by Rapeseed oil is known for its high content of unsaturated fatty acids, especially polyunsaturated fatty acids. It also contains ingredients such as vitamin E, flavonoids, squalene, carotenoids, glucoraphanin, indole-3-carbinolsterols, and ferulic acid.
Canola oil is a type of rapeseed oil that is low in erucic acid and there are low levels of it glucosinolates. Canola oil is the edible form of rapeseed. Industrial rapeseed can be used to produce items such as lubricants, hydraulic fluids and plastics. It can also be used in the production of biodiesel.
Research into the potential health benefits of rapeseed oil and canola oil tends to use crude oil, which can affect the accuracy of the results because the oil is usually consumed after frying, which could significantly change its composition.
This article will discuss rapeseed oil, oil nutrition, potential health benefits, and possible disadvantages of rapeseed oil.
Unless otherwise specified, the terms “rapeseed oil” and “canola oil” shall be used interchangeably for the edible form of rapeseed oil.
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What is Síl raibe to Binn?
Rapeseed oil comes from the seeds of Brassica plants.
The canola plant is a bright, yellow-flowered plant Brassicaceae family (which also includes cruciferous vegetables such as cabbage and broccoli).
Rapeseed Oil vs. Canola Oil
Rapeseed oil can be divided into two categories:
- High erucic acid rapeseed oil: Used in industrial production, not for culinary use
- Low acid rapeseed oil: Canola oil is used for cooking purposes. Contains less than 2% erocic acid and less than 30 umol/g glucosinates
Canola comes from the words “Canada” and “oil” as it was bred by Canadian scientists in 1976. In 1979, Canada registered the word canola to describe the new seed. In 1985, the United States Food and Drug Administration (FDA) granted canola oil “generally recognized safe” status as a dietary component.
Rapeseed Oil Nutrition: Is Rapeseed Oil Healthy?
Rapeseed oil is low in saturated fatty acids and high in monounsaturated fatty acids, and polyunsaturated fatty acids. This may have cardioprotective benefits if used to replace a similar amount of saturated fat in the diet.
It also contains potentially biologically active compounds, such as:
Nutritional Information For 1 tsp (4.5 g) of Canola Oil
- Energy: 39.8 calories (kcal)
total lipid (fat): 4.5 grams (g) - Fatty acids, saturated total: 0.331 g
- Fatty acids, total monounsaturated: 2.85 g
- Fatty acids, total polyunsaturated: 1.26 g
- Fatty acids, total trans: 0.018 g
- Choline, complete: 0.009 milligrams (mg)
- Vitamin E (alpha-tocopherol): 0.787 mg
- Tocopherol, gamma: 1.23 mg
- Tocopherol, delta: 0.045 mg
- Tocotrienol, alpha: 0.001 mg
- Vitamin K (phylloquinone): 3.21 micrograms (µg)
- Stigmasterol: 0.135 mg
- Campesterol: 10.8 mg
- Beta-sitosterol: 18.6 mg
Health Benefits of Rapeseed Oil
Some research suggests that rapeseed oil may play a role in health benefits such as:
- Reduce the risk of heart disease
- Maintaining a healthy weight
- Health benefits associated with a high content of Omega-3 and Omega-6 fatty acids
- Health benefits associated with beneficial bioactive compounds
Reducing the Risk of Heart Disease
Unsaturated fatty acids and bioactive compounds in rapeseed oil may have a beneficial effect on cholesterol levels, especially compared to saturated fatty acids.
Multiple studies have noted a correlation between canola oil consumption and lowered LDL cholesterol (“bad cholesterol” associated with cardiovascular disease). However, these studies often had other variables, such as replacing saturated fats with canola oil or increasing fruit and vegetable intake, so a direct link between canola oil and lowered LDL cholesterol could not be made.
A review of studies comparing replacement of saturated fat with canola oil or diets high in saturated fat compared with diets found in multiple studies that canola oil was associated with lower total cholesterol than saturated oil-based food. This suggests that replacing saturated fats, including in foods with high amounts of saturated fat (such as mayonnaise), with canola oil may help lower cholesterol and, therefore, the risk of disease heart.
Maintaining a Healthy Weight
Saturated fatty acid intake is linked to insulin resistance, obesity, and metabolic syndrome. Some research has found that replacing saturated fatty acids with monounsaturated fatty acids may improve insulin sensitivity and glycemic control. Canola oil-based diets have also been found to have positive results in modulating glucose and insulin levels compared to saturated fatty acid diets.
The link between canola oil and glucose and insulin levels is not conclusive as other factors in the subjects’ lifestyles may have influenced the results.
Loaded With Omega-3 and Omega-6 Fatty Acids to Support Health
Canola oil has a significant level of Omega-3 fatty acids.
Higher intakes of Omega-3 fatty acids are associated with a lower risk of coronary artery disease and other cardiovascular outcomes. Most of the research on this link has been done on Omega-3 fatty acids from fish, but there is growing evidence to support plant-derived Omega-3 fatty acids as a health benefit.
Canola oil also contains linoleic acid (and its derivatives as y-linoleic acid), an Omega-6 fatty acid. A diet rich in y-linoleic acid is associated with a reduction in high blood lipid levels and high blood pressure, and other health benefits.
Contains Beneficial Bioactive Compounds
Rapeseed seed oil contains beneficial bioactive compounds such as:
- Vitamin E: May help reduce the risk of degenerative diseases that affect the nervous system and muscles, and protect against cardiovascular disease
- Flavonoids: Act as antioxidants and may have anti-inflammatory effects
- Carotenoids: Act as antioxidants, may have anti-inflammatory effects, and may protect against UV damage
Potential benefits of Flaxseed Oil
Although generally considered to be beneficial for health, rapeseed oil has some potential drawbacks.
Really processed
Rapeseed oil goes through a refining process that involves:
- Neutralization
- Degumming
- Bleach
- Deodorant
Some nutrients, including vitamin E, flavonoids, carotenoids, and large phospholipids, be lost during the screening process.
Not suitable for Prolonged Heating
The unsaturated fats in canola oil mean that it does not stand up well to the prolonged heating required for restaurant frying, and it can be more difficult to meet the requirements of the food production industry in terms of maintaining qualities. Hydrogenation makes it more useful in this sense, but this creates trans fats, which have known negative health effects.
Heating the oil can reduce some of its beneficial components. Potentially carcinogenic compounds can also be created by heating food to high heat.
Canola oil should not be reused once it has been cooked with, and fried foods should be limited.
Summary
Rapeseed oil can be divided into two categories: industrial and cooking. Culinary rapeseed oil is called canola oil and is low in erucic acid and glucosinolates.
Rapeseed oil is low in saturated fats and high in unsaturated fats. It also contains other bioactive compounds such as vitamin E, flavonoids, and carotenoids. Research suggests that canola oil may have health benefits, such as lowering the risk of cardiovascular disease, maintaining a healthy weight, and providing health-supporting components such as Omega-3 and Omega-6, especially when added instead of saturated fatty acids.
Among the sources of rapeseed oil it is highly refined, and is not as suitable for prolonged heating.
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