Canola Oil: Safety-Wise, How Does It Compare to Other Oils?

Medically reviewed by Melissa Nieves, LND

Canola oil is a type of vegetable oil, popularly used in cooking for its neutral flavor and high smoke point. Today, influencers and some health professionals blame seed oils like canola for causing inflammation in the body.

The problem resides, they believe, in genetically modified organisms (GMOs), ultra-processing, and high amounts of omega-6 fatty acids. You may have heard all kinds of scary claims, like that canola oil can damage your mitochondria. But is it really bad for you?

Learn more about the nutritional profile of canola oil, its health benefits, when to use it, when not to use it, and more.

Canola Oil: Good, Bad, or Unsafe?

Though canola oil is a highly processed oil, it is not toxic or unsafe. Many people confuse canola oil with industrial rapeseed oil, which has extremely high levels of erucic acid that can be toxic to humans. Canola oil is specifically made with lower levels of erucic acid.

Canola oil is thought to be unhealthy because it contains omega-6 fatty acids, which are thought to be inflammatory. Though some research suggests they cause inflammation, a systematic review and meta-analysis of human randomized clinical control trials found that increased dietary intake of linoleic acid (the most common omega-6 fatty acid) does not cause significant inflammation.

Canola oil also contains omega-3 fatty acids, linolenic acid, and monounsaturated fats (oleic acid), which support heart health.

Benefits and Nutrition Facts

Canola oil contains an array of nutrients, including monounsaturated and polyunsaturated fats, vitamin E, and vitamin K.

One tablespoon of canola oil provides:

• 124 calories

• 14 grams fat

• 1 gram saturated fat

• 9 grams monounsaturated fats

• 2.7 grams omega-6 fatty acids

• 1.3 grams omega-3 fatty acids

Contains Unsaturated Fats

Most of the calories in canola oil come from unsaturated fat. This is an essential macronutrient that assists in the absorption of fat-soluble vitamins, insulating body tissues and organs, regulating gene expression, and providing the body with energy. Monounsaturated (omega-9) fats are considered heart-healthy fats because they can assist in lowering low-density lipoprotein (LDL)—or "bad"—cholesterol, reducing the risk of heart disease.

Canola oil also contains a favorable 2:1 ratio of omega-6 to omega-3 fatty acids. A large body of research has investigated the role a high intake of omega-6 can play in inflammation. Too much omega-6 becomes problematic when intake of omega-3 is low. Keep in mind that both types of polyunsaturated fats have important bodily functions.

May Improve Blood Sugar and Cholesterol When Replacing Saturated Fat

Diets in which unsaturated fat replaces saturated fat may improve blood sugar metabolism. This can include better blood sugar levels, reduced insulin resistance, and increased insulin secretion. This is important because insulin resistance is a key contributing factor to prediabetes and type 2 diabetes.

Replacing saturated fat with canola oil has also been shown to reduce total cholesterol and LDL cholesterol. More research is necessary to determine an effective dose response.

Contains Vitamin E and K

Canola oil is a great source of vitamin E, a fat-soluble vitamin with antioxidant properties. Antioxidants can help to protect cells from damage that can occur during metabolism and exposure to environmental pollutants. It is also a good source of vitamin K, another fat-soluble vitamin that plays a role in bone health and blood clotting.

Trans fat

Canola oil contains trace amounts of trans fat (less than 1 gram per serving).

Side Effects and Downsides

An imbalance of omega-6 to omega-3 fatty acids can be inflammatory. Therefore, if you are consuming large amounts of foods that are high in omega-6 fatty acids, like vegetable oils, you will want to consume more foods rich in omega-3 fatty acids, such as fatty fish, walnuts, flaxseed, and fortified foods.

Fat, like oils, is highly susceptible to oxidation (exposure to oxygen). Oxidation of oils can limit shelf life and cause unpleasant taste and rancidity. Oxidation can also increase the risk of heart disease, though how much is unclear. Light, heat, and oxygen can trigger oxidation. To reduce oxidation, store oil tightly in a cool, dry, and dark place and never reuse frying oil.

Consuming large amounts of canola oil can also lead to excess calorie consumption, a contributing factor to insulin resistance and obesity. Canola oil allergies are rare. However, both canola and mustard belong to the Brassicaceae family, so if you are allergic to mustard, you may want to avoid canola oil.

How Is Canola Oil Made?

Traditional processing methods for making canola oil include cleaning, heating, flaking, soaking, pressing, solvent extraction, and further refinement and processing. This makes canola oil a highly processed oil. This process requires bleaching, refining, and deodorizing, yielding a colorless, odorless, and neutral flavor.

One concern about this is that a solvent called hexane (made from crude oil) is used to further extract the oil. This is a process that has taken place since the 1930s. When the seeds are pressed, they form a cake and become saturated with a solvent called hexane. This solvent assists with extracting the remaining oil. Next, the hexane is then removed from the oil and solids, reused, and recycled.

The concern with respect to this lies in its safety and whether there is residual hexane in the oils that are later ingested. Because this is rarely tested, this is difficult to confirm. However, one study examined the levels of hexane in 40 oils and found them to have some residual hexane. However, levels in the samples were well below (0.043 milligrams/kilograms) of the European MRL of 1 milligrams/kilograms. These levels are considered to be trace levels that are of no concern. Most hexane exposure occurs from gasoline fumes.

Double-pressed or cold-pressed canola oils are both made without heat or solvent. These options may be more expensive and a bit harder to find but might be worth it if you consume this oil frequently.

Canola Oil Substitutes

If you are concerned about the heating methods used to make canola oil, you can try cold-pressed canola oil. There are also non-GMO versions of canola oil and organic varieties. Other canola oil substitutes include extra virgin olive oil and avocado oil. Extra virgin olive oil has been studied for its unique nutrition profile, including its high concentration of polyphenols, which are plant-based compounds that offer many health benefits.

When comparing olive oil to canola oil, its macronutrient profile is very similar but with slightly less polyunsaturated fat and slightly more saturated fat.

The reason extra virgin olive oil is deemed superior is because of the way it is processed, its high concentration of polyphenols, and how its antioxidants withstand heat during cooking. Regular consumption of olive oil is associated with a reduced risk of early death, cardiovascular disease, cognitive decline, certain types of cancer, and diabetes. Read more to learn about the health benefits of olive oil: The Health Benefits of Olive Oil

Who Should Moderate Their Canola Oil Intake

Everyone can benefit from using an array of cooking oils. Cooking with a variety of oils can increase nutrient variety and limit exposure to potentially unhealthy components of soil or processing. If you use canola oil in everything, consider diversifying your kitchen. Opt for avocado oil or extra virgin olive oil for everyday use (note that extra virgin olive oil has a stronger flavor).

Using canola oil to fry your food is not a cooking technique that is recommended often. Frying adds extra fat and calories, and high-heat cooking methods increase oxidation, which can cause inflammation. Consider other types of cooking methods like steaming, broiling, and baking with less fat or alternative types of fats like extra virgin olive oil.

In addition, if your diet is high in processed meats, sugary beverages, fried foods, and snack foods like potato chips and low in fruits, vegetables, nuts, seeds, fish, and lean protein, low-grade inflammation is possible due to calorie overconsumption.

Therefore, moderating your intake of oils like canola oil can reduce your overall calorie intake, which can especially benefit those who are trying to lose weight. Keep in mind that 1 tablespoon of canola oil contains 120 calories and 14 grams of fat, so one-quarter of a cup provides about 478 calories and 54 grams of fat. This adds up quickly.

What and How to Cook With Canola Oil

Because canola oil has a neutral flavor, odor, and color, it can be used in a variety of ways. Replacing saturated fats like lard or butter with canola oil is good for baking. Canola oil has a high smoke point and can be used to stir-fry, roast, grill, and pan-fry (think roasted vegetables). Canola oil can also be used to make vinaigrettes, marinades, and other types of dressings.

Pro tip: Add omega-3 fatty acids like chopped walnuts, flaxseed, or fatty fish for a more balanced omega-6 to omega-3 fatty acid ratio in your dishes.

Summary

Canola oil was created from rapeseed to produce a safer oil that has a neutral flavor and high smoke point. It contains favorable fats, including healthy monounsaturated fats, omega-3 fatty acids, and omega-6 fatty acids. When substituted for saturated fat in the diet, canola oil may be heart-protective and offer other favorable health benefits.

Read the original article on Verywell Health.