When it comes to health, canola oil is often a point of contention. To help you understand what it means, here is a list of the pros and cons:
1. Heart Health
Canola oil is abundant in heart-healthy monounsaturated fats like oleic acid and low in saturated fat. It can reduce LDL cholesterol when substituted for saturated fats.
Pros of Canola Oil
2. Omega-3s
Alpha-linolenic acid (ALA), an omega-3 fatty acid, is abundant in canola oil. ALA contributes to omega-3 consumption, but not as much as fish oil's EPA and DHA.
3. Neutral Flavor
Canola oil has a neutral flavour and high smoke point, making it perfect for sautéing, baking, and frying without adding flavour.
4. Vitamin E
It contains vitamin E, an antioxidant that helps protect cells from damage caused by free radicals.
1. Processing Methods
Heating and refining canola oil can produce trans fats and deplete nutrients. Modern processing reduces trans fats in most commercial canola oil.
Cons of Canola Oil
2. Omega-6s
Despite its omega-3 content, canola oil is rich in omega-6s. Excess omega-6 fatty acids in the diet may cause inflammation.
3. GMO Concerns
Canola oil comes from GM crops in large amounts. Some people avoid GMOs for personal or environmental concerns.
Healthy fatty acids in canola oil help diet and heart. Cold-pressed or expeller-pressed canola oil preserves nutrients and reduces processing. Low-to-medium heat avocado or olive oil may suit diet and health goals.