Oil, canola
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
773
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 773 (100.0%) |
| Total | 773 (100%) |
Serving: 100.0 milliliter [91g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 86 (94.5%) |
| Total | 91 (100%) |
Serving: 100.0 milliliter [91g]
Benefits
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Canola oil is high in monounsaturated and polyunsaturated fatty acids which can help lower LDL (bad) cholesterol levels and reduce risk of heart disease when replaced saturated fats
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It contains omega-3 fatty acids alpha-linolenic acid (ALA) which is an essential fatty acid and has anti-inflammatory properties
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ALA in canola oil may also have benefits for brain and nervous system health
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As a plant-based oil, canola oil is cholesterol free and contains vitamin E and K which are antioxidants that can protect cells from damage
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The unsaturated fatty acid profile of canola oil makes it a healthier choice compared to other highly saturated oils when used in moderation
Risks
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Canola oil is high in omega-6 fatty acids which can cause inflammation if consumed in excess amounts relative to omega-3 fatty acids
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Processing canola oil at high temperatures such as frying may produce toxic compounds
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Genetically modified canola may pose unknown risks to health
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Canola oil is high in polyunsaturated fats and low in saturated fats but not as heart healthy as olive or avocado oils which contain monounsaturated fats
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May be contaminated with toxic chemicals during processing
Additional Information
Oil, canola, derived from the seeds of the canola plant, is widely recognized for its various nutritional benefits. It is low in saturated fat and contains a favorable balance of omega-3 and omega-6 fatty acids, making it a heart-healthy choice. However, it is important to consider potential risks associated with its consumption.
The primary attribute of canola oil is its low saturated fat content. Saturated fats have been linked to an increased risk of heart disease and other health issues. Canola oil contains only about 7% saturated fat, which is significantly lower than other commonly used cooking oils such as coconut oil or palm oil. By replacing saturated fats with canola oil, individuals can promote heart health and reduce the risk of cardiovascular diseases.
Another key attribute of canola oil is its omega-3 and omega-6 fatty acid profile. These essential fatty acids play crucial roles in the body, including supporting brain function, reducing inflammation, and promoting healthy skin. Canola oil contains a higher ratio of omega-6 to omega-3 fatty acids, which is considered optimal for overall health. A balanced intake of both types of fatty acids is important, as an excessive intake of omega-6 fatty acids relative to omega-3s may contribute to inflammation and certain health conditions.
In addition to its primary attributes, canola oil offers secondary benefits. It has a high smoke point, making it suitable for various cooking methods, including frying and baking, without producing harmful compounds. This makes it a versatile choice for culinary purposes. Canola oil also contains vitamin E, a powerful antioxidant that helps protect cells from damage caused by free radicals.
However, it is essential to be aware of potential risks associated with canola oil consumption. While canola oil is generally considered safe for most individuals, some people may have allergies or sensitivities to it. Individuals with known allergies to other plants from the Brassica family, such as mustard or broccoli, may be more prone to canola oil allergies. It is recommended to consult with a healthcare professional if any adverse reactions occur after consuming canola oil.
Furthermore, canola oil is often refined, which involves high heat processing and the use of solvents. This refining process may lead to the loss of certain nutrients and the formation of trans fats. Trans fats are known to increase the risk of heart disease and should be avoided. To minimize the intake of trans fats, it is advisable to opt for cold-pressed or unrefined canola oil whenever possible.
In conclusion, canola oil offers numerous nutritional benefits, including low saturated fat content, a favorable balance of omega-3 and omega-6 fatty acids, and a high smoke point. It can contribute to heart health and provide essential fatty acids. However, potential risks include allergies and sensitivities, as well as the presence of trans fats in refined canola oil. As with any food product, moderation and choosing high-quality options are key to enjoying the nutritional benefits of canola oil while minimizing potential risks.