Superfood or health enemy: Unexpected truth about canola oil
Is canola oil healthy (photo: Freepik)
Canola oil can be found on supermarket shelves, but opinions about its benefits still spark debate. Some consider it a valuable source of healthy fats, while others avoid it due to potential risks. So, is canola oil good for your health? Ukrainian nutritionist Nataliia Samoilenko knows the answer.
What is known
If a person frequently consumes excessive amounts of sunflower oil, especially for frying, it increases the risk of cardiovascular disease and mortality.
Canola oil is an interesting product; about 20 years ago, it helped Europe reduce the number of cardiovascular diseases, the expert noted.
These oils have a slightly different composition of fatty acids, which do not cause such active inflammation in the vessel walls or shifts in lipid profiles.
Canola oil can be beneficial if consumed in moderation. Here are some of its advantages:
- Healthy fat. Canola oil contains many monounsaturated fats, which help lower levels of "bad" cholesterol (LDL)
- Omega-3 fatty acids. It contains alpha-linolenic acid (ALA), a plant-based form of omega-3, which is beneficial for the cardiovascular system
- Low saturated fat. Compared to other oils (such as coconut or palm), canola has less saturated fat, making it a better choice for daily use
- Vitamin E, an antioxidant that helps protect cells from damage
It is important to choose unrefined, cold-pressed oil if you use it for salads or prepared dishes. For frying, refined canola oil is more suitable because it has a high smoke point.
The nutritionist added that the best oil among all is olive oil.
How to choose quality canola oil
Taste and smell
High-quality unrefined canola oil has a light nutty or cabbage-like smell (not sharp, not rancid). If bitterness or foreign odors (metallic, chemical) are detected, the oil is likely of poor quality or spoiled.
Color
The color should range from golden-yellow to amber (for unrefined oil). Oil that is too dark or cloudy may indicate poor filtration or spoilage.
Ingredients and labeling
Look for labels that say: "does not contain trans fats", "GMO-free", "first cold-pressed". The ingredients should include nothing but 100% canola oil.
Packaging
A dark glass bottle is best—it protects the oil from light. If it’s a plastic container, make sure it is food-grade plastic (labeled PET, HDPE).
Earlier, we answered the question of whether the olive oil prevents a hangover
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
