What's Healthier: Olive Oil vs. Avocado Oil vs. Vegetable Oil vs. Canola Oil?

What's Healthier: Olive Oil vs. Avocado Oil vs. Vegetable Oil vs. Canola Oil?

by Conlan Foy in Wildgrain Blog

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

Olive oil, avocado oil, vegetable oil, and canola oil all sit side by side on grocery store shelves, promising to be the healthy choice for your kitchen. However, when it comes to cooking, baking, or dressing your favorite salad, not all oils deliver the same benefits. In this article, we’ll break down which oil deserves a spot in your kitchen. 

What’s the difference: olive oil vs. avocado oil vs. vegetable oil vs. canola oil?

While these oils all look similar on the shelf, these oils are very different in nutritional profile, and cooking usage. Olive oil is rich in heart healthy omega-3 fats (also known as monounsaturated fats) and antioxidants, and its flavor profile makes it best for sauteing, or drizzling over your favorite dish or salad. 

Avocado oil has a similar fat profile to olive oil, but has a higher smoke point, meaning it does not smoke until temperatures of about 480 degrees fahrenheit. This makes avocado oil ideal for high heat cooking applications such as grilling and roasting. 

Vegetable oil is a processed blend of oils and is often high in omega-6 fats (also known as polyunsaturated fats), which may prompt inflammation if consumed too often. Canola oil is lower in saturated fats than other oils and is suitable for high heat cooking. However, canola oil is typically more refined and less nutrient-dense than olive or avocado oils. 

With all of this, it is important to remember that omega-6 fats are better for you than saturated fats, so replacing animal fats with plant based oils is beneficial for your health. It is more important to consider your omega-3 to omega-6 ratio, than to avoid omega-6 fats altogether, since an excess of omega-6s relative to omega-3s is what can contribute to inflammation. 

Which is healthier, olive oil or avocado oil? Is there a downside to avocado oil?

Both olive and avocado are heart-healthy choices that are rich in monounsaturated fats. Extra-virgin olive oil has been widely studied and has strong evidence for reducing inflammation and lowering cholesterol. Although avocado oil has a similar profile to olive oil, the main downside is quality control. Many avocado oils on the market are of poor quality, mislabeled, or mixed with less expensive oils. This ultimately strips away some of the beneficial antioxidants found in pure avocado oil. Due to this, olive oil is a more reliable and research backed option. 

Which is healthier, olive oil or vegetable oil? Is there a downside to vegetable oil?

Olive oil is generally considered to be a much healthier option than vegetable oil because of its fat profile. Most vegetable oils are highly processed and have high omega-6 fat content which promotes inflammation when not balanced with omega-3 fat content. Similar to avocado oil, the main downside of vegetable oil is that it is typically a refined blend of oils such as soybean, corn, and sunflower oils that are stripped of beneficial nutrients during the extraction process. One benefit of vegetable oil is that it has a very high smoke point, making it ideal for frying. 

Which is healthier, olive oil or canola oil? Is there a downside to canola oil?

Canola oil has a smaller amount of monounsaturated fats than olive oil. It has a higher monounsaturated fat content than vegetable oil, but in a similar manner is highly refined and processed. This reduces nutrient quality and shelf stability. Additionally, the current market is saturated with canola oils made from genetically modified crops which is of concern to some consumers. If you avoid genetically modified crops, this could be seen as a downside. Similar to vegetable oil, canola oil is good for high heat cooking and should be consumed in moderation. 

Which is healthier, vegetable oil or canola oil? Is vegetable oil or canola oil better for cooking?

Generally, canola oil is considered healthier than vegetable oil because it has a higher amount of heart-healthy monounsaturated fats and a lower amount of omega-6 fats. In addition, canola oil also has a slightly lower saturated fat content giving it a nutritional edge. 

When it comes to cooking, both oils have a high smoke point which makes them suitable for frying, grilling, or roasting. Both oils are also neutral in flavor, making them interchangeable in most recipes. 

Which is healthier, vegetable oil or avocado oil? Is vegetable or avocado oil better for cooking?

Pure avocado oil is healthier than vegetable oil due to its minimal processing, and high monounsaturated fat content. In contrast vegetable oil is usually a refined blend that has a higher amount of omega-6 fats which can promote inflammation when not balanced with omega-3 fats. 

For cooking, avocado oil and vegetable oil both have a high smoke point and are good options for general cooking and baking when a neutral flavor is desired. Although they have a similar cooking profile, avocado oil is a better everyday cooking choice for promoting health. 

Which is healthier, canola oil or avocado oil? Is avocado oil or canola oil better for cooking?

Avocado oil is generally healthier than canola oil due to its fat and nutrient profile. Canola oil does have heart-healthy fats too, but it is typically highly refined causing it to lose nutrients during processing. 

When it comes to cooking, both oils are versatile. Both have a high smoke point and are neutral in flavor, making them ideal for everyday cooking and baking. However, because avocado oil has a better nutrient profile, it is the better choice for health-conscious chefs. 

Which cooking oil is considered the healthiest: olive oil or vegetable oil or canola oil or avocado oil? Which oil is best for daily cooking?

Olive oil, especially extra-virgin olive oil, is widely considered to be the healthiest choice overall. It is rich in monounsaturated fats and antioxidants which reduce inflammation, support heart health, and may play a role in helping lower the risk of chronic diseases such as heart disease and type 2 diabetes. 

Pure avocado oil comes in a close second. It has a similar fat profile to olive oil and boasts a higher smoke point making it perfect for high-heat cooking. Canola and vegetable oils are inexpensive and versatile due to their neutral flavor. However, they are usually highly refined and lower in antioxidants, with vegetable oil blends often containing higher amounts of omega-6 fats that can promote inflammation if not in proper balance with omega-3 fats. 

For daily cooking, extra-virgin olive oil is the top pick for health and versatility – ideal for sauteing, dressing salads, or finishing dishes. Pure avocado oil is a great back up option for high-heat cooking.

Which oil is best for heart and cholesterol: avocado oil or vegetable oil or canola oil or olive oil? 

When considering heart health and cholesterol, olive oil (especially extra-virgin olive oil) is the clear winner. Olive oil is high in monounsaturated fats and antioxidants that help lower “bad” cholesterol and raise “good” cholesterol. These nutrients also play a role in reducing the inflammation that contributes to heart disease. 

Pure avocado oil is a close runner up as it has a nearly identical fat profile, but does contain fewer antioxidants. Canola oil also contains some heart health benefits, with some monounsaturated fats, and due to a lower amount of saturated fats. However, it is typically refined, which reduces nutritional quality. Vegetable oil is the least heart friendly as most blends are high in omega-6 fats and heavily processed. 

Can diabetics use olive oil? Which oil is best for diabetics: vegetable oil or canola oil or olive oil, or avocado oil? 

The fat and nutrient profile in olive oil is beneficial for those with diabetes. Monounsaturated fats and antioxidants play a role in improving insulin sensitivity, reducing inflammation, and lowering the risk of cardiovascular disease. Some studies have even shown that adding olive oil to meals can help reduce post-meal blood sugar spikes. 

Pure avocado oil comes in a close second due to its similar fat and nutrient profile, although it has a lower amount of antioxidants. Canola oil can be okay for those with diabetes in moderation as it is low in saturated fat. Vegetable oil is the least suitable as it is high in omega-6 fats that can promote inflammation if not in balance with omega-3s.

In all, plant based oils are beneficial for those with diabetes as the American Diabetes Association recommends prioritizing monounsaturated and polyunsaturated fats over saturated fats, which are present in animal products, such as butter. 

Where can I buy the best fresh bread and olive oil online?

At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat loaf, and everything sourdough bread, as well as cold-pressed extra virgin olive oil. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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