Is Olive Oil Less Processed Than Canola Oil? An In-Depth Comparison

Over 90% of canola crops are genetically engineered and typically undergo extensive chemical refinement, making many question: Is olive oil less processed than canola oil? The short answer is yes, particularly extra virgin olive oil, which is a natural fruit juice compared to canola oil's chemically extracted seed oil.

Quick Summary

This article explores the significant differences in how olive oil and canola oil are produced, detailing the minimal processing of cold-pressed extra virgin olive oil versus the extensive chemical refinement typical for canola oil.

Key Points

• Processing Methods Differ Radically: Extra virgin olive oil is minimally processed and mechanically extracted, while conventional canola oil is chemically extracted and highly refined.

• Refining Strips Nutrients: Canola oil's intensive refining process removes beneficial compounds like antioxidants and vitamins, which are retained in cold-pressed extra virgin olive oil.

• Flavor Profile Reflects Purity: Extra virgin olive oil has a robust, natural flavor, whereas refining renders canola oil bland and neutral.

• Health Benefits Point to EVOO: The abundant antioxidants and anti-inflammatory properties of extra virgin olive oil are linked to numerous health benefits, giving it an edge over refined canola oil.

• Canola is Often GMO: The majority of canola oil comes from genetically engineered crops, a consideration for those prioritizing non-GMO foods.

• Consider Cooking Application: Use high-quality EVOO for low-to-medium heat cooking and dressings to preserve nutrients, and refined oils like canola only when a high smoke point and neutral flavor are essential.

The Different Production Paths of Olive Oil and Canola Oil

The vast majority of olive oil available today and the standard canola oil found in supermarkets are produced through fundamentally different methods, resulting in oils with varying levels of processing, nutritional content, and flavor profiles. Understanding these processes is key to making informed dietary choices. While extra virgin olive oil (EVOO) represents the least processed end of the spectrum, canola oil undergoes a multi-stage, high-heat and chemical-based refinement to create its neutral profile and stable shelf life.

How Olive Oil Is Processed

Olive oil production has roots stretching back thousands of years and varies significantly by grade. The least processed and highest quality is Extra Virgin Olive Oil (EVOO).

• Extra Virgin Olive Oil (EVOO): This is the purest form, produced by simply crushing and pressing fresh olives through mechanical means, without using heat or chemical solvents. The oil from the first press is extracted, retaining its full flavor, aroma, antioxidants, and nutrients. The process relies on washing, pressing, centrifugation, and filtration. As a result, EVOO contains a high concentration of polyphenols, powerful antioxidants linked to heart health and reduced inflammation.
• Virgin Olive Oil: Also unrefined, but with slightly higher acidity and minor sensory defects, Virgin Olive Oil is still mechanically extracted without chemicals.
• Refined Olive Oil: Often labeled simply as "Olive Oil" or sometimes "Pure" or "Light," this oil is a blend of refined olive oils and some virgin olive oil. The refined portion is derived from lower-quality or defective virgin oils (often called lampante oil) that are chemically and physically treated with heat to remove flaws, though this process also strips away many beneficial compounds.

How Canola Oil Is Processed

Canola oil comes from the seeds of the canola plant, a bred version of the rapeseed plant. Its processing is far more intensive than that of quality olive oils.

Here are the typical steps involved in producing conventional canola oil:

1. Seed Preparation: After harvesting, canola seeds are cleaned, heated, and flaked to rupture the oil-containing cells.
2. Solvent Extraction: The flakes are then washed with a chemical solvent, most commonly hexane, to extract the maximum amount of oil. The hexane is later recovered and reused, but trace amounts may remain.
3. Refining: The raw oil is aggressively refined at high temperatures to remove the solvent and other impurities. This process includes degumming with water and organic acids, bleaching with natural clay filters, and deodorizing with steam distillation to eliminate unpleasant flavors and odors.
4. Neutralization: Chemicals are sometimes used to neutralize free fatty acids.

The end product is a colorless, odorless, and neutral-flavored oil with a high smoke point, ideal for high-heat cooking and baking where a neutral flavor is desired. While expeller-pressed or cold-pressed canola oil exists, it is a specialty product and is not what is typically found on grocery store shelves.

A Comparative Look at Olive Oil and Canola Oil

Feature	Extra Virgin Olive Oil (EVOO)	Typical Refined Canola Oil
Processing Method	Mechanical, cold-pressed. Minimal heat and no chemicals.	High-heat, chemical solvent extraction (hexane), bleaching, deodorizing.
Source	The fruit of the olive tree.	Seeds of the canola plant.
Nutrient Content	Rich in antioxidants and polyphenols. Retains natural vitamin E.	Significantly reduced nutrient and antioxidant content due to extensive refining.
Flavor Profile	Distinct, ranging from fruity and grassy to peppery.	Neutral and bland.
Smoke Point	Lower (~375-410°F), ideal for low-to-medium heat cooking, dressings.	Higher (~400-450°F), suitable for high-heat frying and baking.
Omega Fats	Higher in heart-healthy monounsaturated fats.	Higher in polyunsaturated fats, including omega-6s.

Nutritional Impact and Health Considerations

The level of processing directly impacts the nutritional quality of an oil. Extra virgin olive oil's minimal processing ensures its polyphenol antioxidants remain intact, which offer anti-inflammatory benefits and support heart health. Canola oil's refining process, by contrast, strips away most of its natural nutrients and antioxidants. While the fatty acid profile of canola oil is often cited as heart-healthy, some concerns exist due to its refining process and high omega-6 fatty acid content, which can be inflammatory when consumed in imbalanced amounts. Healthline on canola oil's health effects.

Conclusion

To determine if olive oil is less processed than canola oil, you must distinguish between the different grades. Extra virgin olive oil is unequivocally less processed than the standard canola oil found on store shelves, as it is a mechanically extracted fruit juice that retains its natural nutrients and flavor. Conversely, most canola oil is a heavily refined seed oil produced with chemical solvents and high heat, leading to a neutral product with reduced nutritional value. While canola oil's affordability and high smoke point give it a practical use in certain high-heat applications, EVOO offers superior health benefits due to its minimal processing and rich antioxidant content. For overall health, incorporating less-processed extra virgin olive oil into your diet is the better choice.

Key Takeaways

• EVOO is minimally processed: Extra Virgin Olive Oil is cold-pressed without chemicals or high heat, preserving its natural state and nutrients.
• Canola oil is highly refined: Most canola oil is produced using chemical solvents and high temperatures, which strips away much of its natural nutritional value.
• Nutrient differences are significant: EVOO retains high levels of antioxidants and polyphenols, while these are largely lost during canola's intensive refining process.
• Flavor reflects processing: EVOO has a distinct, robust flavor profile, whereas refined canola oil is intentionally bland and neutral.
• Health benefits favor EVOO: Due to its minimal processing and antioxidant content, EVOO is widely linked to heart health and anti-inflammatory effects, offering more health benefits than refined canola oil.
• Canola is often GMO: Over 90% of canola crops in North America are genetically modified, which is a factor for some consumers to consider.

FAQs

Question: Is extra virgin olive oil the only type of olive oil that is minimally processed? Answer: Yes, extra virgin olive oil (EVOO) and virgin olive oil are the only unrefined types. Standard "olive oil" or "light" olive oil is a blend that includes refined olive oil, which undergoes extensive processing.

Question: Why is typical canola oil processed with chemicals like hexane? Answer: Hexane is used as a chemical solvent to maximize the amount of oil extracted from the crushed seeds, which is a more efficient process than mechanical pressing alone.

Question: Does the refining process of canola oil make it less healthy? Answer: Yes, the high-heat and chemical refining process strips away many of the natural vitamins and antioxidants, reducing the oil's overall nutritional quality compared to unrefined oils.

Question: Which oil is better for high-heat cooking? Answer: Due to its high smoke point, refined canola oil is often better for high-heat cooking like deep-frying, while extra virgin olive oil is better suited for low-to-medium heat cooking, sautéing, and dressings.

Question: Does organic canola oil avoid all the processing concerns? Answer: Organic canola oil must be non-GMO, and many organic varieties are cold-pressed or expeller-pressed, avoiding the chemical solvent extraction. However, even these may undergo some refining, so it's important to check labels.

Question: What are polyphenols and why are they important? Answer: Polyphenols are powerful plant compounds and antioxidants found in extra virgin olive oil. They are important for neutralizing free radicals, reducing inflammation, and are linked to numerous health benefits, particularly heart health.

Question: Is there any situation where canola oil might be preferable to olive oil? Answer: Canola oil's neutral flavor and high smoke point make it a suitable choice for high-heat frying and baking where the flavor of olive oil would be undesirable. Its lower cost is also a factor for many.

Frequently Asked Questions

Is extra virgin olive oil the only type of olive oil that is minimally processed?

Yes, extra virgin olive oil (EVOO) and virgin olive oil are the only unrefined types. Standard "olive oil" or "light" olive oil is a blend that includes refined olive oil, which undergoes extensive processing.

Why is typical canola oil processed with chemicals like hexane?

Hexane is used as a chemical solvent to maximize the amount of oil extracted from the crushed seeds, which is a more efficient process than mechanical pressing alone.

Does the refining process of canola oil make it less healthy?

Yes, the high-heat and chemical refining process strips away many of the natural vitamins and antioxidants, reducing the oil's overall nutritional quality compared to unrefined oils.

Which oil is better for high-heat cooking?

Due to its high smoke point, refined canola oil is often better for high-heat cooking like deep-frying, while extra virgin olive oil is better suited for low-to-medium heat cooking, sautéing, and dressings.

Does organic canola oil avoid all the processing concerns?

Organic canola oil must be non-GMO, and many organic varieties are cold-pressed or expeller-pressed, avoiding the chemical solvent extraction. However, even these may undergo some refining, so it's important to check labels.

What are polyphenols and why are they important?

Polyphenols are powerful plant compounds and antioxidants found in extra virgin olive oil. They are important for neutralizing free radicals, reducing inflammation, and are linked to numerous health benefits, particularly heart health.

Is there any situation where canola oil might be preferable to olive oil?

Canola oil's neutral flavor and high smoke point make it a suitable choice for high-heat frying and baking where the flavor of olive oil would be undesirable. Its lower cost is also a factor for many.

Is 'light' olive oil less fatty than other olive oils?

No, "light" olive oil refers to its lighter color and more neutral flavor, not a reduction in fat or calorie content. It is a refined product, meaning it's been heavily processed.