Canola Oil: Benefits, Risks and Ways of Using for Cooking

Canola oil, high in vitamins and Omega-3 fatty acids, is believed to be good for the heart. It is also low in saturated fats. There are many varieties of this canola seeds that are genetically modified that have an impact on the oil quality. However, this vegetable-based oil has is mired in misconceptions about the way it is made and its benefits. That is why many people tend to stay away from it. There is some research that suggests that canola oil can impact our memory as well as lead to inflammation in the body. However, following the right way to cook the oil, as well as store it, can often make it a healthy oil for cooking. If you are wondering if canola oil is safe for cooking, let us share some facts for clarity.

What is canola oil?

Canola oil is a type of vegetable oil that is made from the seeds of the canola plant. “It is commonly used in cooking and baking due to its neutral flavor, high smoke point, and heart-healthy profile,” says dietician Kejal Shah. Canola oil is low in saturated fats and high in monounsaturated fats and Omega-3 fatty acids, making it a healthier option compared to other cooking oils. A study, published in Nutrition Reviews, suggests that food made in canola oil can reduce cholesterol levels as well as other benefits.

How is canola oil made?

Canola oil is made through a process that involves several steps, according to the Canola Council of Canada.

1. Harvesting and cleaning

Canola plants are grown and harvested to obtain their seeds, which are then collected for processing. The canola seeds are thoroughly cleaned to remove any ‘dockage’. This refers to the impurities, weeds, stems, pods, dirt and debris.

2. Cooking and crushing

The seeds are then put in heating drums. This ensures that there is no further breakdown of the products. The cleaned canola seeds are then crushed to extract the oil. This can be done using mechanical methods such as expeller pressing, which involves applying pressure to the seeds to extract the oil. Most of the oil is removed by this process.

3. Solvent extraction

After crushing, the seeds undergo a process called solvent extraction. In this method, a solvent such as hexane is used to extract the remaining oil from the crushed seeds. The solvent is then removed from the oil through evaporation. This hexane can be reused.

4. Refining and processing

The extracted oil, then, goes through a refining process. This removes any impurities, such as fine particles, free fatty acids, gums and odors. This typically involves methods like heating, filtering, and chemical treatment. The oil might undergo bleaching as well to remove impurities and colour. The oil is deodorised that removed odour that might have developed while making the oil.

5. Packaging

The final refined and deodorized canola oil is then packaged and distributed for sale.

Benefits of cooking in canola oil

Here are some of the benefits of using canola oil for cooking:

1. Contains healthy fats

Canola oil is rich in monounsaturated fats and polyunsaturated fats, these are considered heart-healthy fats. These fats can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease when consumed as part of a healthy diet. A study, published in Nutrition Reviews, sheds light on the fact that in 2006, the US Food and Drug Administration qualified the claim that daily consumption of19g of canola oil can reduce the risk of coronary heart disease.

2. Low in saturated fats

Canola oil is low in saturated fats, which are known to increase LDL cholesterol levels and contribute to heart disease. Using canola oil in cooking can help lower your overall intake of saturated fats. This study, published in the Journal of the American College of Nutrition, suggests that oils such as canola oil can effectively lower LDL-C and triglyceride concentrations.

3. High smoke point

Canola oil has a high smoke point of around 400°F (204°C). This means it can withstand high heat without breaking down and producing harmful compounds. This makes it suitable for various cooking methods like frying, grilling, and stir-frying, states a study, published in Reference Module in Food Science.

4. Neutral flavour

Not only can canola oil be heated at different temperatures, but it also has a mild and neutral flavour. This makes it very versatile to use as a cooking oil. The taste does not overpower the taste of your dishes. It works well in both savoury and sweet recipes without altering the overall taste.

5. Omega-3 fatty acids

Canola oil contains alpha-linolenic acid (ALA), a type of Omega-3 fatty acid that is important for heart health, brain function, and reducing inflammation in the body. Incorporating canola oil into your cooking can help increase your intake of these beneficial fatty acids, states a study, published in Aquaculture. The study looks at canola oil being an effective ingredient in Atlantic salmon diets in seawater. It was seen that canola oil improved filet quality in Atlantic salmon.

6. High in vitamin E

Canola oil is a good source of vitamin E, an antioxidant that helps protect cells from damage and supports overall health. Including canola oil in your cooking can contribute to your daily vitamin E intake. A study published in the journal Thieme Planta Medica, states that vitamin E is present as tocopherols in canola oil. These are natural antioxidants that help the body in many ways.

Side effects of cooking in canola oil

While canola oil offers several health benefits, there are some potential downsides to consider when cooking with it:

1. Inflammation

Canola oil is high in omega-6 fatty acids, which are essential for health but it should be consumed in balance with omega-3 fatty acids. An imbalance of omega-6 to omega-3 fatty acids in the diet can lead to conditions such as inflammation and other health issues. It’s important to ensure a balanced intake of both types of fatty acids by incorporating sources of omega-3s into your diet, such as fatty fish, flaxseeds, or walnuts.

2. Chemically processed

The refining and processing of canola oil can involve chemical solvents and high temperatures. Therefore, it is very important to choose cold-pressed or expeller-pressed canola oil. This method uses mechanical methods to extract the oil without the use of chemicals, for a less processed option.

3. Oil may oxidize

Canola oil, like other vegetable oils, can oxidize when exposed to heat, light, and air. Oxidation is a process that can lead to the formation of harmful compounds that can have an impact on your health. To minimise oxidation, make sure to store your canola oil container in a dark, cool place and avoid overheating it during cooking.

4. Genetically modified

Most of the canola oil that is available in the market is produced from genetically modified (GMO) canola plants and seeds. While GMO foods are considered safe for consumption, some people prefer to avoid GMO ingredients in their diet as they believe that this can cause allergic reactions due to the foreign genes. In this case, look for organic or non-GMO verified canola oil.

5. Allergies

Allergic reactions to canola oil are rare but can be experienced. If you have a known allergy to rapeseed or mustard plants, it’s important to avoid canola oil and use alternative cooking oils.

How much canola oil can be used every day?

The amount of canola oil that can be used daily depends on various factors such as individual dietary needs, health conditions, overall calorie intake, and preferences. “It is recommended to limit the intake of added fats and oils, including canola oil, to no more than 20-35 percent of total daily calories. This means that for a 2000-calorie diet, the recommended daily intake of fats and oils would be around 44-77 grams, which includes all sources of fat in the diet, not just canola oil,” explains Kejal Shah.

Canola oil should be consumed in moderation as part of a balanced diet. “Excessive consumption of any type of oil can contribute to high-calorie intake and potentially lead to weight gain or other health issues,” says Shah.

What are the various ways food can be cooked in canola oil?

Canola oil is a versatile cooking oil that can be used in various cooking methods. Canola oil has a high smoke point, and this makes it perfect for deep frying or shallow frying foods such as French fries, chicken tenders, or vegetable fritters. It can also be used for sautéing vegetables, meats, or seafood in a pan over medium to high heat. It adds a light, crisp texture to the ingredients while preserving their natural flavours.

Canola oil is also great for stir-frying due to its high smoke point and ability to withstand high heat. Use it to quickly cook a mix of vegetables, protein, and sauce in a wok or skillet for a flavorful and nutritious meal. Grilling with canola oil is a good option as well. Brush canola oil onto meats, fish, or vegetables before grilling to prevent sticking and promote even cooking. Canola oil can be used in baking recipes to substitute butter or other oils. It adds moisture to baked goods like cakes, muffins, and bread, resulting in a tender texture.

Marinating in canola oil is also good as its neutral taste allows the other flavours in the marinade to come through. Canola oil can be used to make homemade salad dressings or vinaigrettes. Combine it with vinegar, citrus juice, herbs, and spices for a delicious and healthy dressing to drizzle over salads.

Is canola oil healthier than olive oil?

Canola oil and olive oil are both heart-healthy oils with various benefits. “Olive oil is higher in monounsaturated fats and antioxidants, while canola oil has more omega-6 fatty acids and a higher smoke point for cooking,” says Shah. Both oils offer unique advantages, so including a variety of healthy oils in your diet is ideal.

Summary

Canola oil is considered to be one of the healthiest oils available in the market. However, not storing this oil well, and overconsumption can hamper your health as well. Store canola oil in a cool, dark place to prevent oxidation. While cooking, use canola oil for medium to high-heat cooking due to its high smoke point. Also, be mindful of any allergies or sensitivities to canola oil. While choosing canola oil, choose cold-pressed or expeller-pressed canola oil for a less processed option.