Canola oil can be a cost-effective alternative to olive oil for everyday frying, as both oils are rich in omega-9 fatty acids. Canola oil is, in fact, a refined vegetable oil made from modified rapeseed.
Despite the fact that rapeseed oil has been known for a long time, for a long time it was considered technical – both because of the unpleasant taste and the presence of toxins in the composition. In turn, canola oil is devoid of these disadvantages – it has a neutral aroma and does not contain harmful substances.
What is canola oil?
Canola oil is an edible vegetable oil derived from the seeds of modified rapeseed (a distant relative of the turnip), first cultivated in Canada. The name is derived from “Canadian oil of low acidity.”
In the 1970s, as a result of breeding, the canola plant was developed, which is characterized by a low content of erucic acid, an undesirable element that is part of rapeseed oil. Also, before going on sale, the oil undergoes chemical purification to get rid of the bitter taste.
The main advantage of canola oil is the fatty acid profile close to that of olive oil. In particular, it contains both omega-9 fatty acids and about 10% plant omega-3s. Unlike sunflower oil, canola does not disrupt the balance of Omega-3 and Omega-6 in the human diet.
Is it harmful to health?
Traditionally, rapeseed oil was considered harmful – primarily due to the presence of erucic acid in the composition. Its consumption is associated with the development of Keshan disease, characterized by fibrotic lesions of the heart. As noted above, canola oil does not contain this element in the formulation.
In addition, the bitter taste formed by glucosinolates was a problem – canola oil is refined to eliminate them. In other words, canola oil does not contain hazardous elements – however, it is a product of genetic engineering and deep chemical processing.
Canola oil for frying
Canola oil’s high-temperature tolerance makes it ideal for frying, and its fatty acid profile is more favorable than sunflower or soybean oil.
On the other hand, canola oil loses out compared to cold-pressed olive and coconut oil – but in this case, we are talking about adding to salads, and not for use in deep frying.
Fat composition for canola oil:
- Omega-9 fatty acids – 61%
- Omega-6 – 21%
- Omega-3 – 9 to 11%
- Saturated fats – 7%
The trans fat problem
Studies reveal that frying French fries in canola oil for 7 days raised trans fats by up to 3.6%, a process seen in other vegetable oils too.
Harmful trans fats appear in vegetable oils as a result of repeated heating to high temperatures – especially if the process is repeated many times. That is why canola oil is recommended to be used for cooking only once.
What are the benefits?
Canola oil maintains the Omega-3 to Omega-6 balance, aiding the body in combating various micro-inflammations, unlike sunflower and soybean oils.
Canola oil has only 7% saturated fatty acids, less than corn, olive, or soybean oils. It’s rich in oleic fatty acid, second to olive oil.
Concerns about canola oil being harmful stem from refining and chemical processing, but scientific research disproves these fears. Just like using genetically modified plants.
Canola oil is a variation of rapeseed oil intended for consumption and frying. Canola oil excels due to its balanced fatty acid composition, surpassing sunflower and soybean oil in this regard.