Looking for coconut oil vs canola oil for cooking guide? Here is a complete guide.

Coconut Oil

These days manufacturers have started to sell Coconut oil as a packed product that is being used for cooking. Coconut oil is already included in many products like sweets, coffees, smoothies, and shampoos. In a survey conducted in the US, 72% of respondents believed that coconut oil is a healthy alternative, whereas nutritionist was only 37% agreed. Coconut oil includes 80% of the saturated fats.

Types:

There are different types of coconut oil, which may have a different impact on health. Overall, the less processed the oil is, it will have more health benefits. Extra virgin coconut oil is extracted from fresh matured coconuts and the processing does not involve added chemicals or high temperatures. People considering coconut oil should be considering the one which is least processed.

Nutrition:

Coconut oil doesn’t have fiber or cholesterol. It has some nutrients but in a very low amount which are listed below.

  • Medium-chain triglycerides (MCTs)
  • Myristic acid
  • Lauric acid (C12)
  • Palmitic acid
  • Polyunsaturated fats
  • Monounsaturated fats
  • Plant sterols

Cooking tips while using Coconut Oil 

  • The best way to use coconut oil is from frozen cubes. Refrigerate coconut oil into cubes and pop the cubes into the pan for use.
  • Melting the coconut oil is to heat over a saucepan on low flame. Coconut oil is fairly liquefying at 76 degrees centigrade.
  • Coconut oil can also be kept in Jars for quick use so you can use it for baking and don’t need to melt it.
  • Coconut oil can also be used instead of butter. Coconut oil can turn into a solid if it is used with cold ingredients. It’s best to use with ingredients at room temperature.
  • The best coconut oil for cooking is virgin coconut oil which is not processed and the least chemicals are involved

Benefits:

Some benefits of coconut oil include controlling blood sugar, reducing stress levels, and increasing good cholesterol levels. The benefits are discussed in detail below.

  • High in Saturated Fat:

Among all the amazing health benefits of coconut oil the high contents of saturated fat lead the list. Coconut oil contains medium chain triglycerides which is a type of saturated fat and is known to be helpful for weight loss and it helps to burn calories from your body because of this reason coconut oil just like MCT oil is known to have fat-burning properties. The consumption of coconut oil is ideal for weight loss and preparation of diet food. If you want to get rid of your stubborn body fat it is a great idea for you to switch to coconut oil for cooking to avail its benefits. 

  • May raise HDL Cholesterol:

Coconut oil contains about 90% saturated fat which is much higher than that of butter (64%) for this reason people might have this perception that coconut oil can be bad for heart health as it contains high contents of fat. Still, the fact is that coconut oil is safe to use and has no harm on your heart. Coconut oil seems to increase HDL cholesterol which is known as “good cholesterol” in your body. The point to note is, that the effect of coconut oil on causing heart disease is still not very clear but it is safe to use occasionally for heart patients.

  • Neutral Flavor:

Another amazing property of coconut oil is its neutral flavor which makes it even more popular. Adding coconut oil to your dish won’t change the dish’s taste or alter its flavor. Be it a sweet or savory dish you can enjoy cooking it with coconut oil without worrying about the change in taste that might come from adding coconut oil instead of the traditional vegetable oil.

  • High Smoke Point:

Coconut oil has a smoke point of 350 degrees Fahrenheit, and some studies show it is known to increase LDL cholesterol in the body as compared to other oils therefore it is preferred to use coconut oil for stir-frying and pan-frying.

Canola Oil

Canola oil is a vegetable and the name canola is derived from “Canada” and “Ola” from oil. Canola oil is a versatile oil and except for cooking it is also used as a fuel alternative to diesel. Canola oil is considered a very healthy option for cooking as it contains the lowest amount of saturated fats among all other cooking oils. Canola oil is widely used for home cooking and commercial use because of its availability and nutritional content.

How is it prepared?

The preparation of Canola oil consists of three main steps, as mentioned above Canola Oil is obtained from the Canola Plant which is widely grown in Canada.

  • The process begins by cleaning the canola seed to remove impurities from it.
  • The clean seeds are then pre-heated at about 35 degrees centigrade and then turned into flakes.
  • The seed flakes are then passed through a cooking process in steam-heated cookers.
  • Finally, the seed flakes are pressed which helps to obtain 50-60% of the oil. To extract further oil from the seeds it is passed through other processes.                                                        

Nutritional Profile: 

  • Canola oil contains Vitamin E and K and 15ml of Canola Oil contains about 24 calories.
  • It is considered one of the healthiest cooking oils because of its low content of saturated fats.
  • It also contains a high proportion of omega-6.

Benefits:

  1. Rich in Good Fats:

Canola oil is rich in food fats which makes it a healthy alternative as it contains no trans fats, has a minimal amount of saturated fats, and is also a good source of omega-6. All these factors make it a good option for the human heart.

  1. Versatile Ingredient:

Canola oil is a versatile cooking oil because of its high smoke point, smooth texture, and light flavor. In cooking it can be used for frying, grilling, or sautéing. It can also be used to prepare salads and dressings.

  1. High Smoke Point: 

Canola oil has a high smoke point of about 400-450 degrees Fahrenheit making it suitable for deep frying and shallow frying.

Now you know the difference between coconut oil vs canola oil for cooking, Contact KAP a leading coconut oil exporters to order coconut oil.