The Case for Blending Oils
Blending oils like canola and olive oil is often done to combine desirable attributes such as canola's high smoke point and neutral taste with olive oil's heart-healthy fats. It can also be a more budget-friendly way to get some benefits of olive oil compared to using pure extra virgin olive oil.
Nutritional Composition: The Good and the Less Good
Canola oil is known for low saturated fat and high monounsaturated fat and ALA (omega-3) content. Olive oil is high in monounsaturated fats and antioxidants. However, the refining process typically used for canola oil removes most antioxidants, and blended oils often use refined olive oil, leading to lower antioxidant levels compared to unrefined olive oil. Some concerns exist regarding potential inflammatory effects from refined canola oil based on animal studies, while extra virgin olive oil is noted for its anti-inflammatory properties.
Comparison: Blended Canola & Olive Oil vs. Pure Oils
| Feature | Blended Canola & Olive Oil | Pure Extra Virgin Olive Oil (EVOO) | Pure Refined Canola Oil |
|---|---|---|---|
| Best Uses | Sautéing, pan-frying, baking, salad dressings | Salad dressings, drizzling, low-to-medium heat cooking | High-heat cooking, deep frying, baking |
| Flavor | Mild and neutral with a subtle olive flavor | Robust, fruity, peppery, and complex | Very neutral and mild |
| Smoke Point | Medium-High (e.g., 400°F), thanks to canola | Lower (e.g., 325-375°F) | High (e.g., 400-450°F) |
| Antioxidants | Lower content, as both are often refined | Very high, especially in polyphenols | Very low due to refining |
| Cost | Budget-friendly option | More expensive premium option | Most affordable option |
Practical Health Considerations
A blended oil provides a mix of monounsaturated and polyunsaturated fats, including omega-3s, offering a healthier profile than fats high in saturated or trans fats. However, it generally lacks the high antioxidant content of high-quality EVOO. Its suitability for various cooking methods due to a higher smoke point offers convenience. The health impact depends on the overall diet and the fats it replaces.
A Place in a Balanced Diet
Blended canola and olive oil can serve as an economical, versatile cooking oil in a balanced diet, offering a healthier alternative to saturated fats. However, it provides fewer antioxidants than high-quality extra virgin olive oil. For optimal benefits, using EVOO for dressings and low-heat cooking, and a separate high-smoke-point oil for frying is often recommended.
- Convenience vs. Quality: Offers an affordable, all-purpose option.
- Compromised Nutrition: Contains fewer antioxidants than unrefined oils like EVOO.
- Versatile for Cooking: Suitable for various cooking tasks, including high heat due to canola.
- Better than Saturated Fats: A healthier choice than cooking with solid fats.
- Consider a Two-Oil Approach: Using EVOO and a separate high-smoke-point oil offers maximum benefits.
- Context Matters: Its health impact is part of your overall diet.
Conclusion
Blended canola and olive oil is a healthier choice than saturated fats, offering a good fatty acid profile and a higher smoke point than pure extra virgin olive oil for general cooking. However, its antioxidant content is lower than high-quality EVOO. For maximum health benefits, using EVOO for low-heat tasks and a dedicated high-smoke-point oil for frying is recommended.
