Is Canola Oil Ultraprocessed? Separating Fact from Fiction

According to the Canola Council of Canada, canola oil is one of the most widely consumed vegetable oils, yet it often falls under scrutiny as an "ultra-processed" food. The answer to "is canola oil ultraprocessed?" is a definitive no, according to food classification systems like NOVA, though it is certainly a processed culinary ingredient. Understanding the distinction requires a look at how commercial canola oil is produced and what defines ultra-processed foods.

Quick Summary

Clarifies the myth that canola oil is ultra-processed by explaining its manufacturing and where it falls in food classification systems. Details the refining process and contrasts it with both minimally processed and ultra-processed foods. Addresses concerns regarding chemicals, GMOs, and health effects.

Key Points

• Not Ultra-Processed: Based on the NOVA classification, conventional canola oil is a 'processed culinary ingredient,' not an ultra-processed food.

• Refined for Purity: The refining process, involving steps like extraction with hexane, bleaching, and deodorization, creates a neutral, stable product.

• Hexane Levels are Safe: Trace amounts of hexane used in extraction are not a consumer health risk, as per regulatory and expert assessments.

• Distinction from EVOO: Unlike minimally processed extra virgin olive oil, canola oil is refined, which affects its antioxidant content but increases its smoke point.

• Health Benefits: When used in place of saturated fats, canola oil can benefit heart health and improve cholesterol levels.

• GMO Considerations: While most canola is GM, the oil's high level of refinement removes the GM proteins. Non-GM options are also available.

What is the Difference Between Processed and Ultraprocessed?

To understand why canola oil is not ultra-processed, it's crucial to distinguish between different levels of food processing. The NOVA classification system, widely referenced in nutrition science, divides foods into four groups based on their processing level.

• Group 1: Unprocessed or Minimally Processed Foods: These are whole foods in their natural state or with minimal alterations like washing, cutting, or boiling. Examples include fruits, vegetables, nuts, and raw meat.
• Group 2: Processed Culinary Ingredients: These are substances derived from Group 1 foods by minimal processing, used in home cooking, not typically eaten alone. This is where conventional canola oil, along with oils from olives and seeds, is classified. Other examples include butter, flour, and salt.
• Group 3: Processed Foods: These are relatively simple products made by combining Group 1 and Group 2 foods. They are recognizable as versions of the original ingredients but processed. Examples include canned vegetables, simple breads, and cheeses.
• Group 4: Ultra-processed Foods (UPFs): These are complex formulations often with five or more ingredients, including additives and substances not used in home cooking, designed to be highly palatable. This category includes soft drinks, packaged cookies, many frozen meals, and sugary cereals.

The Standard Canola Oil Production Process

The journey from canola seed to bottled oil involves several steps, but it does not fit the profile of ultra-processing.

1. Cleaning: The process begins with cleaning canola seeds to remove debris and impurities.
2. Heating and Flaking: Seeds are then heated and rolled into thin flakes to prepare them for extraction.
3. Oil Extraction: Most commercial canola oil is extracted using a two-part process. Initial pressing (expeller pressing) removes a portion of the oil mechanically. The remaining oil is then extracted using a solvent, typically hexane, to maximize yield. The solvent is later recovered and removed from the oil and meal. Cold-pressed varieties exist but are less common and more expensive.
4. Refining: The extracted crude oil is refined to improve its color, flavor, and shelf life. This includes a series of processes like degumming, bleaching, and deodorization.
5. Deodorization: This final step uses steam distillation to remove any remaining odors or volatile compounds, resulting in a neutral-flavored, clear oil.

Unlike ultra-processed foods, canola oil is a single ingredient product, a processed culinary ingredient, that simply serves as a cooking medium. Its purpose is to be used in preparing other dishes, not as a ready-to-eat product packed with a long list of manufactured additives.

Canola Oil vs. Extra Virgin Olive Oil: A Processing Comparison

Comparing the processing of conventional canola oil and extra virgin olive oil (EVOO) highlights the different categories of processed foods. While canola oil is refined and fits into the "processed culinary ingredient" category, EVOO is minimally processed and fits into the "minimally processed food" group.

Feature	Conventional Canola Oil	Extra Virgin Olive Oil
Source	Seeds of the canola plant.	Fruit of the olive tree.
Processing Method	Involves multiple stages: heating, mechanical pressing, solvent extraction, refining, bleaching, and deodorizing.	Cold-pressed mechanically from olives; no heat, solvents, or chemicals are used in extraction.
Refinement	Highly refined to remove impurities, color, and odor, creating a neutral product.	Unrefined, retaining the natural flavor, color, and antioxidants of the olive fruit.
Nutritional Profile	Good source of omega-3 and omega-6 fatty acids, low in saturated fat. Refining process may affect antioxidants.	Rich in monounsaturated fats and powerful antioxidants (polyphenols).
Flavor	Mild and neutral.	Distinct, often fruity or peppery.
Smoke Point	High, making it versatile for various cooking methods, including high-heat applications.	Moderate, best for medium-heat cooking or as a finishing oil.

The Misconceptions and Concerns Addressed

Much of the negative attention surrounding canola oil stems from broader confusion about processing and seed oils in general.

• Concerns over Hexane: The use of hexane is a common point of criticism. However, the solvent is recovered and recycled, and the refining process ensures only minimal, harmless traces remain in the final product. Regulated by food safety authorities, its presence is not considered a health risk.
• GMO Status: A significant portion of canola is derived from genetically modified (GM) crops, which is a concern for some consumers. However, the oil itself is highly refined, and the protein from the GM trait is removed during processing. Non-GMO and organic cold-pressed options are also available.
• Health and Inflammation: Some studies in animals or with reheated oil have raised concerns about inflammation, but research on human consumption has yielded different results. Some studies even show benefits for cholesterol levels and heart health when canola oil replaces saturated fats. The overall health context of one's diet is key; consuming excess calories or poor-quality foods is more damaging than the type of oil used for cooking.

Conclusion

While commercial canola oil is undeniably a processed food, it is important not to conflate it with ultra-processed foods. The standard refining process removes impurities to create a shelf-stable and versatile cooking oil, a processed culinary ingredient, not a manufactured, ready-to-eat product filled with industrial additives. Minimally processed extra virgin olive oil provides more antioxidants, but refined canola oil remains a healthy fat option for many cooking applications due to its omega fatty acids and low saturated fat content. Understanding the difference in processing levels allows for more informed and balanced dietary choices.

Resources

For more information on processed foods and health, the Food Standards Agency provides a useful overview.

Frequently Asked Questions

What is the key difference between processed and ultra-processed foods?

Processed foods are generally made with simple ingredients using methods like pressing or milling, such as canola oil or flour. Ultra-processed foods are complex formulations with many ingredients, including industrial additives not found in a home kitchen, like many packaged snacks and ready meals.

Is the use of hexane in canola oil production safe?

Yes, regulatory bodies deem the use of hexane in oil extraction to be safe. It is removed and recycled during refining, leaving only negligible, harmless trace amounts in the final product.

Does canola oil contain antioxidants?

As an oil, it contains some antioxidants like vitamin E. However, the refining process strips out many of the natural plant compounds and antioxidants found in less-processed oils like extra virgin olive oil.

Why is canola oil so widely used if it is processed?

Canola oil is popular for its versatility, neutral flavor, and high smoke point, making it suitable for many cooking applications. It is also an affordable source of heart-healthy unsaturated fats and omega-3s.

Is cold-pressed canola oil an option?

Yes, cold-pressed canola oil is available. It is extracted mechanically without high heat or chemical solvents, making it a less-processed option similar to extra virgin olive oil. It tends to have a stronger flavor and a lower smoke point.

Does the refining process change the healthy fats in canola oil?

While the overall nutritional profile, including the beneficial fats, remains largely intact, the high heat used in deodorization can potentially alter some delicate fatty acids. However, the net health effects are still considered positive, especially compared to saturated fats.

How can I tell if a food is ultra-processed?

Besides the NOVA classification, a quick way to gauge if a food is ultra-processed is to check the ingredient list. If it's long and contains ingredients not typically used in home cooking, such as emulsifiers, stabilizers, or artificial flavors, it's likely ultra-processed.