Canola oil is a type of vegetable oil commonly used in cooking due to its neutral taste and high smoke point. Today, influencers and some health experts accuse seed oils such as canola of causing inflammation in the body.
They believe the problem stems from genetically modified organisms (GMOs), over-processing, and high amounts of omega-6 fatty acids. You may have heard all kinds of scary claims, like canola oil can damage your mitochondria. But is this really bad for you?
Learn more about canola oil’s nutritional profile, 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 contains extremely high levels of erucic acid, which can be toxic to humans. Canola oil is made with particularly low levels of erucic acid.
Canola oil is considered unhealthy because it contains omega-6 fatty acids, which are thought to be inflammatory. Although some research suggests that 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) did 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 Nutritional Values
Canola oil contains a number 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 fats. It is an important macronutrient that helps absorb fat-soluble vitamins, insulates body tissues and organs, regulates gene expression, and provides energy to the body. Monounsaturated (omega-9) fats are considered heart-healthy fats because they help lower low-density lipoprotein (LDL), or “bad” cholesterol, reducing the risk of heart disease.
Canola oil also contains omega-6 to omega-3 fatty acids in a favorable 2:1 ratio. Numerous studies have investigated the role that a high intake of omega-6 may play in inflammation. Too much omega-6 creates problems when omega-3 intake is low. Remember that both types of polyunsaturated fats have important bodily functions.
May Improve Blood Sugar and Cholesterol While Replacing Saturated Fats
Diets that replace saturated fat with unsaturated fat may improve blood sugar metabolism. This may include better blood sugar levels, decreased 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 reduce total cholesterol and LDL cholesterol. Further 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 may 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 (less than 1 gram per serving) of trans fat.
Side Effects and Disadvantages
An imbalance of omega-6 and omega-3 fatty acids can be inflammatory. Therefore, 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, flaxseeds and fortified foods. foods.
Fats, like oils, are very sensitive to oxidation (exposure to oxygen). Oxidation of fats 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 trigger oxidation. To reduce oxidation, store oil tightly in a cool, dry, dark place and never reuse frying oil.
Consuming large amounts of canola oil can also lead to excessive calorie consumption, a contributing factor to insulin resistance and obesity. Canola oil allergies are rare. However, both canola and mustard belong to this group. brassicaceae Therefore, if you are allergic to mustard, you may want to stay away from 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, refining and deodorizing, resulting in a colorless, odorless and neutral taste.
One concern with this is the use of a solvent called hexane (made from crude oil) to further extract the oil. This is a process that has been going on since the 1930s. The seeds form a cake when pressed and are saturated with a solvent called hexane. This solvent helps remove any remaining oil. The hexane is then extracted from the oil and solids, reused and recycled.
The concern with this is its safety and whether there is any trace of hexane in the oils that are subsequently swallowed. This is difficult to confirm as this is rarely tested. However, one study examined hexane levels in 40 oils and found that these oils contained some hexane residue. However, the levels in the samples were well below the European MRL of 1 milligram/kilogram (0.043 milligram/kilogram). These levels are considered trace levels that do not cause concern. Most hexane exposure occurs from gasoline fumes.
Double-pressed or cold-pressed canola oils are both made without heat or solvents. These options may be more expensive and a little harder to find, but they may be worth it if you consume this oil frequently.
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 a high concentration of polyphenols, which are plant-based compounds that provide many health benefits.
When comparing olive oil to canola oil, the macronutrient profile is quite similar, but with slightly less polyunsaturated fat and slightly more saturated fat.
The reason why extra virgin olive oil is considered superior is because of the way it is processed, its high concentration of polyphenols, and how its antioxidants resist 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. Read more to learn the health benefits of olive oil: Health Benefits of Olive Oil
Who Should Reduce Their Canola Oil Intake?
Everyone can benefit from using a range of cooking oils. Cooking with a variety of oils can increase nutritional diversity and limit exposure to potentially unhealthy components of the soil or processing. If you use canola oil in everything, consider diversifying your kitchen. For daily use, choose avocado oil or extra virgin olive oil (note that extra virgin olive oil has a stronger taste).
Using canola oil to fry your food is not a frequently recommended cooking technique. Frying adds extra fat and calories, and high-heat cooking methods can increase oxidation, causing inflammation. Consider other cooking methods, such as steaming, frying, and cooking with less oil, or alternative types of oil, such as extra virgin olive oil.
Additionally, low-grade inflammation is possible due to calories 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. excessive consumption.
Therefore, reducing your intake of oils such as canola oil may reduce your overall calorie intake, which can be especially beneficial for those trying to lose weight. Note that 1 tablespoon of canola oil contains 120 calories and 14 grams of fat, so one-quarter cup provides approximately 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, odor, and color, it can be used in a variety of ways. Replacing saturated fats like 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 stir-frying (think roasted vegetables). Canola oil can also be used to make salad dressings, marinades, and other types of sauces.
Pro tip: Add omega-3 fatty acids like chopped walnuts, flaxseeds or oily fish to your meals for a more balanced ratio of omega-6 to omega-3 fatty acids.
Summary
Canola oil was produced from rapeseed to produce a safer oil with a neutral taste and high smoke point. It contains beneficial fats, including healthy monounsaturated fats, omega-3 fatty acids and omega-6 fatty acids. When canola oil is used instead of saturated fat in the diet, it may be heart protective and provide other positive health benefits.