Olive Oil Versus Rapeseed Oil: Which Is Healthier?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Rapeseed oil and olive oil are two of the most popular cooking oils in the world. Both are touted as heart healthy. However, some people wonder what the difference is and what is healthier.

What is rapeseed and olive oil?

Rapeseed oil is produced from rapeseed (Brassica napus L.), which has been genetically modified to be low in toxic compounds such as erucic acid and glucosinolates, which rapeseed naturally contains. This technology does rapeseed oil safe for consumption.

Rapeseed processing includes heating, pressing, chemical extraction and refining. The oil also undergoes bleaching and deodorization, which gives it a neutral color and odor.

On the other hand, olive oil is made from pressed olives, the fruit of the olive tree. Although there are many types, the two most popular are the regular or "pure" olive oil and extra virgin olive oil. Extra virgin olive oil is extracted only by pressing, while ordinary olive oil contains a combination of crude (pressed) oil and refined (warm or chemically extracted) olive oil.

Although extra virgin olive oil is more expensive than ordinary olive oil, it is considered healthier because it is less refined.

In terms of nutrients rapeseed and olive oil are quite similar.

The nutrients in 1 tbsp. (15 ml) of rapeseed and ordinary (refined) olive oil are:

rapeseed olive

Calories 124 124

Fat 14 grams 14 grams

• Saturated fat 7% 14%

• Monounsaturated fats 64% 73%

• Polyunsaturated fats 28% 11%

Vitamin E 16% of R&D 13% of R&D

Vitamin K 8% of R&D 7% of R&D

In particular, olive oil provides more saturated and monounsaturated fats, while rapeseed oil contains more polyunsaturated fats.

Antioxidant content

Rapeseed and olive oil differ significantly in the content of antioxidants - compounds that neutralize potentially harmful molecules called free radicals.

Free radicals are highly unstable and can cause cellular damage when levels become too high in your body. Studies have linked free radical damage to chronic diseases such as heart disease, diabetes, Alzheimer's disease and some cancers.

Olive oil boasts over 200 plant compounds, including polyphenols, which act as powerful antioxidants in your body.

However, the amount of polyphenols depends on the method of processing.

Because the refining process significantly reduces the content of antioxidants, ordinary olive oil has a low number of polyphenols.

In the meantime extra virgin olive oil is full of polyphenols. These include oleuropein, hydroxytyrosol and oleocanthal, which are associated with a lower risk of heart disease and inflammation.

Culinary goals

Olive and rapeseed oils have unique properties that lend themselves to various culinary treatments.

Frying

In high-temperature cooking methods, such as frying, the oils can reach a temperature known as the smoke point at which they begin to smoke. At 460 ℉ (238 ℃) rapeseed oil has a higher smoking point than ordinary or extra virgin olive oil - 410 ℃ (210 ℃) and 383 ℉ (195 ℃), respectively.

Once the oil reaches the smoking point, its glycerol and free fatty acids begin to break down to form compounds such as aldehydes, ketones and alcohols. These compounds can be toxic and have an unpleasant odor.

However, even with a lower smoke point than rapeseed oil, both ordinary and extra virgin olive oils appear to be quite stable at high temperatures and are unlikely to form toxic compounds.

However, overheating them can reduce some of their beneficial compounds such as oleocanthal antioxidants, which can affect their overall taste.

That is why rapeseed oil is more suitable for frying at high temperatures, including deep frying. However, both oils are suitable for frying in moderate heat.

Other applications

Although olive oil can be used for frying, it is more often consumed raw. It also works well as a salad dressing and is delicious sprayed straight from the bottle on your favorite dish.

It has a bright color and almost spicy taste, so cooking with it gives the dishes a rich Mediterranean flavor.

Some people may find this scent not so pleasant. In this case, plain olive oil, which has a more neutral taste, can be a good alternative.

On the other hand, rapeseed oil is bleached and deodorized to give it a neutral profile. Unlike crude olive oil, is not often used in foods other than fried and baked goods.

One of the main disadvantages of olive oil is its high price. That is why olive oil is not widely used in most commercial kitchens and restaurants.

Which is healthier?

Olive oil

Edible olive oil - especially extra virgin, is healthier than rapeseed. People who use olive oil regularly have reduced risk factors for heart disease, improved blood sugar levels and a lower risk of death.

For example, an analysis of 33 studies showed that people with higher olive oil intake had a 16% lower risk of type 2 diabetes than those with lower intake. In addition, higher consumption of olive oil is associated with a lower risk of stroke and reduced risk factors for heart disease, including levels of LDL (bad) cholesterol and triglycerides.

The benefits of olive oil due to its antioxidants and other plant compounds, which are especially common in extra virgin varieties.

Rapeseed oil

On the other hand, rapeseed oil is highly refined, which drastically reduces the content of nutrients such as essential fatty acids and antioxidants.

Although rapeseed is often promoted as healthy, current research is controversial. Although some research shows that this is beneficial, others show the opposite.

One study in 2,071 adults who were overweight or obese noted that those who used rapeseed oil frequently had a higher risk of developing metabolic syndrome than those who rarely or never used it.

Metabolic syndrome is a group of conditions characterized by excess abdominal fat and high levels of triglycerides, cholesterol, blood pressure and fasting blood sugar levels, which generally increase the risk of heart disease.

Keep in mind that many studies linking rapeseed oil to heart health benefits have been funded by the rapeseed industry, potentially leading to conflicts of interest. In general, more research is needed on the benefits of rapeseed for our health.

Olive oil and rapeseed oil are popular cooking oilsthat share a similar use. While rapeseed may be more suitable for frying, both can be used for cooking at a medium temperature. Olive oil is a better choice for toppings as a salad dressing.

It is remarkable that olive oil is healthier than rapeseedas it provides many antioxidants that fight disease and is good for your heart.

If you are looking healthy cooking oil, non-extra virgin olive oil is a great choice.