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 an inferior form of rapeseed oil. erucic acid and have low levels glucosinolates. Canola oil is the edible form of rapeseed. Industrial rapeseed can be used in the production of items such as lubricants, hydraulic fluids and plastics. It can also be used in biodiesel production.
Research on the potential health benefits of rapeseed oil and canola oil often uses crude oil; This can affect the accuracy of the results as the oil is usually consumed after frying and can significantly change its composition.
This article will discuss rapeseed oil, the oil’s nutrition, potential health benefits, and potential disadvantages of rapeseed oil.
Unless stated otherwise, the terms “rapeseed oil” and “canola oil” will be used interchangeably for the edible form of rapeseed oil.
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What exactly is rapeseed?
Rapeseed oil is obtained from the seeds of Brassica plants.
Canola plant is a plant with bright, yellow flowers. brassicaceae family (which also includes cruciferous vegetables such as kale and broccoli).
Rapeseed Oil etc. Canola Oil
Rapeseed oil can be divided into two categories:
- High erucic acid rapeseed oil: Used in industrial production, not for kitchen purposes
- Low erucic acid rapeseed oil: Canola oil is used for culinary purposes. Contains less than 2% erucic acid and less than 30 umol/g glucosinate
Canola comes from the words “Canada” and “oil” as it was grown by Canadian scientists in 1976. In 1979, Canada registered the word canola to describe the new seed. In 1985, the U.S. Food and Drug Administration (FDA) granted canola oil “generally recognized as safe” status as a dietary ingredient.
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 heart-protective benefits when used to replace similar amounts of saturated fat in the diet.
It also contains active biological compounds that promote potential health, such as:
Nutritional Information for 1 teaspoon (4.5 g) of Canola Oil
- Energy: 39.8 calories (kcal)
Total lipid (fat): 4.5 grams (g) - Fatty acids, total saturated: 0.331g
- Fatty acids, total monounsaturated: 2.85g
- Fatty acids, total polyunsaturated: 1.26g
- Fatty acids, total trans: 0.018g
- Choline, total: 0.009 milligrams (mg)
- Vitamin E (alpha-tocopherol): 0.787mg
- Tocopherol, gamma: 1.23mg
- Tocopherol, delta: 0.045mg
- Tocotrienol, alpha: 0.001mg
- Vitamin K (phylloquinone): 3.21 micrograms (μg)
- Stigmasterol: 0.135mg
- 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:
- Reducing the risk of heart disease
- Maintaining a healthy weight
- Health benefits associated with 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.
Numerous studies have noted a correlation between canola oil consumption and lower LDL cholesterol (“bad cholesterol,” associated with cardiovascular disease). However, these studies often had other variables involved, such as replacing saturated fats with canola oil or participants increasing their fruit and vegetable intake, so a direct link between canola oil and lower LDL cholesterol could not be definitively established.
A review of studies involving replacing saturated fats with canola oil or comparing diets high in saturated fats with canola oil-based diets found results from multiple studies showing that canola oil was associated with lower total cholesterol than saturated fats. This suggests that using canola oil instead of saturated fats, including foods that typically contain high amounts of saturated fat (like mayonnaise), may help lower cholesterol and, in turn, reduce the risk of heart disease.
Maintaining a Healthy Weight
Saturated fatty acid intake has been associated with insulin resistance, obesity and metabolic syndrome. Some studies have found that replacing saturated fatty acids with monounsaturated fatty acids may help modulate 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-based diets.
The connection between canola oil and glucose and insulin levels is uncertain because other factors in the subjects’ lifestyles may have influenced the results.
Loaded with Health-Promoting Omega-3 and Omega-6 Fatty Acids
Canola oil contains significant levels of Omega-3 fatty acids.
Higher intake of Omega-3 fatty acids has been associated with lower risk of coronary artery disease and other cardiovascular outcomes. Most research on this connection has been done on Omega-3 fatty acids from fish, but there is growing evidence to support the health benefits of plant-derived Omega-3 fatty acids.
Canola oil also contains linoleic acid (and its derivatives such as γ-linoleic acid), an Omega-6 fatty acid. A diet rich in Y-linoleic acid has been associated with reductions in high blood lipid levels and high blood pressure, as well as other health benefits.
Contains Beneficial Bioactive Compounds
Rapeseed oil contains beneficial bioactive compounds such as:
- Vitamin E: It may help reduce the risk of degenerative diseases that affect the nervous system and muscles and protect against cardiovascular diseases.
- Flavonoids: Acts as an antioxidant and may have anti-inflammatory effects
- carotenoidsActs as an antioxidant, may have anti-inflammatory effects and protect against UV damage
Potential Disadvantages of Rapeseed Oil
Although generally considered beneficial for health, rapeseed oil has some potential disadvantages.
Highly Processed
Rapeseed oil goes through a refining process that includes:
- neutralization
- degumming
- Bleaching
- odor removal
Some nutrients, including vitamin E, flavonoids, carotenoids, and major nutrients phospholipids, It may be lost during the refining process.
Not Suitable for Long Term Heating
The unsaturated fats in canola oil mean it cannot withstand the prolonged heating required for restaurant frying and may be more difficult to meet the needs of the food production industry in terms of maintaining quality. Hydrogenation makes it more useful in this sense, but this creates trans fats, which are known to have negative health effects.
Heating the oil can reduce some of its beneficial components. Heating food at high temperatures can also create compounds that can be carcinogenic.
Canola oil should not be reused after cooking, and fried foods should be limited.
Summary
Rapeseed oil can be divided into two categories: industrial and culinary. Edible rapeseed oil is called canola oil and is low in erucic acid and glucosinolates.
Rapeseed oil is low in saturated fat and high in unsaturated fat. It also contains other bioactive compounds such as vitamin E, flavonoids and carotenoids. Research suggests that canola oil, especially when it replaces saturated fatty acids, may have health benefits such as reducing the risk of cardiovascular disease, maintaining a healthy weight, and providing health-supporting components such as Omega-3 and Omega-6.
Disadvantages of rapeseed oil include that it is highly refined and less amenable to long-term heating.
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