Is Canola Oil Allowed on the Whole30 Diet? Understanding the Rules for Oils

Understanding the Whole30 Diet and Canola Oil

The Whole30 diet has become an increasingly popular eating program in recent years. This 30-day reset plan emphasizes whole, minimally processed foods while eliminating sugar, grains, legumes, dairy, and certain additives. With its strict rules, many wonder if common cooking oils like canola oil are allowed on Whole30.

What is the Whole30 Diet?

The Whole30 program was co-founded in 2009 by Melissa Hartwig Urban and Dallas Hartwig. It aims to help people determine if certain food groups are causing negative symptoms or health issues. By removing potentially problematic foods and emphasizing whole foods for 30 days, many have found relief from problems like digestive distress, inflammation, autoimmune diseases, and more.

The rules of the Whole30 diet eliminate many staples of the standard American diet. People must avoid added sugars, artificial sweeteners, alcohol, grains, legumes, dairy, carrageenan, MSG, and sulfites. The plan focuses instead on increasing intake of meat, seafood, eggs, vegetables, fruits, natural fats, herbs, spices, and seasonings.

Evaluating Oils on the Whole30 Diet

When it comes to fats and oils, the Whole30 program recommends emphasizing those from whole food sources. Oils like coconut oil and olive oil are highlighted as good options. But certain extracted or processed oils are restricted. This leaves many wondering: is canola oil Whole30 compliant or not?

Canola oil is derived from rapeseed, a member of the brassica family. Through selective breeding and processing, most of the erucic acid is removed from rapeseed oil to create canola oil. This makes canola oil lower in saturated fat and suitable for high temperature cooking and baking.

Why Canola Oil May Not Be Whole30 Compliant

There are a few reasons why canola oil is typically excluded from the Whole30 diet:

• It is heavily processed - Canola oil requires multiple steps like extraction with hexane solvents, degumming, bleaching, and deodorizing.
• Form of the oil is altered - Processing exposes oil to high heat and chemicals, altering its structure and oxidizing fragile fatty acids.
• GMO concerns - The majority of canola crops are genetically modified to be herbicide tolerant.
• Added substances - Some processing aids and antioxidants may be added to improve stability and shelf life.

For a plan centered around whole, minimally processed foods, these factors make conventional canola oil less than ideal for the Whole30 diet.

Seeking Whole30 Compliant Alternatives to Canola

Instead of conventional canola oil, the creators of Whole30 recommend seeking out alternatives that align better with the diet's whole food rules. Options may include:

• Extra virgin olive oil
• Coconut oil
• Avocado oil
• Walnut oil
• Hazelnut oil
• Macadamia nut oil
• Red palm oil
• Rendered animal fats like tallow, lard, or duck fat

When possible, choosing organic and non-GMO oils may further reduce potentially harmful effects of pesticides. Expeller pressed or cold pressed oils minimize heat and processing as well.

What Does the Science Say About Canola Oil?

With conflicting information about canola oil, what does the research have to say? Here is some of the current evidence regarding canola oil and human health:

• Rich source of monounsaturated and polyunsaturated fats - Canola oil contains beneficial omega-3 alpha-linolenic acid and omega-6 linoleic acid.
• Associated with lower cholesterol levels - Replacing saturated fats with canola oil may improve blood lipid profiles.
• Neutral effects on inflammation markers - Canola oil does not appear to increase systemic inflammation compared to high olive or corn oil diets in some studies.
• May impact LDL oxidation - Heating and reuse of canola oil could increase oxidized LDL particles linked to vascular damage in animal models.
• High omega-6 content - With a less optimal omega-3 to omega-6 ratio, canola oil heavy diets may promote inflammation.

The evidence remains mixed regarding canola oil and systemic health markers. Those with high cholesterol or inflammation may still benefit from its lipid profile. Yet heating, oxidation, GMOs, and additive concerns leave lingering uncertainty for some nutrition professionals.

Incorporating Whole30 Approved Oils

For those wishing to avoid canola oil while following a Whole30 diet, the good news is there are many alternatives to explore. Here are some simple tips for integrating compliant fats and oils into your eating plan:

Choose Fats Wisely for Cooking

Not all Whole30 approved fats can withstand high temperatures. When cooking over heat, stick to oils less prone to oxidation like:

• Coconut oil - Excellent for high heat pan frying or baking.
• Avocado oil - With its high smoke point, avocado oil works for sauting, roasting, or stir frying.
• Tallow or lard - These rendered animal fats add flavor when cooking meat like burgers or steaks.

Meanwhile, oils like walnut, olive, hazelnut, or macadamia nut oil offer delicious flavor but are best reserved for low heat uses like drizzling over dishes or making salad dressings.

Look for Quality Oil Sources

Seeking out reputable oil producers can minimize potential issues with processing methods. Small artisan brands offering oils made using traditional pressing techniques often have greater transparency regarding sourcing and production.

When buying coconut oil, look for labels listing only coconut oil rather than ambiguous coconut butter or liquid coconut. And choosing organic, non-GMO oils adds further assurance that your choice aligns with a Whole30 diet.

Stick to Whole Food Sources

Emphasizing whole food fats further reduces consumption of processed oils. Snack on nuts like almonds, walnuts, or pecans. Add avocado slices to salads or smoothie bowls. Cook lamb burgers using tallow for flavor. Or top grilled salmon with a nutty chimichurri sauce.

Relying more on the natural fats found in produce, nuts, seeds, meats, fish, and oil-rich fruits reinforces the Whole30s whole food principles. This minimizes need for straight oil consumption from bottles or sprays.

Making Progress with a Whole30 Approved Oil

Learning that conventional canola oil falls outside the Whole30 guidelines may feel limiting initially. But armed with better understanding of oil processing methods, research evidence, and Whole30 approved alternatives, you can find new options to fuel your food prep.

Emphasizing less processed oils, seeking quality sources, and focusing on whole food fats opens up delicious, nutrient-dense possibilities. And closely aligning choices with Whole30 standards helps ensure your efforts stay on track as you progress through the 30 days.

Approaching oil selection intentionally while following a Whole30 diet lets you incorporate healthy fats needed to support bodily functions. And the knowledge you build in the process empowers you to make informed decisions long after your reset ends as well.

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.