There are various oils on the market for cooking. Considering that any type of oil is high in fat, it’s important to choose the one that is healthiest for your lifestyle. Canola and sunflower oils are touted for their health benefits. Most people use both of them interchangeably in cooking. But is one of them better than the other?
Generally, canola oil is considered the healthiest cooking oil as it has zero trans fat and the least amount of saturated fat. Sunflower oil is also low in saturated fat. However, canola oil has the lowest level of saturated fat, which is why it’s considered the best. Sunflower oil can be a healthy option, too, if used at the right temperature. It contains many unsaturated fats that are essential for the skin, hair, and bone health.
Let’s find out more about both of them to help you make an informed choice about choosing one for cooking.
Must Read: What are Seed Oils and How to Avoid Them?
What is Canola Oil?
Canola oil is made out of the seeds of canola, a crop grown in Australia, the US, Europe, and Canada. Canola produces small yellow flowers that grow into pods. Inside the pods are tiny black seeds filled with trans-fat-free oil.
After the crop is harvested, the seeds are crushed to release the oil. Then, they undergo further processing to make the oil suitable for cooking.
What is Sunflower Oil?
Sunflower oil is derived from the sunflower seeds. The oil is extracted by applying pressure to the sunflower seeds. Sunflower oil extracted using expeller pressing seeds under low-temperature conditions is usually preferred. It’s because this technique doesn’t use chemical solvents to extract the oil.
The oil is then used for a variety of purposes. These include roasting, frying, and making margarine, among other things.
Nutritional Profile of Canola Oil
According to the USDA, a tablespoon (14g) of canola oil contains the following nutrition.
- Calories (energy): 124
- Fat: 14g (Polyunsaturated fat: 4g, Monounsaturated fat: 9g)
- Sodium: 0mg
- Carbohydrates: 0g
- Sugars: 0g
- Fibre: 0g
- Protein: 0g
- Vitamin K: 10 mcg
- Vitamin E: 2.4 mg
Nutritional Profile of Sunflower Oil
The nutritional profile of a tablespoon of sunflower oil is as follows:
- Calories (energy): 120
- Total fat: 14g (Saturated fat: 1g, Monounsaturated fat: 3g, Polyunsaturated fat: 9g)
- Carbohydrates: 0g
- Sugar: 0g
- Dietary fibre: 0g
- Vitamin E: 5.59 mg
- Vitamin K: 0.73 mcg
- Choline: 0.03 mg
Also Read: Uncovering Twisted Tea Nutrition Facts
Canola Oil vs. Sunflower Oil: Smoke Point
An oil’s smoke point is the temperature at which it begins to break down. Going beyond this temperature results in a decline in the oil’s nutritional profile. Smoke points of both canola and sunflower oils are as follows:
Canola oil
- Regular canola oil: 468 degrees Fahrenheit or 242 degrees Celsius.
- High-oleic canola oil: 475 degrees Fahrenheit or 246 degrees Celsius.
- Expeller-pressed canola oil: 464 degrees Fahrenheit or 240 degrees Celsius.
Sunflower oil
- Regular sunflower oil: 464 degrees Fahrenheit or 240 degrees Celsius.
- High-oleic sunflower oil: 478 degrees Fahrenheit or 248 degrees Celsius.
- Cold-pressed sunflower oil: 388 degrees Fahrenheit or 198 degrees Celsius.
Smoking points are particularly important for deep frying. Here, temperatures can climb up to 400 degrees Fahrenheit. Both canola and sunflower oils are good choices for this type of cooking.
Health Benefits of Canola Oil Vs. Sunflower Oil
Health Benefits of Canola Oil
Canola oil is considered the healthiest of all oils. Here are some of its major health benefits.
1. Good for the Heart
Canola oil contains the highest amount of unsaturated fat. This macronutrient helps absorb fat-soluble vitamins and provides the body with the energy it needs. Monounsaturated fats in the oil are considered good for the heart as they help lower LDL or bad cholesterol.
The high amount of omega-3 fatty acids in canola oil makes it worth using in cooking. This is because your body cannot make it on your own. It’s important to note that these health benefits are majorly linked to unheated canola oil. It contains fewer toxic compounds than heated canola oil.
2. Boosts the Intake of Vitamin E and K
A tablespoon of canola oil contains 2.4 mg of vitamin E. This makes up 16% of the Daily Value. The antioxidant is essential for immune function. It also prevents the oxidation of LDL cholesterol, which is a main cause of heart ailments.
Canola oil also contains 0.73 mcg of vitamin K. Fat-soluble vitamins are important for blood clotting and bone health. Antioxidants like vitamin E and K in canola oil protect cells from damage from environmental aggressors and that which occurs during metabolism.
Health Benefits of Sunflower Oil
Sunflower oil also has its own benefits. These are as follows:
1. Lowers Harmful Cholesterol
Sunflower oil has a rich content of monounsaturated fats. They help regulate cholesterol levels and reduce inflammation. The oil is particularly suitable for those wanting to maintain their cardiovascular health. The oil is a great replacement for saturated fats, like those in full-fat dairy products and coconut.
2. Beneficial for the Skin and the Immune System
Sunflower oil has high amounts of vitamin E. The vitamin protects the skin from free radical damage. The topical application of sunflower oil on the skin enhances its health.
Vitamin E also protects the body’s immune system. A tablespoon of sunflower oil makes up almost 37% of the recommended daily intake for this vitamin. Consuming it regularly can lead to a stronger immune system.
Potential Downsides of Canola Oil
Canola oil contains a large amount of omega-6 fatty acids. However, consuming too much of it can cause inflammation. So, if you are regularly using this oil in cooking, ensure that you balance your omega-6 intake with omega-3 fatty acids found in foods like walnuts, fatty fish, and flaxseed.
Canola oil is also prone to oxidation, which is exposure to oxidation. This can reduce its shelf life and increase undesirable health benefits, such as the risk of heart disease.
Finally, being high in fats, consuming too much of it can quickly increase your total caloric intake. So, it’s essential to watch how much of it you are using and balance out the excess (if consumed) with physical activity.
Potential Downsides of Sunflower Oil
Some varieties of sunflower oil contain more linoleic acid or omega-6. The sunflower oil variant, most common in the US, contains about 15 to 35% of linoleic acid. Its excessive consumption can cause inflammation in the body because of the conversion of linoleic acid into arachidonic acid. The acid produces inflammatory compounds.
Besides, when sunflower oil is heated repeatedly to 356 degrees F, it causes the release of potentially toxic compounds. Deep frying with the oil causes the release of the aldehydes. These toxic compounds can damage DNA and contribute to diseases like Alzheimer’s and heart disease.
Summing Up
Canola and sunflower oils are a good source of healthy fats. Both are ideal for cooking. The best one for you depends on your health and taste preferences. It’s best to try both of them out for a specific time to find out which gives you the most benefits in terms of taste and health.
