7 Best Canola Oil Substitutes for Any Situation

Canola oil is a popular vegetable oil used as cooking oil in different parts of the world, including Canada, the United States, Mexico, Europe, Japan, and Australia. Canola plants produce tiny yellow followers that later transform into pods. Canola pods consist of numerous seeds that eventually produce canola oil. Canola oil is actually a rapeseed oil, derived from rapeseed cultivars. This oil was first produced in Canada during the 1960s and 1970s. Some claim that the name “Canola” signifies “Canadian oil, low acid”, whereas, some other sources suggest that the name “Canola” is a combination of two words “Canada” and “Ola or Oil”.

Is Canola Oil a Healthy Choice? 

It’s always better to opt for vegetable and seed oils rather than saturated animal fats. Canola oil contains very low saturated fat, zero trans fat, and high unsaturated fat. Therefore, canola oil is a healthier option compared to various other fat sources. This oil also contains high alpha-linolenic acid and oleic acid which have various health benefits, including minimizing the risk of coronary heart disease. Canola oil is qualified by the U.S. Food and Drug Administration (FDA). However, canola oil contains high omega-6 fatty acids which is not so healthy thing. Therefore, this oil can contribute to inflammation and other health issues.

7 Best Canola Oil Substitutes: Choose Healthy Stay Healthy

Like any other vegetable oil, canola oil is a healthier choice over saturated fats. However, canola oil has also certain drawbacks. For instance, canola oil contains a high amount of omega-6 fatty acid which can cause inflammation and overall health issues.

You are always welcome to choose healthier options and the same with the oils. So, what are the healthier substitutes for canola oil? Here, we will mention 7 best canola oil substitutes for any situation. So, let’s learn-

1. Refined Olive Oil:

Refined olive oil is one of the healthiest substitutes of canola oil. Besides its rich flavor, olive oil is also considered healthy for the heart as it contains monosaturated fats. Olive oil works well for salad dressings, sauteing, and adding a finishing touch to the finished dishes. This oil is also nutritionally rich and contains high levels of antioxidants like Vitamin E. However, when cooking with olive oil, it’s best to use lower temperatures since it has a relatively low smoke point.

2. Avocado Oil:

Unlike olive oil, avocado oil has a high smoking point and offers a delicate, buttery taste. Avocado oil can act as a finishing oil and be useful for heat cooking. It also offers high nutritious value, including Vitamin E and monosaturated fats. Even though can be an ideal substitute for canola oil, this oil is too expensive. Also, avocado oil is not suitable for deep frying.

3. Grapeseed Oil:

Grapeseed oil can be one of the closest substitutes in terms of neutral flavor. Refined grapeseed oil is a rice bran oil with a little lush tone. The light texture and mild taste of grapeseed oil make it useful for different cooking needs. This oil also contains a high amount of Vitamin E and polyunsaturated fats, offering important antioxidant benefits. However, to preserve its nutrients, you should use this oil at moderate temperatures.

4. Safflower Oil:

Safflower oil is the best oil for high-heat cooking as well as regular cooking. With a smoke point of 475–500 degrees, grapeseed oil can handle higher temperatures than several other refined oils. Therefore, you can use this oil in most cooking methods without worrying about the cooking temperature surpassing the smoke point. Safflower oil, extracted from safflower seeds, offers a mild, neutral flavor. The high smoke point makes this oil suitable for deep frying. However, it is high polyunsaturated fats that usually oxidize at higher temperatures.

5. Sunflower Oil:

Sunflower oil is also a popular choice for canola oil substitutes as it offers a light and neutral flavor. This oil is suitable for raw food cooking, including salad dressing and dip. With a comparatively high smoke point, it is also suitable for frying and sautéing. Additionally, sunflower oil is rich in Vitamin E, which provides antioxidant benefits.

6. Coconut Oil:

Coconut oil has a unique flavor and tropical aroma. The flavor of this oil makes sweet and savoury dishes unique. It also works well for frying, baking, and sautéing. While it does offer certain health benefits, the high saturated fat content means it’s best used in moderation to avoid potential health risks.

7. Almond Oil:

Almond oil is a lighter substitute for canola oil. It offers a subtle nutty flavor and is ideal for dips, salads, and baking. If you want to add a slightly nutty flavor with a hint of natural sweetness to your dishes, you can use this oil. Almond oil also contains healthy monounsaturated fats and vitamin E. Therefore, it can be a healthier alternative to canola oil. However, it is only suitable for low-heat cooking.

Detailed Chart for 7 Best Canola Oil Substitutes

Let’s take a look at the below table that summarizes the advantages and limitations of seven different cooking oils. Now, you can easily choose your favorite one from the list of the 7 best canola oil substitutes for any situation.