Is Canola Oil Healthy? Here's What We Know

Whether you're preparing your favorite stir-fry or simply looking for an ingredient that brings together a salad dressing, oil is a staple in everyone's kitchens. Most of us have heard of the many benefits of extra virgin olive oil. However, canola oil remains somewhat of a mystery. 

What are the big differences between canola oil and olive oil? Is canola oil healthy? Speaking exclusively with Health Digest, Tamar Samuels, a registered dietitian and co-founder of Culina Health, shared that this type of oil, which comes from the seeds of the canola plant, has "62% oleic acid, a monounsaturated omega-9 fatty acid (MUFA), 19% linoleic acid, an essential omega-6 polyunsaturated fatty acid (PUFA), 9% alpha-linolenic acid (ALA), a plant-based omega-3 PUFA, and about 7% saturated fatty acids (SFA)." 

Consuming too much saturated fat is linked with obesity and chronic diseases like heart disease. Canola oil, according to the expert, contains the lowest saturated fatty acid content when compared with other common cooking oils. To be more specific, that's "less than half that of olive or soybean oil," per Samuels, who added that the oil also has the highest amount of alpha-linolenic acid, a type of omega-3 fatty acid linked with lowering high blood pressure, reducing high cholesterol, combating heart disease, and decreasing inflammation. "[Canola oil has] 1.3 grams [of ALA] per tablespoon. A [2023] meta-analysis [published in Critical Reviews in Food Science and Nutrition] found that canola oil consumption significantly reduced LDL cholesterol, total cholesterol, and LDL/HDL ratio compared to olive oil. However, more long-term studies are needed to fully establish its health benefits, particularly in comparison to extra-virgin olive oil." 

The concerns regarding canola oil mainly surround its omega-6 fatty acid and erucic acid content, per Tamar Samuels. "The controversy around canola oil stems from the claim that seed oils, like canola oil, induce inflammation because they are high in omega-6 fatty acids, including linoleic acid, which elevates pro-inflammatory compounds like arachidonic acid," shared the registered dietitian. However, the research on omega-6 fatty acids is not as straightforward. Plus, Samuels shared that according to a 2011 randomized control study published in Nutrition and Metabolism, that looked at adults eating Western-type diets, consuming more linoleic acid didn't increase tissue arachidonic acid content.

"Another common concern is [that] canola oil's plant derivative, rapeseed, is high in erucic acid, a compound that can be toxic to humans in large amounts. However, over the last several decades, canola seed oil has been selectively bred and modified to eliminate most of the erucic acid content," shared the expert. 

Some of the concerns, however, are valid, like the fact that canola oil is considered highly processed or highly refined. The refining process, which involves things like high-heat processing, bleaching, and deodorizing, can mess with its nutritional profile, thereby affecting levels of essential fatty acids, antioxidants, and vitamins, added Samuels. "Additionally, more than 90% of canola crops in the United States and Canada are genetically engineered. While regulators generally consider GMO foods safe, concerns persist regarding their potential effects on the environment, public health, crop contamination, property rights, and food safety."

Science hasn't fully uncovered the health benefits and drawbacks of consuming canola oil, according to Tamar Samuels. "Until larger, more robust studies are conducted, you may want to opt for oils with established health benefits, such as olive oil," per the expert.

For those of you who want to choose something else other than the healthier cooking oil most people prefer, the registered dietitian recommends opting for organic, cold-pressed canola oil. Unlike the heat-treated kind, this oil will retain its beneficial nutritional profile. "However, it's important to note that these oils have a lower smoke point, which makes them not suitable for high-heat cooking, which is one of the potential benefits of canola oil vs olive oil," explained Samuels. 

Shopping for oil can make you feel like you have myriad options. Just take a look at the shelves at supermarkets. It's important to see beyond the marketing of these products to fully understand their nutritional benefits, what goes into them during processing, how the refining process changes their makeup, and how they can benefit (or harm) your health. Perhaps you'd like to check out this piece on some oils you should be cooking with and some oils you should be avoiding.