in saturated fats and free of trans fats.
Canola oil is derived from genetically modified canola plants (also known as GMOs), which are crossbred of the rapeseed plant. It’s mild in flavor. So, it can be a great option when you want the original flavor of the food to stand out. Again, it has a high smoking temperature (375-450 degrees). So, you can easily use the canola oil for frying, baking, stirring, and more.
This oil is low in saturated fats and rich in monounsaturated fats. Like walnut oil, it’s infused with omega-3 fat ALA. So, it has a high nutritional value and can prevent cancer.
Can You Mix Vegetable Oil And Canola Oil?
You might be wondering, can you mix oils for frying? Well, it depends on the oils you are trying to combine. If it is canola and vegetable oil, then it’s perfectly fine. You can blend them to get the benefits of both of them.
As vegetable oil is already a mixture of different oils like sunflower, olive oil, or corn oil, there’s no issue in adding them. The mixture will have a higher smoke point of about 400◦ F, making it more suitable for high heat frying.
You can use canola or vegetable oil for deep frying as they have a very high smoking point, which makes them suitable for this. Canola oil’s smoking point is more than any vegetable oil. Again, it has more nutritional value and less harmful fats. It offers 1gram saturated fat per tablespoon, whereas vegetable oil offers about 11 grams.
So, which is better for frying canola or vegetable oil? Well, our vote goes to canola as it doesn’t develop a strong flavor in high heat as soybean oil does.
You Can Also Read: How to Deep Fry Hot Dogs Perfectly Within Less Time
Frequently Asked Questions (FAQs)
Now that we’ve covered you canola oil vs vegetable oil frying hope you got which to use for your next fried meal. You’ve also learned that can you mix vegetable oil and canola oil, so what’s stopping you from blending and getting the benefits of them both? Wishing you happy frying with the crunchy and crispy delicious dish and a healthy heart!