Today, influencers and some health professionals blame seed oils like canola for causing inflammation in the body.
You may have heard all kinds of scary claims, like that canola oil can damage your mitochondria.
But is it really bad for you?
Bloomberg Creative / Getty Images
Bloomberg Creative / Getty Images
Canola Oil: Good, Bad, or Unsafe?
Though canola oil is a highly processed oil, it is not toxic or unsafe.
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.
Replacing saturated fat with canola oil has also been shown to reduce total cholesterol andLDL cholesterol.
More research is necessary to determine an effective dose response.
Side Effects and Downsides
An imbalance of omega-6 to omega-3 fatty acids can be inflammatory.
Fat, like oils, is highly susceptible to oxidation (exposure to oxygen).
Oxidation of oils can limit shelf life and cause unpleasant taste and rancidity.
Canola oil allergies are rare.
How Is Canola Oil Made?
This process requires bleaching, refining, and deodorizing, yielding a colorless, odorless, and neutral flavor.
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.
Because this is rarely tested, this is difficult to confirm.
Double-pressed or cold-pressed canola oils are both made without heat or solvent.
There are also non-GMO versions of canola oil and organic varieties.
Other canola oil substitutes include extra virginolive oil and avocado oil.
Who Should Moderate Their Canola Oil Intake
Everyone can benefit from using an array of cooking oils.
If you use canola oil in everything, consider diversifying your kitchen.
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.
This adds up quickly.
Replacing saturated fats like lard or butter with canola oil is good for baking.
Canola oil can also be used to make vinaigrettes, marinades, and other types of dressings.
It contains favorable fats, including healthy monounsaturated fats, omega-3 fatty acids, and omega-6 fatty acids.
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