![]() SummaryĬanola oil is rich in vitamins E and K, and contains twice as much omega 6 as omega 3 fatty acids. It’s important to note that the heating methods used during canola manufacturing, as well as high-heat cooking methods like frying, negatively impact polyunsaturated fats like ALA. ![]() Still, ALA has some benefits of its own, as it may help your body lower total cholesterol, LDL ‘bad’ cholesterol, triglycerides and blood pressure which are all linked to lowering risk of cardiovascular disease ( 11, 12). Though your body can convert ALA into DHA and EPA, research shows that this process is highly inefficient ( 11). Many people, especially those following plant-based diets, depend on sources of ALA to boost levels of the omega-3 fats DHA and EPA, which are critical for heart and brain health. The polyunsaturated fats in canola oil include linoleic acid - more commonly known as omega-6 fatty acid - and alpha-linolenic acid (ALA), a type of omega-3 fatty acid derived from plant sources.Ĭanola oil typically contains twice as much omega-6 as omega-3, which some consider to be a desirable ratio for human health ( 10). ![]() Here is the fatty acid breakdown of canola oil ( 9): Fatty acid compositionĬanola is often touted as one of the healthiest oils due to its low level of saturated fat. One tablespoon (15 ml) of canola oil delivers ( 8):Īside from vitamins E and K, canola oil is devoid of vitamins and minerals. ![]() Canola seed processing involves synthetic chemicals that help extract the oil.Ĭanola is a good source of vitamins E and K. SummaryĬanola oil is a vegetable oil derived from the canola plant. There is not enough evidence to say whether naturally-occuring trans fats from animal sources carry the same risks ( 6, 7). “Industrial” trans fats created through oil processing are harmful to health and have been widely linked to heart disease, prompting many countries, including the US in 2018, to ban their use in food products. Overall, this has meant an increase in the amount of trans fats being consumed. A smaller proportion comes from “natural” trans fats found in foods like dairy and meat products ( 5, 6). Most of the trans fats that people eat today come from partially hydrogenated oils. This process makes the oil solid at room temperature and extends shelf life but also creates trans fats. In addition, canola oil made into margarine and shortening goes through hydrogenation, a further process in which molecules of hydrogen are pumped into the oil to change its chemical structure. The extracted oil is refined by varying methods, such as steam distillation, exposure to phosphoric acid, and filtration through acid-activated clays. The hexane is then stripped from the canola meal by heating it a third time at 203–239℉ (95–115☌) through steam exposure. The remaining seed flakes, containing 18–20% oil, are further broken down using a chemical called hexane to obtain the remainder of the oil. This action removes 50–60% of the oil from the flakes, leaving the rest to be extracted by other means. Next, the cooked canola seed flakes are pressed in a series of screw presses or expellers. ![]() The seed flakes are cooked by a series of steam-heated cookers.
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