In this blog post, I will be explaining about canola oil. short, Yes, it’s true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but “healthy”. I will also be teaching you about canola oil I will also teach you important note on canola oil “urban legends”
What is canola oil ?
Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid.
Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.
Canola oil, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane.Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.
Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.
Does canola oil even have trans fats?
According to Dr. Mary Enig, PhD, and Nutritional Biochemist, “Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil”.
The only canola oil that might be reasonable is if you see that it is “cold pressed” and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.
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How do I find truly healthy oils?
Extra virgin olive oil (EVOO) – for lower temperature cooking or used as a healthy salad dressing.
Udo’s Choice Oil Blend – NEVER use this for cooking as it has a higher polyunsaturated fat content (therefore heat destroys the benefits of this oil, and increases it’s inflammatory properties), but it is a cold processed blend of healthy oils that mixes well with olive oil for salad dressings.
Virgin coconut oil – great for all temperatures of cooking due to its super high stability under heat. A great source of healthy saturated fats in the form of medium chain triglycerides (MCTs), one of which is Lauric Acid, which helps support the immune system and is lacking in most western diets.
Organic grass-fed butter – I like to use a mix of grass-fed butter, coconut oil, and sometimes a small bit of olive oil for most of my cooking. Grass-fed butter is a great source of the healthy fat, CLA, which has even been shown in studies to have muscle building and fat burning properties, along with anti-cancer properties. Grass-fed butter also has a much healthier omega-6 to omega-3 ratio than standard butter at your grocery store. Kerrygold Irish butter is my favorite grass-fed butter, and Organic Valley pasture-raised butter is another favorite! You’ll notice that grass-fed butters are a deep golden color instead of white like grain-fed butter, and this indicates much higher levels of carotenoids in the pasture-raised butters
Macadamia nut oil & avocado oil – Both of these oils have a high ratio of monounsaturated fat making them moderately stable for use with heat. These are much healthier oils than canola or other vegetable oils.
Now you know to NOT be fooled by food labels claiming that they contain “healthy canola oil”… as you can see, this couldn’t be further from the truth! Choose some of the healthier options and your body will thank you!