Is There a Risk to Using Canola Oil? The Complete Guide

October 20, 2025 •

5 min read

According to the U.S. Food and Drug Administration (FDA), canola oil is categorized as Generally Recognized as Safe (GRAS) for human consumption, yet it remains a subject of heated debate. Questions surrounding its production methods, fatty acid composition, and potential health effects lead many to ask: is there a risk to using canola oil? This guide explores the scientific research behind common concerns to help you make an informed decision.

Quick Summary

This guide examines the potential risks and benefits of canola oil, exploring manufacturing processes, controversial animal studies, and conflicting research on its effects on inflammation and heart health. It provides a balanced overview of the scientific debate and clarifies common consumer concerns.

Key Points

Manufacturing Process: Commercial canola oil is highly refined using heat and chemical solvents like hexane, which removes some nutrients and can create trace amounts of trans fats.
Conflicting Scientific Studies: Research on the health effects of canola oil is mixed, with some animal studies suggesting potential links to increased inflammation and cognitive issues, while human studies often highlight heart health benefits.
Omega Fatty Acid Balance: While canola oil contains both omega-3 and omega-6 fats, its abundance in processed foods can contribute to an unhealthy omega-6 to omega-3 ratio in Western diets.
GMO Status: The vast majority of canola crops are genetically modified to be herbicide-resistant, a major concern for some consumers.
Moderation and Variety: A balanced approach involves moderate consumption, diversifying cooking oils, and choosing less refined versions, like cold-pressed, to minimize potential risks.
Heat Sensitivity: Reheating canola oil, especially at high temperatures for deep frying, can increase oxidation and create harmful compounds.

Understanding Canola Oil: From Plant to Pantry

Canola oil is derived from the crushed seeds of the canola plant, a hybrid of the rapeseed plant developed in Canada during the 1970s. This breeding process created a plant with significantly lower levels of erucic acid and glucosinolates, which were undesirable compounds found in traditional rapeseed. The journey from seed to a bottle of commercial canola oil, however, is a point of contention for many critics.

The Refining, Bleaching, and Deodorizing (RBD) Process

Most canola oil on grocery store shelves undergoes an intensive refining process that involves high heat and chemical solvents, primarily hexane.

Extraction: Seeds are crushed, and the oil is extracted using hexane, a solvent.
Degumming and Neutralizing: The oil is treated with water or acid to remove gums and then neutralized to remove free fatty acids.
Bleaching: The oil is filtered through a substance like clay to remove color compounds.
Deodorizing: The oil is heated to a very high temperature to remove volatile compounds that can cause off-flavors and odors.

While this process creates a neutral-tasting, clear oil with a high smoke point, it also reduces its nutritional value, including beneficial omega-3 fatty acids and antioxidants. Trace amounts of trans fats are also formed during the deodorization step, though they are generally below levels that require labeling.

Canola Oil's Controversial Fatty Acid Profile

Canola oil is praised for its high monounsaturated and polyunsaturated fat content and low saturated fat content, particularly in comparison to other oils like palm or coconut oil. It contains both omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid or ALA) fatty acids. The average ratio is approximately 2:1 (omega-6 to omega-3), which appears balanced. However, some critics argue that because canola oil is so ubiquitous in processed foods, its overall contribution to dietary omega-6 intake can contribute to an unhealthy omega-6 to omega-3 ratio, which is far higher in the typical Western diet. A high ratio is linked to increased inflammation and a higher risk of certain chronic conditions. It is also important to remember that the body's conversion of ALA to the more active DHA and EPA omega-3s is inefficient.

The Debate Over Genetic Modification

Over 90% of canola crops in North America are genetically modified (GM) to be herbicide-resistant. While regulatory bodies like the FDA have deemed GM foods safe, this remains a significant concern for consumers, though the protein that is genetically modified is removed during the refining process and does not exist in the final oil product.

Scientific Research: Separating Facts from Fear

The health effects of canola oil are a source of ongoing scientific debate, with studies yielding conflicting results. Much of the research indicating harm comes from animal studies, which do not always translate to human health.

Inflammation: Some animal studies suggest links between canola oil consumption and increased inflammatory markers. For example, a 2018 rat study showed heated canola oil increased inflammatory markers. Conversely, other human trials show that replacing saturated fats with canola oil can reduce inflammation.
Cognitive Function: A 2017 mouse study linked chronic canola oil consumption to worsened memory. A long-term human study found improved cognitive function in those who replaced refined oils with extra virgin olive oil, which includes canola. However, a 2025 study cited by BBC Future pointed to a meta-analysis showing beneficial effects on cognitive health from some seed oils, though more research is needed.
Heart Health: Canola oil is often marketed as heart-healthy due to its low saturated fat content. The FDA even allows a qualified health claim about its potential to reduce the risk of coronary heart disease when replacing saturated fats. Yet, some studies, particularly those involving heavily refined or repeatedly heated oil, suggest potential harm. A 2020 study showed participants consuming only olive oil had lower inflammatory markers compared to the canola oil group.

Comparison of Canola Oil vs. Common Alternatives


Feature	Refined Canola Oil	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Coconut Oil
Processing	Highly refined, chemical solvent used	Minimally processed, cold-pressed	Minimally processed, cold-pressed	Variable (virgin vs. refined)
Fatty Acid Profile	High in monounsaturated and polyunsaturated (omega-6 & omega-3) fats	High in monounsaturated fats	High in monounsaturated fats	Very high in saturated fat
Smoke Point	High (~468°F / 242°C)	Medium-low (~331°F / 166°C)	High (~520°F / 271°C)	Medium (~350°F / 177°C)
Flavor	Neutral, mild	Robust, fruity, peppery	Mild, buttery	Distinct, nutty flavor
Health Reputation	Controversial, conflicting research	Widely regarded as healthy	Widely regarded as healthy	Highly debated, high saturated fat

Minimizing Potential Risks

For consumers concerned about the risks associated with highly refined canola oil, there are several steps to take:

Choose Cold-Pressed or Expeller-Pressed Versions: These oils are processed with less heat and no chemical solvents, retaining more nutrients and avoiding the formation of trace trans fats. However, they are more expensive and have a lower smoke point.
Diversify Your Cooking Oils: Using a variety of oils, such as extra virgin olive oil for dressings and low-heat cooking, and potentially cold-pressed canola or avocado oil for higher-heat applications, can help balance nutrient intake.
Practice Moderation: As with any calorie-dense food, excessive consumption of any oil can contribute to weight gain and associated health issues.
Avoid Reheating: Repeatedly heating any oil, especially for deep frying, can lead to the formation of harmful compounds like trans fats and free radicals.
Focus on Whole Foods: Reducing reliance on processed foods, which often contain highly refined oils, is key to improving your omega-6 to omega-3 fatty acid ratio.

Conclusion: A Balanced Perspective on Canola Oil

The question of whether there is a risk to using canola oil does not have a simple yes or no answer. Canola oil, particularly the standard refined version, sits in a complicated and debated nutritional space. While it offers health benefits like low saturated fat and a source of omega-3s, concerns regarding its industrial processing, potential for inflammation based on some animal studies, and GMO status are valid considerations for consumers. The safest approach for most people is moderation and diversity. Using a variety of oils in your diet and opting for less refined versions when possible can help mitigate potential risks while still enjoying the benefits of different fats. Ultimately, making a mindful choice depends on evaluating your personal health priorities and risk tolerance based on the available, albeit sometimes conflicting, scientific evidence.

For more information on the processing of canola oil, visit the official Canola Council of Canada website.

Frequently Asked Questions

No, canola oil is not banned in the U.S. or Europe. Some internet rumors claim it is banned due to erucic acid concerns, but modern canola has been bred to contain very low, FDA-approved levels of erucic acid.

Yes, cold-pressed or expeller-pressed canola oils are less refined and are not extracted with chemical solvents. This process helps retain more nutrients and avoids the formation of trans fats during deodorization, but these oils are more expensive and have a lower smoke point.

Commercial canola oil contains very small, trace amounts of trans fats created during the deodorization step of the refining process. These amounts are generally below the threshold requiring labeling as a trans fat source.

The research is mixed. While some animal studies have linked canola oil to increased inflammation, human studies have shown anti-inflammatory effects when it replaces saturated fat. Excessive omega-6 consumption from processed foods, not just canola, is the primary concern.

Canola oil was bred from the rapeseed plant to have significantly lower levels of erucic acid and glucosinolates, which were undesirable compounds in traditional rapeseed. Therefore, they are not the same.

Yes, a very high percentage of canola crops in North America are genetically modified (GM) to be herbicide-resistant. The genetic modification is removed during the refining process, so it does not end up in the finished oil.

Healthier alternatives include extra virgin olive oil for low-to-medium heat cooking, and avocado oil for high-heat cooking. Both are less processed and have favorable fatty acid profiles.