Rapeseed oil, commonly known as canola oil in many parts of the world, is one of the most widely used cooking oils today. It’s often touted for its health benefits, especially its heart-friendly fats, but there are also some downsides to consider. If you’ve ever wondered what makes this oil so popular and whether it’s good for your health, this article will break down both the benefits and the potential risks.
What is Rapeseed/Canola Oil?
Rapeseed oil comes from the seeds of the rapeseed plant, which belongs to the mustard or cabbage family (Brassicaceae). Traditional rapeseed oil had high levels of erucic acid, which was harmful to human health. However, in the 1970s, scientists in Canada bred a new variety of rapeseed plant that had low erucic acid, making the oil safer to consume. This new, safer version of the oil was called “canola,” which stands for “Canadian oil, low acid.”
Today, canola oil is highly refined and widely used for cooking, baking, and frying. But is it the healthiest choice for you?
Health Benefits of Rapeseed (Canola) Oil
- Rich in Healthy Fats
One of the major health benefits of rapeseed oil is its composition of healthy fats, specifically unsaturated fats. Around 62% of the fat in canola oil is monounsaturated fat, and about 31% is polyunsaturated fat. These types of fats are known to be heart-healthy and can help reduce the risk of heart disease. A study published by the American Heart Association found that replacing saturated fats (like butter or lard) with unsaturated fats, such as those in canola oil, can lower “bad” LDL cholesterol levels, reducing the risk of heart disease. Monounsaturated Fats – These fats help to lower LDL (bad) cholesterol levels without affecting HDL (good) cholesterol. Consuming more of these fats, like the ones found in rapeseed oil, can improve heart health. Omega-3 Fatty Acids – Canola oil is also a good source of omega-3 fatty acids, which are essential fats that your body can’t produce on its own. Omega-3s are known for their anti-inflammatory effects and can help reduce the risk of chronic diseases like heart disease and arthritis. - Neutral Flavor and High Smoke Point
One reason rapeseed oil is so popular in kitchens is its neutral flavor. Unlike olive oil, which has a strong, distinctive taste, canola oil can be used in a wide variety of dishes without altering their flavor. This makes it a versatile choice for frying, sautéing, and baking. Additionally, canola oil has a high smoke point (around 400°F or 204°C), which means it can withstand high cooking temperatures without breaking down. This makes it ideal for frying and deep-frying, as well as other cooking methods that require high heat. - Low in Saturated Fat
Compared to other cooking oils, canola oil is low in saturated fat. In fact, it contains just 7% saturated fat, which is one of the lowest levels among cooking oils. Diets high in saturated fats have been linked to an increased risk of heart disease, so using oils like canola with lower saturated fat content can help keep your heart healthy. The National Institutes of Health (NIH) advises that reducing the intake of saturated fat can help reduce the risk of heart disease and other health issues. Switching to oils like canola, which are low in saturated fat, can be one way to improve your diet. - Source of Vitamin E
Rapeseed oil is a good source of vitamin E, an antioxidant that plays a crucial role in protecting your cells from oxidative stress. Vitamin E helps neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and diseases such as cancer and heart disease. According to Healthline, getting enough vitamin E through foods like canola oil can promote healthy skin, boost your immune system, and reduce inflammation in the body.
Downsides of Rapeseed (Canola) Oil
- Highly Processed
One of the biggest criticisms of canola oil is that it’s highly processed. During its production, canola oil undergoes refining, bleaching, and deodorizing processes to make it suitable for cooking. While these steps are necessary to remove impurities and make the oil more stable, they can also strip away some of the nutrients, including the natural antioxidants and vitamins found in the oil. Additionally, most canola oil is extracted using chemical solvents like hexane, a petroleum byproduct, which raises concerns for some people about potential chemical residues in the final product. - Genetically Modified (GMO) Concerns
Another downside of canola oil is that most of the rapeseed grown for oil production is genetically modified (GMO). In fact, around 90% of the canola crop in the U.S. and Canada is genetically engineered to be resistant to herbicides like glyphosate. While the U.S. Food and Drug Administration (FDA) and other regulatory agencies consider GMO foods to be safe, some people prefer to avoid GMOs due to environmental or health concerns. If you’re worried about GMOs, look for organic or non-GMO verified canola oil. - Omega-6 to Omega-3 Ratio
While canola oil is a good source of omega-3 fatty acids, it’s also relatively high in omega-6 fatty acids. Both omega-3 and omega-6 fats are essential, but most people consume far too much omega-6 and not enough omega-3. A diet high in omega-6 fatty acids relative to omega-3 can promote inflammation in the body, which is linked to a higher risk of chronic diseases like heart disease and cancer. The Harvard T.H. Chan School of Public Health advises maintaining a balanced intake of omega-3 and omega-6 fatty acids for optimal health. While canola oil has a better ratio of omega-6 to omega-3 compared to other vegetable oils, it’s still important to balance your fat intake by including more omega-3-rich foods like fish, flaxseeds, and chia seeds in your diet. - Potential for Trans Fats
Some low-quality canola oils may contain small amounts of trans fats, which are harmful to health. Trans fats raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels, increasing the risk of heart disease. This can happen during the refining process, particularly if the oil is partially hydrogenated to increase its shelf life. Fortunately, most canola oil sold in stores today is not hydrogenated, but it’s still important to check labels to ensure that the oil you’re buying is free of trans fats. - Environmental Impact
The large-scale production of rapeseed for canola oil has raised environmental concerns. Genetically modified rapeseed crops require the use of herbicides and pesticides, which can contribute to environmental degradation and affect surrounding ecosystems. Additionally, the refining and processing of canola oil use significant amounts of energy and water, leading some people to choose more sustainably produced oils like olive oil or coconut oil.
Conclusion: Is Rapeseed (Canola) Oil Right for You?
Rapeseed, or canola oil, certainly has its health benefits, especially for those looking to reduce their intake of saturated fats and increase heart-healthy fats in their diet. It’s versatile, affordable, and a good source of essential nutrients like vitamin E and omega-3 fatty acids. However, the highly processed nature of the oil, its potential GMO content, and concerns about omega-6 levels are worth considering.
If you’re looking for a cooking oil with a neutral flavor and high smoke point, canola oil can be a good choice. However, to minimize health risks, opt for high-quality, non-GMO, or organic varieties. And as with any food, moderation is key—balancing your fat intake with other healthy oils and fats will help you maintain a well-rounded, nutritious diet.
