Canola Oil (Rapeseed Oil)

 

Canola, otherwise known as rapeseed oil, often receives praise as a “heart-healthy” oil due to its omega-3 content.

But should we be cooking with Canola?

Firstly, here is what one tablespoon of Canola oil offers;

Calories	124 kcal
Fat	11.4 g
Saturated Fat	1.0 g
Monounsaturated Fat	8.9 g
Polyunsaturated Fat	3.9 g
Omega-3 Fatty Acids	1279 mg
Omega-6 Fatty Acids	2610 mg

Ratios

• Saturated Fat:2%
• Monounsaturated Fat:5%
• Polyunsaturated Fat:3%
• Omega-6 to 3: 2: 1

Benefits

• Canola oil has a much better omega-6 to omega-3 ratio than most other vegetable oils.
• Cheap price.

Drawbacks

• Most commercially available Canola oil undergoes a solvent extraction process. This oil has been ultra-processed and it has little nutritional value.
• Canola oil displays poor oxidative stability and using the oil at a high heat generates large numbers of polar compounds. Additionally, trans fats form in Canola with exposure to heat.