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Canola oil is a type of vegetable oil, commonly used in cooking due to its neutral flavor and high smoke point. Today, influencers and some health professionals blame seed oils like canola for causing inflammation in the body.
The problem, they say, resides in genetically modified organisms (GMO), ultra-processing, and high amounts of omega-6 fatty acids. You may have heard all kinds of scary claims, because canola oil can damage mitochondria. But is it really bad for you?
Learn more about the nutritional profile of canola oil, its health benefits, when to use it, when not to use it, and more.
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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 has very high levels of erucic acid which is toxic to humans. Canola oil is specifically made with lower levels of erucic acid.
Canola oil is thought to be unhealthy because it contains omega-6 fatty acids, which are considered inflammatory. Although some research suggests that they cause inflammation, a systematic review and meta-analysis of human randomized controlled clinical trials found that dietary intake of linoleic acid (the most common omega-6 fatty acid) does not cause with 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 an array 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 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, insulates the body’s tissues and organs, regulates gene expression, and supplies the body with energy. Monounsaturated fats (omega-9) are considered heart-healthy fats because they can help lower low-density lipoprotein (LDL) – or “bad” – cholesterol, which reduces the risk of heart disease.
Canola oil also has a favorable 2:1 ratio of omega-6 to omega-3 fatty acids. Much research has investigated the potential role of high omega-6 intake in inflammation. Too much omega-6 becomes problematic when omega-3 intake is low. Keep in mind that both types of polyunsaturated fats have important bodily functions.
Replacing Saturated Fat May Improve Blood Sugar and Cholesterol
Diets that replace saturated fat with unsaturated fat may improve blood sugar metabolism. This may include better blood sugar levels, 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 Vitamin E and K
Canola oil is an excellent 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
Canola oil contains trace amounts of trans fat (less than 1 gram per serving).
Side Effects and Disadvantages
An imbalance of omega-6 to omega-3 fatty acids can be inflammatory. Therefore, if you are eating a lot of foods high in omega-6 fatty acids, such as vegetable oils, you will want to eat more foods rich in omega-3 fatty acids, such as fatty fish, walnuts, flaxseed, and reinforced. foods.
Fat, like oils, is very susceptible to oxidation (exposure to oxygen). Oxidation of oils can limit shelf life and causes an unpleasant taste and rancidity. Oxidation can also increase the risk of heart disease, although it is not clear by how much. Light, heat and oxygen can stimulate oxidation. To reduce oxidation, store oil tightly in a cool, dry and dark place and never use frying oil.
Consuming large amounts of canola oil can lead to excessive calorie consumption, which contributes to insulin resistance and obesity. Canola oil allergies are rare. However, both canola and mustard belong to 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, flaking, soaking, pressing, solvent extraction, and further refining and processing. This makes canola oil a highly processed oil. This process requires bleaching, filtering, and deodorizing, resulting in a colorless, odorless, and neutral taste.
One concern with this is that a solvent called hexane (made from crude oil) is used to further remove the oil. This is a process that has been going on since the 1930s. When the seeds are crushed, they form a cake and become saturated with a solvent called hexane. This solvent helps to remove the remaining oil. Next, the hexane is removed from the oil and solids, reused and recycled.
The concern with this is its safety and whether there is residual hexane in the oils that are later ingested. As this is rarely tested, this is difficult to confirm. However, one study examined the hexane levels in 40 oils and found that they contained some residual hexane. However, 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 concern. Most hexane exposure occurs from gasoline fumes.
Double-pressed or cold-pressed canola oils are made without heat or solvent. These options may be more expensive and a little harder to find but it will be worth it if you eat this oil often.
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 canola oil substitutes 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, which are plant compounds that offer many health benefits.
When comparing olive oil to canola oil, its 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 the way it is processed, the high concentration of polyphenols, and the way its antioxidants withstand heat during cooking. Regular consumption of olive oil is associated with a reduced risk of early death, cardiovascular disease, cognitive decline, certain types of cancer, and diabetes. Read more to learn about the health benefits of olive oil: Health Benefits of Olive Oil
Who Should Assess Their Canola Oil Intake
Everyone can benefit from using a range of cooking oils. Cooking with a variety of oils can increase nutrient diversity and limit exposure to potentially unhealthy soil or processing components. If you use canola oil in everything, consider diversifying your kitchen. Choose avocado oil or extra virgin olive oil for everyday use (note that extra virgin olive oil has a stronger flavor).
Canola oil is not a cooking technique that is often recommended for frying your food. Frying adds extra fat and calories, while high-heat cooking methods increase oxidation, which can lead to inflammation. Consider other types of cooking methods such as steaming, broiling, and baking with less fat or other types of fats such as extra virgin olive oil.
Additionally, if your diet is high in processed meats, sugary drinks, fried foods, and snack foods like potato chips and low in fruits, vegetables, nuts, seeds, fish, and lean protein, low-grade inflammation can occur. do because of calories. overspending
Therefore, by moderating your intake of oils such as canola oil, you can reduce your total calorie intake, which can be especially beneficial for those trying to lose weight. Keep in mind that 1 tablespoon of canola oil has 120 calories and 14 grams of fat, so a quarter cup provides about 478 calories and 54 grams of fat. This adds up quickly.
What and How to Cook With Canola Oil
Because canola oil has a neutral taste, smell and color, it can be used in a variety of ways. Substituting canola oil for saturated fats like lard or butter is good for baking. Canola oil has a high smoke point and can be used for frying, roasting, grilling and pan-frying (think roast vegetables). Canola oil can also be used to make vinaigrettes, marinades, and other types of dressings.
Pro tip: Add omega-3 fatty acids like chopped walnuts, flaxseed, or fatty fish for a more balanced ratio of omega-6 to omega-3 fatty acids in your dishes.
Summary
Canola oil was created from rapeseed to produce a safer oil with a neutral flavor and high smoke point. It contains beneficial fats, including healthy monounsaturated fats, omega-3 fatty acids, and omega-6 fatty acids. When replacing saturated fat in the diet, canola oil can be heart protective and offer other favorable health benefits.
