Is canola oil highly inflammatory? Understanding the science

November 12, 2025 •

3 min read

While often promoted as a heart-healthy fat, a 2018 rat study showed that heating canola oil increased certain inflammatory markers, contributing to public debate. So, is canola oil highly inflammatory for humans? The answer is complex and depends on factors like processing, cooking methods, and overall diet.

Quick Summary

Canola oil's impact on inflammation is debated, influenced by refining, heat exposure, and the omega-6 to omega-3 ratio, without a simple yes or no answer.

Key Points

Not Inherently Highly Inflammatory: Whether canola oil is highly inflammatory is complex, influenced by processing and how it's used.
Omega Balance Matters: Canola oil has a better omega-6 to omega-3 ratio than many oils, but overall diet is key for managing inflammation.
Processing is a Key Factor: Highly refined canola oil may have increased inflammatory potential compared to cold-pressed versions due to processing methods.
Cooking Method Impacts Health: High-heat cooking with canola oil can increase oxidation and potentially form inflammatory compounds.
Evidence is Conflicting: Research findings are mixed, with some studies showing negative effects while others suggest benefits for certain cardiovascular markers.
Context is Everything: Chronic inflammation is more strongly linked to an unbalanced diet with excessive processed foods and unbalanced omegas, rather than canola oil alone.

The question of whether is canola oil highly inflammatory has fueled significant debate in health and nutrition circles. While some point to its high content of omega-6 fatty acids and its refining process as potential risks, others highlight its beneficial omega-3 content and monounsaturated fats. The reality is nuanced, with the oil's effect on inflammation depending on several key factors, including how it is produced and how it is used.

The Role of Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 fatty acids are polyunsaturated fats essential for human health. Omega-3s, such as alpha-linolenic acid (ALA), are generally known for their anti-inflammatory properties, while omega-6s, like linoleic acid (LA), are involved in both pro- and anti-inflammatory pathways. A healthy diet requires a balanced ratio of these two fats. The ideal ratio is widely debated, but experts agree that the typical Western diet has a highly imbalanced ratio, with significantly more omega-6s.

Canola Oil's Fatty Acid Profile

Canola oil contains both omega-6 (linoleic acid) and omega-3 (ALA) fatty acids. Its omega-6 to omega-3 ratio is often cited as a favorable one compared to many other vegetable oils, typically around 2:1. This is a much better balance than the 15:1 to 20:1 ratio found in the standard Western diet. However, excessive reliance on canola oil can still contribute to an oversupply of omega-6s if not balanced with other omega-3 rich foods.

The Impact of Processing and Heat

Most canola oil undergoes refining, which includes high-heat extraction, bleaching, and deodorization. This process can potentially create undesirable compounds. Minimally processed options like cold-pressed canola oil retain more nutrients. High-heat cooking can also oxidize unsaturated oils, creating compounds that may promote inflammation.

Conflicting Research on Canola Oil and Inflammation

Studies on canola oil's inflammatory effects show mixed results. Some animal studies connect refined, heated canola oil to increased inflammatory markers. Human studies are less conclusive. Some research suggests canola oil can improve cardiovascular risk factors, while other research indicates that extra virgin olive oil might be more effective at reducing certain inflammatory markers.

A Comparison of Common Cooking Oils


Feature	Refined Canola Oil	Cold-Pressed Canola Oil	Extra Virgin Olive Oil (EVOO)	Avocado Oil
Processing	Refined, bleached, deodorized (RBD)	Minimal processing (pressing)	Minimal processing (cold pressing)	Minimal processing (cold pressing)
Fatty Acid Profile	Good omega-6 to omega-3 ratio, but high overall omega-6	Higher nutritional value retained	Rich in monounsaturated fats	Rich in monounsaturated fats
Smoke Point	Very high (approx. 468°F/242°C)	Lower than refined, not ideal for high heat	Medium-low (approx. 350°F/177°C)	Very high (approx. 520°F/271°C)
Inflammatory Potential	Potentially higher risk with high heat/processing	Lower risk due to less processing	Low; high in antioxidants	Low; high in antioxidants
Best For	High-heat cooking, baking (less ideal)	Dressings, low-heat cooking	Dressings, sautéing, drizzling	High-heat cooking, grilling

How to Use Canola Oil Responsibly

To potentially reduce inflammatory effects:

Diversify oils: Use various oils for different cooking needs.
Choose quality: Consider organic, cold-pressed, or expeller-pressed options.
Moderate intake: Use all oils sparingly.
Avoid excessive heat: Use canola oil for lower-temperature applications.
Balance diet: Pair omega-6 intake with omega-3-rich foods.

Conclusion

The idea that is canola oil highly inflammatory is too simplistic. While processing and high heat can increase its inflammatory potential, canola oil's effect depends on production methods, how it's used, and the overall dietary pattern. Choosing less processed versions and using a variety of fats are important for a balanced diet.

For more detailed research on the effects of different vegetable oils on health, explore sources such as {Link: Healthline https://www.healthline.com/nutrition/is-canola-oil-healthy}.

Frequently Asked Questions

Refined canola oil, like many highly processed vegetable oils, can be problematic. The high-heat chemical extraction process can create trans fats and damaging compounds, potentially contributing to inflammation when used in excess or for high-heat cooking.

Not necessarily. While canola oil has a favorable omega-6 to omega-3 ratio, extra virgin olive oil has a higher concentration of anti-inflammatory antioxidants. Some studies show olive oil is more effective at reducing specific inflammatory markers. Overall dietary context is more important than which single oil is 'best'.

A healthy omega-6 to omega-3 ratio is thought to be between 1:1 and 4:1. Canola oil typically has a ratio around 2:1, which is better than most Western diets, but vigilance is still needed to maintain a balanced intake.

Yes, cold-pressed or expeller-pressed canola oil is a better option. It is minimally processed without harsh chemicals or high heat, preserving more of its natural nutrients and reducing the risk of generating inflammatory compounds.

While canola oil has a high smoke point, its delicate polyunsaturated fats can oxidize under high heat, especially with repeated use, potentially forming inflammatory compounds. For deep frying, alternative oils with higher stability might be preferable.

For high-heat cooking, consider using oils with a higher smoke point and more stability, such as avocado oil. These oils are less likely to oxidize and produce harmful compounds when heated.

There is limited direct research on canola oil's effect on the gut microbiome. However, the imbalance of omega-6 and omega-3 fatty acids, which can be influenced by diets rich in refined vegetable oils, is linked to poor gut health and increased inflammation.