Is canola oil good for you? When it comes to canola oil many people are all in and view it as a
healthy food while others avoid it at all costs. Supporters of canola oil believe that it is one of
the healthiest oils on the planet because it low in saturated fat, and is a source good source of oleic acid, an Omega 9 fat that is also found in olive oil. Those in opposition, however, view canola oil as a toxic substance that is detrimental to our health. Let’s take a look.
What Is Canola Oil?
Canola oil, originally known as rapeseed oil, comes from the rapeseed plant, a member of the
mustard family. It is a genetically modified product that originated in Canada. It is cheap to
manufacture and many processed and packaged foods contain it. When rapeseed oil was ready
to be introduced to the United States, the name was not well received. After some deliberation,
the name was changed to ‘can-ola’ or canola. ‘Can’ being from Canada and ‘ola’ meaning oil.
Canola oil was first created in the 1970’s as a natural oil, but in 1995 Monsanto created a
genetically modified version. By 2009, 90 percent of the Canadian crop had been genetically
engineered.
How is Canola Oil Made?
Canola oil is made by crushing the seeds of the rapeseed plant to extract the oil. The left-over
fiber or meal that remains after the oil is extracted is often used as a filler in animal feed. A
chemical solvent called hexane is used in the oil extraction process. Hexane is a chemical made
from crude oil.
Once the oil is extracted, it goes through chemical processing of being refined, bleached, and
deodorized. Before being deodorized, canola smells so bad that no human would want to eat it.
While canola oil may contain some elements such as omega 9 fats, or oleic acid, the chemical
processing, bleaching, and deodorization invalidates the perceived health benefits.
Health Factors and Risks
Heart Health – Canola oil is marketed as a heart healthy fat and often recommended by medical
professionals. But is it really?
A study in 2018, noted that people who were overweight or obese consumed more canola oil,
and were more likely to have metabolic syndrome including insulin resistance and type 2
diabetes. While another study, funded by the Canola industry, determined that the oil lowered
risk of cardiovascular disease.
Canola oil consumption has been shown to reduce cholesterol including LDL or low-density
lipoproteins. Canola oil had no impact on HDL, ‘good’ cholesterol or reduction in triglycerides
which is important for heart health.
Strokes and Hypertension – Studies have shown that consumption of rapeseed oil and other
types of vegetable oils, shortens the life of stroke-prone or hypertensive animal subjects.
Another study found that stroke-prone animals who were given canola oil and also soy bean oil
had a reduction in time of blood coagulation and that red blood cell membranes were
compromised which may promote stroke occurrence.
Inflammation – Chronic inflammation is a major health concern for many people that leads to a
number of long-term medical conditions. A 2020 study, indicated that consuming canola oil as
part of a regular diet could have effects on growth performance as well as liver health and that
it may create more internal inflammation. Inflammation can negatively impact internal organs
and brain function.
Memory Loss and Dementia – Canola oil has been compared with olive oil for the perceived
shared health benefits. However, in studies of animal models with Alzheimer’s Disease, a canola
rich diet resulted in significant increase in body weight, impaired working memory and
significant changes in neuroinflammation, the activation of the brain’s innate immune system in
response to inflammation. The study’s author states, “While more studies are needed, our data
do not justify the current trend aimed at replacing olive oil with canola oil.”
Healthy Alternatives for Canola Oil
It’s important to understand that canola oil is not the only industrial seed oil that should be
avoided. Vegetables oils, corn oil, safflower oil, soy oil, and peanut oil are sourced from GMO
crops and are highly processed and refined using a variety of methods that degrade our health.
Seed oils that have been cold pressed are less refined and are typically acceptable in small
quantities. Here are some of the best oils for both cooking and for raw consumption.
Olive Oil – Best used raw such as in salad dressings or heated to lower temperatures when
lightly sauteing vegetables. Do not use olive oil for high heat cooking as it can burn due to its
lower smoke point. Extra virgin olive oil, comes from the first press of olives and contains more
health benefitting compounds. Look for organic extra-virgin or cold-pressed olive oil that comes
in dark glass containers. Many inferior olive oils are made with cheaper, GMO vegetable oils
which should be avoided.
Avocado Oil – Is a great cooking oil that has a higher smoke point. It has a subtle flavor that
makes it ideal for baking or cooking any dish that you do not want a particular flavor such as
olive or coconut oils. Use avocado oil to substitute any recipe that calls for canola oil.
Coconut Oil – Coconut oil can come in a variety that is also chemically bleached and
deodorized. This version has equally hazardous properties as canola oil or other refined
vegetable oils. Instead, look for cold-pressed and virgin coconut oil. These versions should smell
delightfully of coconut and have a subtle coconut flavor. Coconut oil is one of the few oils that
contain medium chain triglycerides which aid in fat loss and support a healthy nervous system.
Butter or Ghee – Butter, ideally from cows that have been raised on pastures eating only fresh
green grass contains higher levels of omega 3 fats and vitamins A and D. Ghee is a product made
from butter that removes much of the lactose containing milk solids and has a toasty aroma.
Ghee has a higher smoke point than butter so can be used when cooking at higher heat. Butter
on the other hand has a medium smoke point and can burn more easily. It is best used by
melting and drizzling over vegetables, in baked recipes, or cooking at very low temperatures.
Butter contains butyric acid, a short-chain fatty acid that is a powerful nutrient which supports
your immune system and helps maintain a healthy gut. Butter, particularly from grass-fed cows,
has higher levels of omega 3 fatty acids that help reduce inflammation.
These healthy fat alternatives are my go-to fats and oils and are the only ones I keep in my
kitchen, with the exception of cold-pressed walnut oil and sesame oil that we enjoy on
occasion.
The chemicals used when extracting canola oil from rapeseeds, including bleaches, deodorizers
and the use of hexane, a product from crude oil, degrade our health to such extent that risks far
out way any perceived health benefits. Choose one or more of the above healthy alternatives
and eliminate canola oil and all processed vegetable oils from your diet.
Eliminating industrial seed and vegetable oils and including the healthier alternatives listed in
this article is one of the best and most important changes you can make to improve your health
and support longevity.
