The Pros and Cons of Cooking with Canola Oil

The Pros and Cons of Using Canola Oil

With so many different types of cooking oils lining grocery store shelves, it can be tricky to know which one is the healthiest option for your needs. Canola oil has become increasingly popular in recent years due to its versatility, budget-friendly price point, and purported health benefits. But is it all it's cracked up to be? Let's take a closer look at the pros and cons of using canola oil.

What is Canola Oil?

First things first - what exactly is canola oil? This widely used vegetable oil comes from the seeds of the canola plant. After harvesting, the small, black canola seeds are crushed to extract the oil. Before hitting store shelves, canola oil goes through extensive processing and refining to remove impurities and neutralize the flavor and aroma. The end result is a versatile, neutral-tasting oil with a high smoke point of 400F.

Pros of Using Canola Oil

There are several reasons why canola oil has become so popular in kitchens across North America:

1. Rich in Monounsaturated Fats

Unlike saturated fats that can raise cholesterol levels when consumed in excess, the majority of fats in canola oil are monounsaturated and polyunsaturated fatty acids. Numerous studies have linked replacing saturated fats with monounsaturated fats like those found in canola oil to reduced LDL (bad) cholesterol levels and a lower risk of heart disease.

2. Contains Omega-3 Fatty Acids

Canola oil contains alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid that has been connected with decreased inflammation and improved brain health. However, ALA is not as potent as the omega-3 fatty acids found in fatty fish. One would need to consume large amounts of canola oil to reach therapeutic doses of omega-3s.

3. Neutral Taste and High Smoke Point

Thanks to the refining process, canola oil has a neutral flavor profile and high smoke point compared to unrefined oils like olive oil and avocado oil. The high 400F smoke point makes canola a versatile choice suitable for high-heat cooking methods like sauting, baking, frying, and roasting without burning or smoking.

4. Typically Less Expensive

As one of the more common vegetable oils on the market, canola oil tends to be budget-friendly compared to premium oils like avocado, olive and walnut oil. The price makes it an economical all-purpose cooking oil for daily kitchen use.

Cons of Using Canola Oil

However, canola oil does come with some downsides to consider before adding it to your pantry:

1. Highly Processed

While advantageous for high-heat cooking, the refining process removes most of canola oils natural nutrients like vitamins E and K. Chemical solvents like hexane are also often used to extract the maximum amount of oil per canola seed. Many health experts recommend less processed oils that are cold-pressed instead.

2. GMO Concerns

The vast majority of canola plants are genetically modified to be resistant to herbicides. While GMO crops are considered safe by many scientists, some consumers prefer to avoid oils made from genetically engineered plants.

3. Potential Trans Fats

The refining process for canola oil may result in some unhealthy trans fats. According to FDA testing, canola oil contained an average of 0.56g of trans fats per tablespoon. While this is relatively low, consumers who wish to avoid all trans fats may want to opt for a different oil.

4. Potentially Unsustainable

In certain areas, there are concerns around the environmental sustainability of large-scale canola farming. The Canadian canola industry uses significant amounts of fertilizer and water. Seek out local, sustainable farms or look for the Certified Sustainable Canola seal when buying canola oil.

How Does Canola Oil Compare to Other Oils?

Now that we've reviewed the pros and cons of canola oil, let's see how it stacks up against some other popular cooking oils:

Olive Oil

Extra virgin and virgin olive oils are minimally processed and contain beneficial plant compounds and antioxidants. The taste can be strong so best used as a finishing oil. Avoid high heat cooking which can destroy olive oils nutrients and lead to oxidation.

Avocado Oil

Rich in antioxidants and monounsaturated fats, avocado oil has a mild flavor perfect for high heat cooking up to 520F. Its on the more expensive side so best used for drizzling, sauting, or roasting.

Coconut Oil

Coconut oil contains disease-fighting antioxidants and potent antimicrobial properties. Use for moderate heat cooking below 350F. The coconut flavor can overwhelm so best used for baking, Thai curries, and African dishes.

Vegetable Oil

A general term for refined oils made from various plants sources. Often a mix of corn, soybean, canola, sunflower, and/or safflower oils. Good for high heat cooking but low in nutrients after heavy processing.

Peanut Oil

A versatile monounsaturated oil with a high smoke point of 450F. Great for stir fries, frying, and baking. Look for cold-pressed, unrefined versions to avoid trans fats.

Sesame Oil

Pressed from tiny sesame seeds, this oil adds amazing nutty flavor to Asian dishes. Lower smoke point means its best used as a finishing oil or for low and moderate heat cooking.

Grapeseed Oil

Ultra-neutral grapeseed oil can handle high heat cooking with a smoke point up to 420F. Buy in small bottles as the oil easily becomes rancid. Avoid bleached and heavily refined varieties.

The Bottom Line on Canola Oil

When used in moderation, canola oil can be part of a balanced diet due to its stellar monounsaturated fat content, omega-3s, and neutral flavor profile. However, less processed options like olive oil, avocado oil, and unrefined coconut oil provide more nutritional value. Remember to pair all cooking oils with an overall healthy diet full of fruits, vegetables, whole grains, beans, lentils, nuts and seeds.

At the end of the day, your specific health goals and cooking needs should determine which types of oils are best for you. If trying to lower cholesterol or following an anti-inflammatory diet, extra virgin olive oil and avocado oil are great options. For high-heat cooking methods, avocado, refined coconut, grapeseed, and canola oil hold up well. There are so many choices available on the market, so don't be afraid to experiment and find your new favorite healthy oil!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.