Canola Oil: A Primer on Production and Nutrition
Canola oil is derived from the crushed seeds of the canola plant, a result of selective breeding from the rapeseed plant. This process eliminated the high levels of erucic acid and glucosinolates that made original rapeseed oil unsafe for consumption. The canola plant is now widely grown and the oil is used extensively in cooking and commercial food production.
Production Methods and Quality
Most commercial canola oil is refined, bleached, and deodorized (RBD). This involves using heat and chemical solvents, such as hexane, to extract the maximum amount of oil from the seeds. While this process removes some impurities and volatile compounds, it can also reduce the levels of certain beneficial nutrients, like Vitamin E. For those who prefer less processing, cold-pressed or expeller-pressed canola oil is an option, though it is typically more expensive and has a shorter shelf life. The common RBD process results in a clear, light-tasting oil with a high smoke point, making it versatile for various cooking applications.
Fatty Acid Profile
Canola oil has a highly favorable fatty acid profile, which is why it has been promoted as a heart-healthy choice.
- Low Saturated Fat: With only about 7% saturated fat, it has the lowest amount of any common cooking oil.
- High Monounsaturated Fat: It contains high levels of monounsaturated fats (primarily oleic acid), which can help lower LDL ('bad') cholesterol when used to replace saturated fats.
- Essential Fatty Acids: Canola oil is a good source of both polyunsaturated omega-3 (alpha-linolenic acid, or ALA) and omega-6 fatty acids. The ratio of omega-6 to omega-3 is around 2:1, which is much closer to a balanced ratio than many other common vegetable oils.
Canola Oil's Proper Place in the Diet
Should you drink canola oil? The short answer is no, you should not drink canola oil directly. While it contains healthy fats, a single tablespoon is already high in calories (124 kcal). Drinking it could lead to rapid, excessive calorie intake, and potentially digestive discomfort.
Instead of drinking it, the healthy way to consume canola oil is by incorporating it into meals as a cooking fat, a base for salad dressings, or in baked goods. The US Food and Drug Administration (FDA) has even recognized that daily consumption of a small amount, such as 1.5 tablespoons, when replacing saturated fat, can reduce the risk of coronary heart disease.
Concerns and Controversy
Despite its nutritional profile, some concerns regarding canola oil exist, including its industrial processing and the high prevalence of genetically modified (GM) canola crops. While most studies suggest GM crops and the refining process are safe, some consumers prefer to choose organic, non-GMO, and cold-pressed varieties.
Repeated heating of canola oil, such as during deep frying, can lead to the formation of trans fats and other harmful compounds, although it is still more stable than many other vegetable oils. Excessive intake of omega-6 fatty acids, prevalent in the Western diet, is a related concern, but canola oil's omega-6 to omega-3 ratio is more favorable than many other seed oils.
Comparison with Other Oils
| Feature | Canola Oil | Extra Virgin Olive Oil |
|---|---|---|
| Saturated Fat | Low (~7%) | Moderate (~14%) |
| Monounsaturated Fat | High | Very High |
| Omega-3 Content (ALA) | Highest of common cooking oils (plant-based) | Very Low |
| Antioxidants (e.g., Vitamin E) | Present (especially in cold-pressed) | Very High (especially in EVOO) |
| Processing | Typically refined (RBD) | Extra Virgin is cold-pressed |
| Flavor | Neutral, light | Strong, peppery, fruity |
| Smoke Point | High (~468°F) | Regular (~468°F), EVOO Lower (~410°F) |
Conclusion
Canola oil is a safe and healthy fat when consumed appropriately as part of a balanced diet. Its low saturated fat content and high levels of monounsaturated and essential omega-3 fatty acids offer heart health benefits when it replaces less healthy fats. However, the notion of drinking it directly for health is a misguided approach that could lead to excessive calorie consumption and potential discomfort. Incorporating it into cooking, baking, and dressings is the proper way to reap its nutritional benefits, with less refined, cold-pressed versions retaining more nutrients. Ultimately, a variety of healthy fats, including canola oil and olive oil, is the best approach for optimal nutrition. Learn more about the history and safety of canola oil on the Canola Council of Canada's website.
