Canola oil is a popular vegetable oil used for cooking and as a salad dressing ingredient. Canola is one of Canada’s leading crops and one of the most important oilseeds in the world. While Canola oil comes from a vegan source, it is highly processed. So, is the final product still vegan?
Yes, canola oil is vegan. It comes from rapeseed which is related to turnip, rutabaga, cabbage, brussels sprouts, and mustard. Canola oil is relatively low in saturated fat. However, it is a highly processed oil with very few nutrients. Healthier vegan alternatives to canola oil include Primal Kitchen Avocado Oil and California Oil Ranch Extra Virgin Olive Oil.
Keep reading to learn more about canola oil, how it’s made, and its nutritional value. We will also discuss the best alternatives to canola oil and their nutritional value and health benefits. Let’s dig in!
Contents
What is Canola Oil?
Canola oil is an oil extracted from the canola plant. The canola plant is a type of rapeseed and grows three to five feet tall with beautiful yellow flowers. Canola oil comes directly from the seeds of the canola plant. Once the flowers have died from the plant, pods with tiny seeds form on the plant stalks. These tiny seeds contain oil.
Canola plants were first bred in Canada in the 1960s. The name “canola” comes from “Canada” and “oil”. Scientists there used the rapeseed plant and found a way to take out the erucic acid and glucosinolates which were deemed toxins by the FDA. The newly bred crop was trademarked in 1970 as Canola.
Canola is grown in many countries around the world now. However, Canada is still the leading producer of canola. According to the Canola Council of Canada and the U.S. Department of Agriculture, canola oil is the third most consumed oil in the world.
Is Canola Oil Processed?
Canola oil is highly processed. The canola plant seeds are first thoroughly cleaned and then are crushed to extract the oil. Hexane, a chemical solvent, is used to remove more of the oil from the canola plant seeds.
Hexane is similar in composition to gasoline and is highly explosive. Hexanes are used in the manufacturing of glues for shoes, roofing, and leather goods and also to extract cooking oils like canola and soybean.
After canola oil is extracted from the seeds, it may be refined even more to make it shelf stable to make its taste bland and neutral. If necessary, color pigments can be removed by a natural clay filter to make the oil clearer.
The solid parts of the seeds left over after the oil is extracted is processed into canola meal. Canola meal is used frequently in animal feed.
Is Canola Oil Healthy?
Canola oil is promoted as a healthy cooking oil option. It is lower in saturated fat than other cooking oils.
There is research that suggests canola oil may help improve heart disease, metabolic syndrome, and diabetes when used in place of a higher saturated fat oil. It has more plant-sourced omega-3 fatty acids than most ordinary cooking oils and is also high in oleic acid. Canola oil is also free of trans fats.
The U.S. Food and Drug Administration has given a “qualified” health claim for canola oil due to its potential benefit of reduction of heart disease when used instead of oils containing more saturated fats.
Canola oil also has a relatively high smoke point making it a good choice for sautéing, stir-frying, and even deep-frying. The smoke point is the temperature that oil begins to smoke which indicates an unhealthy transition of the oil. Canola oil’s smoke point is one of the highest at 468 degrees Fahrenheit.
However, the fact that canola is so highly processed is troublesome. Canola oil, along with all highly processed vegetable oils can become rancid relatively quickly. Rancid oils can cause harmful oxidative stress and free radicals in your body.
There are some studies that suggest canola oil use is linked to vitamin E deficiency and possibly heart disease. Many health experts advise staying away from canola oil.
Nutrition Facts of Canola Oil (Per 1 Tablespoon):
- 124 Calories
- 14 g Fat
- 0 mg Sodium
- 0 g Carbohydrates
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Protein
Healthy Alternatives to Canola Oil
There are several healthier alternatives to canola oil. Oils from sources like avocado and olives contain healthier fats and more phytosterols and antioxidants than canola oil. Further, olive and avocado oils can be purchased “cold-pressed” or “virgin” which keeps them from being so highly processed. This type of extraction keeps the oils stable and healthy.
Let’s take a look at some of the healthier oil options.
Avocado Oil
Cold-pressed avocado oil has a very high smoke point making it an excellent choice for sautéing and stir-frying vegetables and healthy proteins. Its smoke point is between 480 degrees and 520 degrees Fahrenheit!
It’s best to purchase cold-pressed avocado oil in dark glass bottles and to store it away from direct light.
One of the best things about cold-pressed avocado oil is the fact that it is naturally extracted without the use of harmful chemicals like hexane. It contains no acids or artificial coloring.
Health Benefits
- High in monounsaturated fats such as oleic acid. Research shows that using monounsaturated fats like avocado oil in place of unhealthy fat can lower your LDL (bad) cholesterol and lower your cardiovascular disease risk.
- High in phytosterols, which are found in plants and help block the absorption of cholesterol in the gut. Phytosterols can lower your cholesterol levels and reduce your risk of heart disease and stroke.
- High in antioxidants like vitamin E, beta-carotene, and lutein that protect your body from free radicals.
La Tourangelle Avocado Oil
This California-grown premium avocado oil is all-natural and handcrafted from the finest grade avocados. It’s gluten-free, non-GMO, and Kosher.
Ingredients:
- 100 % Avocado Oil
Nutrition Facts (Per 1 Tablespoon):
- 130 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 0 g Trans Fat
- 2 g Polyunsaturated Fat
- 10 g Monounsaturated Fat
- 0 mg Sodium
- 0 g Total Carbohydrate
- 0 g Protein
Primal Kitchen Avocado Oil
Primal Kitchen’s avocado oil is always a first pressed oil, is heat and light stable, with a deliciously mild, nutty flavor. It’s certified paleo, Whole 30 approved and keto certified.
Ingredients:
- 100% Avocado Oil
Nutrition Facts (Per 1 Tablespoon):
- 130 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 0 g Trans Fat
- 10 g Monounsaturated Fat
- 0 mg Cholesterol
- 0 mg Sodium
- 0 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Protein
Olive Oil
Most health experts agree that extra virgin olive oil is healthy for your body. There have been many studies that evidence the health benefits of consuming this excellent oil.
Olive oil is extracted from olives. Cold-pressed olive oil is, of course, the kind you want to eat. It is less processed and maintains the stability of the olive oil nutrients.
Health Benefits
- Rich in healthy monounsaturated fat, called oleic acid. Oleic acid helps reduce inflammation in the body and may even help prevent cancer.
- Lowers your risk of heart disease. It lowers inflammation, protects the LDL cholesterol in your body from oxidation, and may help prevent excessive blood clotting in your arteries.
- Antibacterial. Many of the nutrients in olive oil are capable of killing harmful bacteria. In particular, H-Pylori, a bacteria in your stomach that can cause ulcers and even cancer, can be inhibited by olive oil. H-Pylori can be resistant to prescribed antibiotics, however, in test tubes, olive oil has been shown to fight the bacteria when antibiotics could not.
- Can be beneficial for those with rheumatoid arthritis. Olive oil supplements have been shown to help improve inflammation and reduce oxidative stress in patients with this type of arthritis. The combination of olive oil and fish oil was even more impressive for rheumatoid arthritis.
- The antioxidants in olive oil can also reduce oxidative damage due to free radicals that cause cancer. In test-tube studies, olive oil is shown to fight cancer cells. People in Mediterranean regions of the world have a much lower risk of cancer and it is thought that their consumption of olive oil plays a big role in their lower cancer rates.
- May help protect against type 2 diabetes as well. Clinical trials suggest that a combination of a Mediterranean diet combined with olive oil can reduce the risk of type 2 diabetes.
- May help fight Alzheimer’s disease. It is thought to work by removing a buildup of plaques that develop in the brain in Alzheimer’s patients.
California Olive Ranch Extra Virgin Olive Oil
California Olive Ranch uses solar-powered irrigation to prevent water waste. Their extra virgin olive oil is certified vegan and Non-GMO certified. This mild olive oil has excellent reviews.
Ingredients:
- 100% Pure Olive Oil
Nutrition Facts (Per 1 Tablespoon):
- 130 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 0 g Trans Fat
- 5 g Polyunsaturated
- 11 g Monounsaturated
- 0 mg Sodium
- 0 g Total Carbohydrates
- 0 g Protein
Laudemio Frescobaldi Extra Virgin Olive Oil
This lovely Tuscan olive oil is delicious as a finishing oil, salad dressing, or for dipping bread. Of course, it can be used for cooking but it is so delicious that you may want to savor it.
Ingredients:
- 100 % Pure Olive Oil
Nutrition Facts (Per 1 Tablespoon):
- 120 Calories
- 14 g Total Fat
- 2 g Saturated Fat
- 0 g Trans Fat
- 1 g Polyunsaturated Fat
- 11 g Monounsaturated Fat
- 0 mg Cholesterol
- 0 mg Sodium
- 0 g Total Carbohydrate
- 0 g Protein
Final Thoughts
Canola oil is marketed as a heart-healthy oil. It is healthier than some other saturated fat choices, however, it is highly processed and not your best choice of oil for cooking and consuming.
Cold-pressed oils such as avocado oil and olive oil are far healthier choices than canola oil. Olive oil and avocado oil both have amazing health benefits that canola oil does not.
Related Questions
Is canola oil cholesterol-free?
Yes, canola oil comes from the canola plant and is totally cholesterol-free.
Is canola oil genetically modified?
Yes, most canola oils are made from canola crops that are genetically modified. Over 90 % of the canola crops grown in the United States are GMO.
Is canola oil good to cook with?
Canola oil is marketed as a healthy cooking oil and it does have a relatively high smoke point for frying. However, there are much healthier oils for cooking. Olive oil and avocado oils are much healthier for cooking food and if avocado oil actually has a higher smoke point than canola oil.