Canola oil – also known as rapeseed oil – has piqued the interest of foodies over the past decade. Not only does canola oil only contain 7% saturated fat in contrast with olive oil’s 14%, but it’s typically British grown.1
Canola oil is produced from the canola plant, which has a brilliant yellow bloom. Canola fields are found across England’s South East, and their striking colour has attracted international tourists.2,3
In this article, we’ll explain what canola oil is and all its health benefits. We’ll look at how to use canola oil in your kitchen, and any risks associated with canola oil consumption.
What is canola oil?
Canola oil is made from the crushed seed of the rapeseed plant. Typically, the seed is heated before its cooked, which may destroy nutrients.4 Look for cold-pressed canola oils if you want a product never treated with heat.
Benefits of canola oil
Canola oil has great benefits for health and wellness, including:
Better heart health
Canola oil is much lower in saturated fats than in other fats like olive oil and butter.5 Eating a diet low in saturated fats has been connected to good heart health.6
Bad’ LDL cholesterol is associated with a wide variety of adverse health outcomes.7 Canola oil has shown promise at reducing ‘bad’ LDL cholesterol and total cholesterol levels, which is excellent for health.8
High smoke point
The temperature at which oils burn is known as the smoke point. When oil begins to smoke while frying or grilling, compounds within it degenerate and release harmful compounds.9 Rapeseed oil has a much higher smoke point than olive oil, meaning that fewer compounds are likely to release while cooking.10
Balance of fatty acids
Canola oil contains both omega 3 and omega 6 fatty acids. These fatty acids are known to ease inflammation, lower blood sugar, and inhibit the blood’s ability to carry fat throughout the body.11
Canola oil uses
Canola oil is a neutral oil which means it doesn’t add flavour to ingredients while cooking. This makes it handy to use in desserts that require oil, as it will not impart a savoury taste, unlike olive oil or avocado oil.
On its own, canola oil has a delicate, almost floral flavour, which complements salads and vegetables beautifully to make a great dressing.
Canola oil nutrition
A 14g tablespoon of canola oil contains12:
|Vitamin E||Vitamin K|
|12% of RDA||10% of RDA|
- Canola oil risksVitamin E encourages the eyes, skin and immune system to stay healthy.13
- Vitamin K helps our bodies heal wounds by encouraging blood clots.14
The contemporary canola plant is genetically modified. Although most evidence suggests that GMOs aren’t harmful, some studies have associated them with allergy development and antibiotic resistance.15,16,17,18
Last updated: 19 March 2021