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canola oil

Also known as: Rapeseed oil, Low-erucic acid rapeseed oil, Canola oil

Overview

Canola oil is a widely used edible vegetable oil extracted from the seeds of the *Brassica napus* or *Brassica rapa* plants, which are specific cultivars of rapeseed bred to contain very low levels of erucic acid and glucosinolates. It is primarily utilized as a cooking oil and dietary fat source due to its favorable fatty acid profile. Canola oil is characterized by its low saturated fat content (approximately 7%), high monounsaturated fat content (around 61%, mainly oleic acid), and moderate levels of polyunsaturated fatty acids, including essential omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids. It also contains vitamin E. Research on canola oil's health effects, particularly concerning cardiovascular and metabolic health, is extensive, with numerous randomized controlled trials and meta-analyses supporting its benefits. It is generally recognized as safe for consumption and is a common component of a healthy diet.

Benefits

Canola oil offers several evidence-based health benefits, primarily related to cardiovascular and metabolic health. A 2020 systematic review and meta-analysis of controlled trials indicated that canola oil consumption significantly improved cardiometabolic risk factors, including reductions in blood lipids and blood pressure, when compared to other edible oils. Specifically, a 2019 meta-analysis reported that canola oil significantly lowered total cholesterol and low-density lipoprotein cholesterol (LDL-C), which are key markers for cardiovascular disease risk. These reductions, while modest, are considered clinically relevant. Some studies also suggest potential improvements in glycemic control and reductions in inflammatory markers, though the evidence for these effects is less robust and requires further confirmation. Canola oil's benefits are observed in general adult populations, including individuals who are overweight or obese and those at risk of cardiovascular disease. Most benefits manifest within 4 to 12 weeks of consistent consumption.

How it works

The beneficial effects of canola oil are primarily attributed to its unique fatty acid composition. Its high content of monounsaturated fatty acids, particularly oleic acid, and polyunsaturated fatty acids, including alpha-linolenic acid (an omega-3 fatty acid), plays a crucial role. These fatty acids contribute to improved lipid metabolism by reducing the synthesis of 'bad' cholesterol (LDL-C) and increasing the activity of LDL receptors, leading to lower circulating LDL-C and total cholesterol levels. The omega-3 fatty acids also exert anti-inflammatory effects and support endothelial function, which is vital for healthy blood vessels. Canola oil may also influence blood pressure regulation and improve insulin sensitivity, contributing to better glycemic control. The fatty acids in canola oil are well absorbed in the gastrointestinal tract and are readily incorporated into plasma lipids, allowing them to exert their systemic effects.

Side effects

Canola oil is generally recognized as safe for consumption and is well-tolerated by most individuals. Controlled clinical trials and extensive research have not reported any common (occurring in more than 5% of users), uncommon (1-5%), or rare (less than 1%) side effects. There are no significant drug interactions documented with canola oil, and no known contraindications for its use. It is considered safe for general adult populations. While data specifically on pregnant or pediatric populations are limited in the context of supplement-like usage, canola oil is a common dietary component and is generally considered safe within typical culinary consumption for these groups. Overall, canola oil has an excellent safety profile, making it a suitable dietary fat choice for most individuals.

Dosage

The effective dosage of canola oil varies depending on the study and desired outcome, but benefits have been observed with daily intakes ranging from 15 to 50 grams, which is approximately 1 to 3 tablespoons. For optimal lipid benefits, a common dosage used in clinical trials is around 20–30 grams per day. There is no established maximum safe dose for canola oil, as it is a common culinary ingredient and typical dietary consumption is considered safe. Canola oil can be consumed with meals, and there are no specific timing considerations for its intake. The refined form of canola oil is most commonly studied, while cold-pressed forms have been less extensively researched. As a fat-soluble substance, its absorption can be enhanced when consumed with meals containing other fats. No specific cofactors are required for its absorption or efficacy.

FAQs

Does canola oil cause weight gain?

No, studies indicate that canola oil has no significant effect on body weight or composition. Any observed changes in waist-to-hip ratio are minimal and not clinically meaningful.

Is canola oil safe for daily use?

Yes, canola oil is considered safe and well-tolerated for daily consumption as part of a balanced diet, with no significant adverse effects reported in research.

How does canola oil compare to olive oil?

Both canola oil and olive oil are beneficial for improving lipid profiles. While some meta-analyses suggest olive oil might have slightly stronger effects, canola oil remains a beneficial and healthy alternative.

Does canola oil contain harmful trans fats?

Commercial canola oil contains negligible amounts of trans fats, making it a healthy choice for cooking and dietary fat intake.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33127255/ – This systematic review and meta-analysis of randomized controlled trials investigated the effects of canola oil on cardiovascular risk factors. It found that canola oil consumption significantly improved blood lipids and blood pressure compared to other oils, with observed dose-response relationships. The study highlighted the moderate to high quality of evidence, despite some heterogeneity among included trials.
https://pubmed.ncbi.nlm.nih.gov/40200305/ – This updated systematic review and meta-analysis of 32 randomized controlled trials examined the impact of canola oil on body weight and composition. It concluded that canola oil consumption resulted in a minimal, statistically significant increase in waist-to-hip ratio but no significant weight gain, indicating a clinically negligible impact on body composition. The study provided high-quality evidence due to its large sample size.
https://dro.deakin.edu.au/articles/journal_contribution/Effects_of_Canola_Oil_Consumption_on_Lipid_Profile_A_Systematic_Review_and_Meta-Analysis_of_Randomized_Controlled_Clinical_Trials/26973889 – This meta-analysis of randomized controlled trials focused on the effects of canola oil on lipid profiles. It demonstrated significant reductions in total cholesterol and LDL cholesterol, supporting canola oil's role in improving cardiovascular health. The study included well-controlled trials, though it noted variability in the control oils used across studies.
https://pubmed.ncbi.nlm.nih.gov/35866510/ – This systematic review and meta-analysis compared the effects of canola oil and olive oil on serum lipids. It found that both oils were beneficial for lipid profiles, with some differences in the magnitude of their effects. The review included well-designed randomized controlled trials, contributing to moderate-quality evidence on the comparative benefits of these oils.