Canola oil is a type of vegetable oil that is popularly used in cooking because of its neutral taste and high smoke point. Today, influencers and some health professionals blame seed oils like canola for causing inflammation in the body.
The problem, they believe, lies in genetically modified organisms (GMOs), ultra-processing and large amounts of omega-6 fatty acids. You may have heard all kinds of scary claims, like that canola oil can damage your mitochondria. But is it really bad for you?
Learn about the nutritional profile of canola oil, its health benefits, when to use it and when not to use it, and more.
Canola Oil: Good, Bad or Unsafe?
Although canola oil is a highly processed oil, it is not toxic or unsafe. Many people confuse canola oil with industrial rapeseed oil, which contains extremely high levels of erucic acid that can be toxic to humans. Canola oil is specially made with lower levels of erucic acid.
Canola oil is believed to be unhealthy because it contains omega-6 fatty acids, which are thought to have anti-inflammatory effects. Although some studies suggest they cause inflammation, a systematic review and meta-analysis of randomized clinical control trials in humans found that increased dietary intake of linoleic acid (the most common omega-6 fatty acid) does not cause significant inflammation.
Canola oil also contains omega-3 fatty acids, linolenic acid and monounsaturated fats (oleic acid), which support heart health.
Benefits and Nutrition Facts
Canola oil contains a range of nutrients, including monounsaturated and polyunsaturated fats, vitamin E and vitamin K.
One tablespoon of canola oil provides:
- 124 calories
- 14 grams of fat
- 1 gram of saturated fat
- 9 grams of monounsaturated fats
- 2.7 grams of omega-6 fatty acids
- 1.3 grams of omega-3 fatty acids
Contains unsaturated fats
Most of the calories in canola oil come from unsaturated fat. This is an essential macronutrient that aids in the absorption of fat-soluble vitamins, insulating body tissues and organs, regulating gene expression and providing the body with energy. Monounsaturated (omega-9) fats are considered heart-healthy fats because they can help lower low-density lipoprotein (LDL) - or "bad" - cholesterol, thereby reducing the risk of heart disease.
Canola oil also contains a beneficial 2:1 ratio of omega-6 to omega-3 fatty acids. Much research has been done into the role that a high intake of omega-6 can play in inflammation. Too much omega-6 becomes problematic if omega-3 intake is low. Keep in mind that both types of polyunsaturated fats have important bodily functions.
May improve blood sugar and cholesterol when replacing saturated fat
Diets in which unsaturated fat replaces saturated fat can improve blood sugar metabolism. This may include better blood sugar control, reduced insulin resistance and increased insulin secretion. This is important because insulin resistance is a major contributing factor to prediabetes and type 2 diabetes.
Replacing saturated fat with canola oil has also been shown to lower total cholesterol and LDL cholesterol. More research is needed to determine an effective dose response.
Contains vitamins E and K
Canola oil is a great source of vitamin E, a fat-soluble vitamin with antioxidant properties. Antioxidants can help protect cells from damage that can occur during metabolism and exposure to environmental pollutants. It is also a good source of vitamin K, another fat-soluble vitamin that plays a role in bone health and blood clotting.
Trans fat
Side effects and disadvantages
An imbalance between omega-6 and omega-3 fatty acids can be anti-inflammatory. So if you consume large amounts of foods rich in omega-6 fatty acids, such as vegetable oils, you will want to consume more foods rich in omega-3 fatty acids, such as oily fish, walnuts, flax seeds and fortified products. foods.
Fat, like oils, is very sensitive to oxidation (exposure to oxygen). Oxidation of oils can limit shelf life and cause unpleasant taste and rancidity. Oxidation may also increase the risk of heart disease, but by how much is unclear. Light, heat and oxygen can cause oxidation. To reduce oxidation, store the oil in a cool, dry and dark place and never reuse frying oil.
Consuming large amounts of canola oil can also lead to excess calorie consumption, a factor that contributes to insulin resistance and obesity. Allergies to canola oil are rare. However, both rapeseed and mustard are among the Brassicaceae family, so if you are allergic to mustard, you may want to avoid canola oil.
How is Canola Oil Made?
Traditional processing methods for making canola oil include cleaning, heating, peeling, soaking, pressing, solvent extraction, and further refinement and processing. This makes canola oil a highly processed oil. This process requires bleaching, refining and deodorizing, which produces a colorless, odorless and neutral taste.
One concern here is that a solvent called hexane (made from crude oil) is used to further extract the oil. This is a process that has been taking place since the 1930s. When the seeds are pressed, they form a cake and become saturated with a solvent called hexane. This solvent helps extract the remaining oil. The hexane is then removed from the oil and solids, reused and recycled.
The concern in this regard lies in its safety and whether there is residual hexane present in the oils that are later ingested. Because this is rarely tested, this is difficult to confirm. However, one study examined the hexane content of 40 oils and found that some hexane remained. However, the levels in the samples were well below (0.043 milligrams/kilogram) the European MRL of 1 milligram/kilogram. These levels are considered trace levels of no significance. Most exposure to hexane occurs through gasoline fumes.
Double-pressed or cold-pressed canola oils are both made without heat or solvent. These options may be more expensive and a little harder to find, but may be worth it if you use this oil regularly.
Canola Oil Substitutes
If you are concerned about the heating methods used to make canola oil, you can try cold-pressed canola oil. There are also non-GMO versions of canola oil and organic varieties. Other alternatives to canola oil include extra virgin olive oil and avocado oil. Extra virgin olive oil has been studied for its unique nutritional profile, including its high concentration of polyphenols, plant compounds that provide many health benefits.
When comparing olive oil to canola oil, the macronutrient profile is very similar, but with slightly less polyunsaturated fat and slightly more saturated fat.
The reason extra virgin olive oil is considered superior is because of the way it is processed, its high concentration of polyphenols and the way its antioxidants withstand the heat during cooking. Regular consumption of olive oil is associated with a reduced risk of premature death, cardiovascular disease, cognitive decline, certain types of cancer and diabetes. To learn more about the health benefits of olive oil, read more: The Health Benefits of Olive Oil
Who should moderate their canola oil intake?
Everyone can benefit from using a range of cooking oils. Cooking with a variety of oils can increase the variety of nutrients and limit exposure to potentially unhealthy components of the soil or processing. If you use canola oil everywhere, consider diversifying your cooking. Choose avocado oil or extra virgin olive oil for daily use (note that extra virgin olive oil has a stronger flavor).
Using canola oil to fry your food is not a cooking technique that is often recommended. Frying adds extra fat and calories, and high-heat cooking methods increase oxidation, which can cause inflammation. Consider other types of cooking methods such as steaming, roasting and baking with less fat or alternative types of fats such as extra virgin olive oil.
In addition, if your diet is high in processed meats, sugary drinks, fried foods, and snacks like chips and low in fruits, vegetables, nuts, seeds, fish, and lean proteins, low-grade inflammation is possible due to calories. overconsumption.
Therefore, moderating your intake of oils like canola oil can reduce your overall calorie intake, which can especially benefit those trying to lose weight. Keep in mind that 1 tablespoon of canola oil contains 120 calories and 14 grams of fat, so a quarter cup contains about 478 calories and 54 grams of fat. This adds up quickly.
What and how to cook with rapeseed oil
Because canola oil has a neutral taste, odor and color, it can be used in a variety of ways. Replacing saturated fats such as lard or butter with canola oil is good for baking. Canola oil has a high smoke point and can be used for stir-frying, frying, grilling and baking (think roasted vegetables). Canola oil can also be used to make vinaigrettes, marinades and other types of dressings.
Pro tip: Add omega-3 fatty acids, such as chopped walnuts, flax seeds or oily fish, for a more balanced ratio of omega-6 to omega-3 fatty acids in your dishes.
Canola oil is made from rapeseed to produce a safer oil with a neutral taste and a high smoke point. It contains beneficial fats, including healthy monounsaturated fats, omega-3 fatty acids and omega-6 fatty acids. When canola oil is replaced in the diet with saturated fat, it may be heart protective and provide other beneficial health benefits.
