Can you replace vegetable oil with canola oil

In this brief guide, we are going to answer the question “Can you replace vegetable oil with canola oil” with an in-depth analysis of the reason, how can you replace vegetable oil with canola oil as well as the health benefits and the uses of canola oil in our daily life. Moreover, we are going to discuss how vegetable oil is different from canola oil.

Can you replace vegetable oil with canola oil?

Yes, Vegetable oil can be replaced with canola oil. There is a slight difference in their flavor, fat content, and nutrition profile, but they both can be used as the substitute of each other for frying as well as baking.

What is the difference between canola oil and vegetable oil:

Canola oil is made from the canola plant, which is a crossbred rapeseed plant. It is a neutral cooking oil that means it has a mild flavor, it can be used when you have to add extra taste to the food or when you have to cook the food at a high temperature. 

It is low in saturated fats, and free from trans fats, and a good source of monounsaturated fatty acids that are heart-healthy, while vegetable oil is a term that can be used for any vegetable oil i-e avocado oil, flaxseed oil sunflower oil, etc. it is also the good source of healthy fats and free of trans fats. 

Both vegetable oil and canola oil has high smoke points (where the oil starts to degrade), Canola oil has a smoke point of 400 degrees Fahrenheit while vegetable oil is 450 degrees Fahrenheit.

Nutrition fact of canola oil:

14g or 1table spoon canola oil contains the following nutrients:

It contains 4 grams of polyunsaturated fats that are heart-healthy and are considered good fats. It also contains 9 grams of monounsaturated fatty acids (that is an essential fat). There is no protein and carbohydrates in the canola oil. It provides 10 micrograms of vitamin K, 2.4 milligrams vitamin E and there are no minerals in the canola oil.

Can canola oil cause allergy?

No, As canola oil does not contain any protein so there are no chances of allergy from the canola oil.

Cooking with canola oil:

As canola oil has a mild flavor, high smoke point it can be used to make different dishes.

  • It can be used for baking, grilling, stir-frying, etc.
  • It can be used to make sauces, salad dressings.
  • To coat the non-stick pan.
  • Can be used as the replacement for butter or margarine in different recipes.

Disadvantages of canola oil:

Canola oil is highly refined, thus it does not contains enough amount of nutrients.

Canola oil alternatives:

If you are going to heat the food, you can use coconut oil, olive oil, or avocado oil as the alternative. If you want to replace the canola oil with an alternative to using in recipes without cooking such as salad dressing, then consider Flaxseed oil, walnut oil, or hemp seed oil.

Other FAQs about Oils which you may be interested in.

Are olive oil and vegetable oil interchangeable?

Are vegetable oil and canola oil interchangeable?

Can you cook french fries in olive oil

Health benefits of canola oil : 

Canola oil contains both omega 3 and omega 6 fatty acids, which make it the healthiest oil out there. It is rich in vitamin E and K that reduces skin problems and aging signs like acne, wrinkles, and spots.

You can read more about the health benefits of canola oil here.

Comparison of canola oil and butter:

Canola oil and butter both have very different types of fat in them, butter contains 11g of fat per tablespoon, 7g of which are saturated fat. Canola oil contains more fat but only 1g of saturated fat per tbsp, instead it has mainly monounsaturated fatty acid which is good for heart health when you come towards sodium content, unless you select unsalted butter, you will get 74mg salt per tbsp. while canola oil has no sodium.

Types of canola oil:

There are different types of canola oil on the basis of its extraction method as following:

  • Canola oil is also known as regular canola oil or canola salad oil.
  • Expeller pressed canola oil
  • Non-GMO expeller pressed canola oil
  • Organic canola oil

Which one is healthier, Canola oil or olive oil?

Nutritionally olive oil, especially extra virgin olive oil is healthier than canola oil. Those who use olive oil in their routine life face less risk of heart diseases and blood sugar. Olive oil is rich in nutrients while canola oil is highly refined, thus lack a certain amount of nutrients. Canola oil is better for frying than olive oil, while olive oil is a better option for the dressing of salads.

Conclusion:

In the brief guide, we answered the question “Can you replace vegetable oil with canola oil”, with an in-depth analysis of the reason why can we replace vegetable oil with canola oil” as well as health benefits and advantages and disadvantages using canola oil.

Citations:

https://www.southernliving.com/kitchen-assistant/can-i-substitute-canola-oil-for-vegetable-oil#:~:text=But%20can%20canola%20and%20vegetable,vegetable%20oil%2C%20or%20vice%20versa

https://www.verywellfit.com/why-canola-oil-is-a-safe-and-healthy-choice-2506062

https://www.webmd.com/food-recipes/canola-oil

Mahnoor Asghar is a Clinical Nutritionist with a bachelor's degree in Nutrition and Dietetics. She is compassionate and dedicated to playing her part in the well-being of the masses. She wants to play a fruitful role in creating nutrition and health-related awareness among the general public. Additionally, she has a keen eye for detail and loves to create content related to food, nutrition, health, and wellness.