Canola oil has become one of the most commonly used cooking oils. With its neutral taste and high smoke point, it’s a versatile option for sautéing, baking, and frying. But there’s still debate around whether canola oil is a healthy choice, especially the organic variety.
If you’re short on time, here’s a quick answer to your question: Organic canola oil does have some health benefits compared to regular canola oil, but it still contains high amounts of inflammatory omega-6 fatty acids. Small amounts of organic canola oil are likely fine, but it’s best not over-consume it.
In this comprehensive article, we’ll dive into the details around organic canola oil and its health effects. We’ll look at the pros and cons of organic canola oil, how it differs from regular canola oil, smoke point, fatty acid profile, processing methods, and more. We’ll also compare it to other common cooking oils like olive oil and avocado oil. Read on to get the full picture on whether organic canola oil deserves a regular spot in your kitchen.
How Organic Canola Oil Is Made
Organic canola oil is made through a careful process that ensures its quality and purity. There are different methods of extraction and refining that are used to produce this healthy oil.
Cold-Pressed Extraction
Cold-pressed extraction is one of the methods used to produce organic canola oil. In this process, the canola seeds are crushed and pressed at a low temperature, usually below 120 degrees Fahrenheit. This method helps to retain the natural flavor, nutrients, and antioxidants present in the oil.
Expeller-Pressed Extraction
Expeller-pressed extraction is another commonly used method for producing organic canola oil. In this process, the canola seeds are mechanically pressed to extract the oil. The pressing is done at a higher temperature than cold-pressed extraction, but it is still considered a gentle method that preserves the oil’s nutritional value.
Refining Process
After the extraction process, the organic canola oil may undergo a refining process. This process involves removing any impurities and refining the oil to improve its color, taste, and stability. The refining process may include steps such as degumming, neutralization, bleaching, and deodorization. It is important to note that the refining process does not involve the use of any chemicals or additives.
Organic Certification
Organic canola oil is produced from canola seeds that are grown without the use of synthetic pesticides, herbicides, or genetically modified organisms (GMOs). To ensure its organic status, the production process must comply with strict organic standards set by certification bodies such as the USDA Organic or the European Union Organic regulations. These standards ensure that the oil is free from harmful chemicals and GMOs, making it a healthier choice for consumers.
For more information on organic certification and standards, you can visit the official website of the USDA Organic (www.usda.gov/topics/organic) or the European Commission’s Organic Farming webpage (ec.europa.eu/agriculture/organic).
Nutrition Facts and Smoke Point
Fat and Calorie Content
When it comes to the fat and calorie content of organic canola oil, it is important to note that it is a highly concentrated source of calories. One tablespoon of organic canola oil contains approximately 120 calories. However, it is low in saturated fat, with only 1 gram per tablespoon. This makes it a healthier option compared to oils high in saturated fats, such as butter or coconut oil.
Vitamin E
Organic canola oil is also a good source of vitamin E, which is an essential nutrient that acts as an antioxidant in the body. Antioxidants help protect our cells from damage caused by free radicals, which are unstable molecules that can contribute to chronic diseases like heart disease and cancer. Vitamin E also plays a role in maintaining healthy skin and immune function.
High Smoke Point
One of the advantages of using organic canola oil is its high smoke point. The smoke point refers to the temperature at which the oil begins to break down and release harmful compounds. Organic canola oil has a smoke point of around 400 degrees Fahrenheit (204 degrees Celsius), which makes it suitable for various cooking methods like frying, sautéing, and baking. Its high smoke point means that it can withstand higher temperatures without turning rancid or producing smoke, making it a versatile choice for cooking.
According to Healthline, organic canola oil has a higher smoke point compared to other popular cooking oils like olive oil and coconut oil. Olive oil has a smoke point of around 320 degrees Fahrenheit (160 degrees Celsius), while coconut oil has a smoke point of around 350 degrees Fahrenheit (177 degrees Celsius). The higher smoke point of organic canola oil makes it a practical option for high-heat cooking methods.
Fatty Acid Profile – Omega-3s, 6s, and 9s
When considering the health benefits of organic canola oil, it is important to examine its fatty acid profile. Fatty acids are essential nutrients that play a crucial role in our overall health. Let’s take a closer look at the omega-3s, 6s, and 9s found in organic canola oil.
High in Omega-6
Organic canola oil is known for its high concentration of omega-6 fatty acids. Omega-6 fatty acids are a type of polyunsaturated fat that our bodies cannot produce on their own, so we need to obtain them from our diet. They play a vital role in maintaining healthy brain function, promoting growth and development, and regulating our metabolism.
However, it’s important to note that while omega-6 fatty acids are necessary for our health, an excessive intake can lead to an imbalance in our omega-3 to omega-6 ratio. Research suggests that a high omega-6 to omega-3 ratio may contribute to inflammation and certain chronic diseases. It is recommended to maintain a balanced ratio of omega-3s to omega-6s in our diet for optimal health.
Contains ALA Omega-3
Organic canola oil also contains alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. ALA is a precursor to other essential omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are primarily found in fatty fish.
While ALA is not as potent as EPA and DHA, it still offers important health benefits. Research suggests that ALA may help reduce the risk of heart disease, lower blood pressure, and support brain health. However, it is worth noting that the conversion of ALA to EPA and DHA in our bodies is inefficient. Therefore, it is recommended to incorporate other sources of omega-3s, such as fatty fish or fish oil supplements, for optimal omega-3 intake.
Low in Saturated Fat
One of the advantages of organic canola oil is its low saturated fat content. Saturated fats are typically solid at room temperature and are known to raise LDL (bad) cholesterol levels, increasing the risk of heart disease. Organic canola oil contains less than 7% saturated fat, making it a healthier option compared to oils with higher saturated fat content, such as coconut oil or palm oil.
Replacing saturated fats in our diet with healthier unsaturated fats, such as those found in organic canola oil, can have a positive impact on our heart health. The American Heart Association recommends replacing saturated fats with unsaturated fats to help lower LDL cholesterol levels and reduce the risk of heart disease.
The Pros of Organic Canola Oil
Contains Beneficial Plant Compounds
One of the major benefits of organic canola oil is that it contains beneficial plant compounds. Canola oil is rich in phytosterols, which are natural compounds found in plants that have been shown to have cholesterol-lowering properties. These phytosterols help to reduce the absorption of cholesterol in the body, which can contribute to better heart health. In fact, studies have shown that consuming foods rich in phytosterols can lower LDL (bad) cholesterol levels by up to 14%. So, including organic canola oil in your diet can be a great way to promote heart health.
Lower Pesticide Residues
Another advantage of choosing organic canola oil is that it has lower pesticide residues compared to conventional canola oil. Organic farming practices prohibit the use of synthetic pesticides, herbicides, and genetically modified organisms (GMOs). This means that organic canola oil is produced without the use of harmful chemicals, which can have negative effects on human health and the environment. By opting for organic canola oil, you can reduce your exposure to potentially harmful pesticides and support sustainable farming practices.
Neutral Taste
Organic canola oil has a neutral taste, making it versatile and suitable for a wide range of cooking and baking applications. Unlike some other oils that have a strong flavor, such as olive oil or coconut oil, organic canola oil allows the flavors of your ingredients to shine through without overpowering them. This makes it a popular choice for sautéing, frying, and baking. Whether you’re making a stir-fry, dressing a salad, or whipping up a batch of cookies, organic canola oil can be a great option to enhance the taste of your dishes.
The Cons of Organic Canola Oil
While organic canola oil may have its benefits, it is important to also consider the potential drawbacks. Here are some cons to be aware of:
Still Heavily Processed
Despite being labeled as organic, canola oil is still a heavily processed product. The process of extracting the oil from the canola seeds involves heat and chemicals, which can alter the nutritional profile of the oil. Additionally, during the refining process, the oil may be exposed to high temperatures, further reducing its nutritional value. It is important to note that even though it is organic, canola oil is not a whole food and should be consumed in moderation.
GMO Risk
One of the concerns with canola oil, whether it is organic or not, is the risk of genetically modified organisms (GMOs). Canola crops are often genetically engineered to be resistant to herbicides, which allows for easier weed control. While organic canola oil is required to be non-GMO, there is still a risk of cross-contamination from neighboring fields that grow genetically modified canola. If you are specifically trying to avoid GMOs, it may be best to choose oils that are certified organic and labeled as non-GMO.
Unstable at High Heat
Another drawback of canola oil is its stability at high heat. While it has a relatively high smoke point, canola oil is prone to oxidation when exposed to high temperatures. This can lead to the formation of harmful compounds and free radicals, which can be damaging to our health. If you frequently cook with high heat, it may be worth considering other cooking oils that are more stable, such as avocado oil or coconut oil.
Pro-inflammatory
Although canola oil is often promoted as a healthier alternative to other cooking oils, it is important to note that it has a higher omega-6 fatty acid content compared to omega-3 fatty acids. Consuming an imbalanced ratio of omega-6 to omega-3 fatty acids can contribute to inflammation in the body. While small amounts of canola oil may not cause any issues, it is important to maintain a balanced intake of omega-6 and omega-3 fatty acids for optimal health.
Healthier Oils to Use Instead
Extra Virgin Olive Oil
When it comes to healthy cooking oils, extra virgin olive oil is often considered the gold standard. It is rich in monounsaturated fats, which are known to promote heart health. Additionally, it contains a variety of antioxidants that can help reduce inflammation in the body. Research has shown that consuming extra virgin olive oil may be associated with a lower risk of heart disease, stroke, and certain types of cancer.
One study published in the New England Journal of Medicine found that a Mediterranean diet supplemented with extra virgin olive oil reduced the incidence of major cardiovascular events by 30%. Another study published in the Journal of Nutrition found that consuming extra virgin olive oil led to improvements in blood pressure levels, cholesterol levels, and markers of inflammation.
So, the next time you’re cooking up a delicious meal, consider reaching for the bottle of extra virgin olive oil instead of canola oil. Your heart and taste buds will thank you!
Avocado Oil
Avocado oil is another excellent alternative to canola oil. Like extra virgin olive oil, it is rich in monounsaturated fats that can help improve heart health. Additionally, avocado oil is packed with vitamins and minerals, such as vitamin E and potassium.
One study published in the Journal of Clinical Lipidology found that using avocado oil in place of other cooking oils led to a significant reduction in LDL cholesterol levels. LDL cholesterol is often referred to as “bad” cholesterol and is associated with an increased risk of heart disease.
Not only is avocado oil a healthy choice, but it also has a mild and delicious flavor that can enhance the taste of your dishes. Whether you’re sautéing vegetables or grilling chicken, avocado oil is a versatile option that can add a nutritious twist to your meals.
Coconut Oil
Coconut oil has gained popularity in recent years, and for good reason. It is a unique oil that is high in saturated fats, but these are mostly in the form of medium-chain triglycerides (MCTs). MCTs are easily digested and can provide a quick source of energy for the body.
One study published in the Journal of Medicinal Food found that consuming coconut oil increased levels of HDL cholesterol, which is often referred to as “good” cholesterol. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease.
Additionally, coconut oil has a high smoke point, making it suitable for cooking at high temperatures. It can be used in baking, frying, or even as a replacement for butter in certain recipes.
It’s important to note that while coconut oil does have its health benefits, it should be consumed in moderation due to its high saturated fat content. Incorporating it into a balanced diet is key.
Conclusion
When it comes to organic canola oil, there are certainly some benefits over regular canola oil. The organic certification means it has fewer pesticides and processing chemicals. It also contains some beneficial phytonutrients.
However, organic canola oil still undergoes heavy processing and refinement. It’s also very high in inflammatory omega-6s. For the healthiest fats, it’s better to use minimally processed oils like extra virgin olive oil and avocado oil instead.
At the end of the day, organic canola oil is probably fine in moderation. But it’s still best not to over-consume it or heat it to very high temperatures.