Canola Oil: Uses, Benefits, and Side Effects

The benefits of canola oil have made it a popular choice for home cooks and food manufacturers due to its versatility and favorable fat profile. Derived from the seeds of the Brassica napus plant, this common oil is often highlighted for its potential heart-healthy attributes.

In this comprehensive guide, we’ll examine the composition, culinary applications, potential health benefits, and important considerations (including side effects and the manufacturing process) of canola oil to help you make an informed choice about incorporating it into your diet.

What is Canola Oil?

Canola oil is extracted by pressing the seeds of the canola plant (Brassica napus), a cultivar of the rapeseed family. The term “canola” is a blend of “Canada” and “ola” (meaning oil), reflecting its origin in Canada.

Most commercially available canola oil is refined through a process involving heat and chemical solvents to ensure stability, improve flavor, and extend shelf life. This refining process removes impurities and gives the oil its characteristic light color and neutral taste. Canola oil is widely used in home cooking, salad dressings, and as an ingredient in many processed foods.

Canola Oil Nutritional Value

The following table outlines the typical nutritional content for one tablespoon (approximately 14 grams) of canola oil:

Note: Nutritional values are approximate and based on standard reference data.

As evident from the table, canola oil is notably rich in unsaturated fats (monounsaturated and polyunsaturated) and low in saturated fat, which contributes to its reputation as a healthier cooking oil [1]. It also provides a source of the essential fatty acid, Alpha-Linolenic Acid (ALA), and fat-soluble vitamins E and K.

Health Benefits of Canola Oil

Canola oil’s beneficial fatty acid profile is the primary source of its noted health benefits. Its combination of low saturated fat and high unsaturated fats can be an excellent substitute for saturated and trans fats in a balanced diet.

1. Supports Heart Health

Canola oil is recognised for its heart-protective potential, primarily due to its high content of monounsaturated fats and Alpha-Linolenic Acid (ALA), a plant-based omega-3 fatty acid. Studies suggest that replacing sources of saturated fat with approximately 20g (about 1.5 tablespoons) of canola oil daily may contribute to a reduction in total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels [1]. This effect, in the context of a healthy diet, can help reduce the overall risk of cardiovascular disease [1].

2. Role in Diabetes Management

Limited research suggests that incorporating canola oil into a healthy dietary pattern, such as a low-glycemic load diet, may have a beneficial role in managing blood sugar and lipid levels in individuals with diabetes [2]. Specifically, one randomized controlled trial found that a diet emphasizing canola oil helped reduce the concentration of circulating LDL cholesterol in individuals with type 2 diabetes [2].

3. Potential Anti-Inflammatory Properties

The omega-3 fatty acid ALA found in canola oil is known to possess anti-inflammatory effects [3]. While more research is needed to isolate the specific anti-inflammatory benefits of canola oil in human diets, early findings on inflammatory bowel diseases suggest that oils high in monounsaturated fats, such as canola oil, may help reduce certain inflammatory markers [3].

4. Antioxidant Source for Skin and Hair

Canola oil is a good source of vitamin E, a powerful fat-soluble antioxidant. Antioxidants like vitamin E help protect the body’s cells, including those in the skin, from damage caused by free radicals [4]. While often used externally in topical formulations for its moisturizing and antioxidant effects [4], consuming canola oil as part of a balanced diet contributes to overall nutrient intake that supports healthy skin and hair.

How to Use Canola Oil

Canola oil is highly versatile due to its light flavor and high smoke point, making it suitable for a wide range of cooking methods:

• High-Heat Cooking: Its smoke point of approximately 400°F (204°C) makes it ideal for sautéing, stir-frying, grilling, and deep-frying.
• Baking: It can successfully replace solid fats like butter and margarine in many baking recipes, reducing the saturated fat content.
• Cold Uses: The neutral flavor of canola oil makes it an excellent, healthy base for salad dressings, dips, and marinades.
• Non-stick Prep: It can be used to lightly coat baking pans and grills to prevent food from sticking.

Important Considerations and Potential Side Effects of Canola Oil

While canola oil is generally considered safe for consumption in food amounts and is a recommended choice by many health organisations due to its fatty acid profile, it is essential to consider the following aspects:

1. Concerns Regarding Refinement and Processing

The majority of canola oil is highly refined using high heat and chemical solvents to extract the maximum amount of oil and ensure a neutral flavor and stability. This process can remove some beneficial micronutrients, and some consumers prefer less-refined or “cold-pressed” oils when available.

2. Imbalance of Omega-6 to Omega-3 Ratio

Canola oil contains both omega-6 (Linoleic Acid) and omega-3 (ALA) fatty acids. While both are essential, the ratio in canola oil is typically around 2:1 or 3:1 (omega-6 to omega-3). Modern Western diets often contain an excessive amount of omega-6, which is why a lower ratio is generally preferred [1]. It is important to focus on the overall balance of fats in your diet, not just the single oil.

3. Effects of High-Heat Cooking

Extreme or prolonged high-heat cooking can negatively impact any oil. Heating canola oil to very high temperatures may degrade some of the beneficial omega-3 fats (ALA) and potentially lead to the formation of small amounts of trans-fatty acids [1]. To maximize the health benefits, using canola oil for moderate-heat cooking or cold applications is recommended.

4. Limited Concerns in Animal Studies

Some animal studies (typically involving highly processed, non-standard diets) have suggested a potential link between canola oil consumption and increased inflammation or negative effects on memory and heart health [5]. However, these findings are not conclusive, are highly debated, and have not been replicated in controlled human clinical trials involving standard dietary consumption of canola oil. Canola oil is generally recognized as safe (GRAS) by the FDA when consumed in typical food amounts.

Conclusion

Canola oil is a popular, cost-effective, and versatile cooking oil that offers several health advantages when used as a substitute for fats high in saturated or trans fats. It is rich in monounsaturated and polyunsaturated fats, including the essential omega-3 fatty acid ALA, which is associated with a reduced risk of heart disease [1].

However, it is crucial to maintain a balanced perspective. Consumers should be aware that most canola oil is highly refined and should use it as part of a diverse fat intake, alongside other healthy oils like olive oil or rice bran oil. Used judiciously in home cooking, canola oil can be a nutritious and practical component of a heart-healthy diet.

Frequently Asked Questions (FAQs)

Is canola oil healthy or not?

Canola oil is generally considered healthy due to its low saturated fat and high unsaturated fat profile, which may support heart health [1]. However, its health benefits are subject to debate, primarily concerning its processing and omega-6 to omega-3 ratio.

What are the side effects of using canola oil?

Canola oil is considered likely safe when used in normal food amounts. No significant side effects are reported for everyday culinary use. Concerns about inflammation or memory issues are primarily based on non-conclusive animal studies and are not supported by evidence from human clinical trials involving standard consumption.

Is canola oil good for daily use?

Yes, canola oil can be a good choice for daily use due to its high smoke point and favorable fatty acid profile. For maximum nutrient retention, consider choosing less refined or cold-pressed options when possible and use a variety of healthy oils in your diet.

Is canola oil good for diabetics?

Canola oil may be beneficial for individuals with diabetes as part of a low-glycemic, balanced diet, specifically by helping to lower LDL cholesterol levels [2]. However, it is an adjunctive dietary component, not a treatment, and should be discussed with a healthcare provider.

References

[1] Lin, L., Allemekinders, H., Dansby, A., Campbell, L., Durance-Tod, S., Berger, A., & Jones, P. J. (2013). Evidence of health benefits of canola oil. Nutrition Reviews, 71(6), 370–385. https://doi.org/10.1111/nure.12033

[2] Jenkins, D. J. A., Kendall, C. W. C., Vuksan, V., Faulkner, D., Augustin, L. S. A., Mitchell, S., Ireland, C., Srichaikul, K., Mirrahimi, A., Chiavaroli, L., Mejia, S. B., Nishi, S., Sahye-Pudaruth, S., Patel, D., Bashyam, B., Vidgen, E., de Souza, R. J., Sievenpiper, J. L., Coveney, J., Josse, R. G., & Leiter, L. A. (2014). Effect of lowering the glycemic load with canola oil on glycemic control and cardiovascular risk factors: A randomized controlled trial. Diabetes Care, 37(7), 1806–1814. https://doi.org/10.2337/dc13-2990

[3] Morvaridi, M., Jafarirad, S., Seyedian, S. S., Alavinejad, P., & Cheraghian, B. (2020). The effects of extra virgin olive oil and canola oil on inflammatory markers and gastrointestinal symptoms in patients with ulcerative colitis. European Journal of Clinical Nutrition, 74(6), 891–899. https://doi.org/10.1038/s41430-019-0549-z

[4] Sumaiyah, S., & Meyliana. (2021). Formulation and evaluation of skin anti-aging nanocream containing canola (Brassica napus L.) oil. Indonesian Journal of Pharmaceutical and Clinical Research, 4(1), 47–58. https://doi.org/10.32734/idjpcr.v4i1.5821

[5] Gao, J., Ma, L., Yin, J., Li, T., Yin, Y., & Chen, Y. (2024). Canola oil ameliorates obesity by suppressing lipogenesis and reprogramming the gut microbiota in mice via the AMPK pathway. Nutrients, 16(19), 3379. https://doi.org/10.3390/nu16193379