Canola Oil: Friend Or Foe On Keto?

Canola oil is a popular cooking oil, especially in the United States, due to its neutral taste, high smoke point, and low cost. However, the keto diet is very specific about the types of fats and oils that are recommended. So, is canola oil keto-approved?

The short answer is yes, canola oil can be consumed in moderation as part of a ketogenic diet. It contains a high proportion of monounsaturated fat (60-65%) and is a good source of alpha-linolenic acid, a vegetarian omega-3 fat. However, it also contains omega-6 fats, which can promote inflammation if consumed in excess.

While canola oil is keto-approved, other oils like extra virgin olive oil, avocado oil, and coconut oil are considered better options for the keto diet due to their higher stability, healthier fatty acid profiles, and additional health benefits.

Canola oil is highly processed, which is linked to weight gain, type 2 diabetes, heart disease, and more

Canola oil is highly processed, and its production involves high heat and exposure to chemicals. It goes through stages such as seed cleaning, seed conditioning and flaking, seed cooking, pressing, solvent extraction, and desolventizing. The extracted oil is then refined using methods like steam distillation, exposure to phosphoric acid, and filtration through acid-activated clays.

The high level of processing that canola oil undergoes has been linked to several health risks. Firstly, it has been associated with weight gain. A 2017 study involving mice bred to simulate Alzheimer's disease found that chronic consumption of canola oil led to substantial increases in body weight.

Secondly, there are concerns about its potential link to type 2 diabetes. A 2018 study suggested that people who cook with canola oil may be more likely to develop metabolic syndrome, a group of conditions that include high blood sugar, which can lead to type 2 diabetes.

Lastly, the highly processed nature of canola oil has raised concerns about its impact on heart health. Several animal studies have linked canola oil to increased inflammation and oxidative stress, which are risk factors for heart disease. Additionally, a 2020 study found that a diet with more than 6% rapeseed oil may trigger an inflammatory response.

Canola oil is unstable and oxidises quickly, leading to the build-up of harmful compounds

Canola oil is unstable and prone to oxidation, which can lead to the formation of harmful compounds. This oxidation is accelerated by heat treatment and light irradiation, which are common factors in the production, packaging, and cooking processes.

Lipid oxidation is the primary cause of oil quality deterioration in the food industry. The rate of oxidation is influenced by factors such as light, heat, oxygen levels, and the degree of fatty acid unsaturation. As a vegetable oil, canola oil has a high polyunsaturated fat content, making it particularly susceptible to oxidation.

Oxidation can lead to the formation of harmful compounds, including free radicals and peroxides, which can cause inflammation and oxidative stress in the body. Several animal studies have linked canola oil consumption to increased inflammation, oxidative stress, and even reduced lifespan.

To mitigate oxidation, some manufacturers add synthetic antioxidants to canola oil. However, these synthetic antioxidants, such as butylated hydroxytoluene (BHT) and butylated hydroxyanisole (BHA), have been linked to toxic and carcinogenic effects in humans. As a result, many countries have banned their use in food products.

Natural antioxidants, such as plant extracts from spices, herbs, fruits, and vegetables, have been proposed as an alternative to synthetic antioxidants. These natural sources contain effective bioactive compounds that can prevent oxidative deterioration in food products.

Canola oil is rich in omega-6 fats, which can cause inflammation

Canola oil is a vegetable oil derived from the canola plant. It is often touted as one of the healthiest oils due to its low level of saturated fat. However, it is also rich in omega-6 fatty acids, which can have negative health effects. While omega-6 fats are essential to health, modern diets tend to be extremely high in omega-6s and low in omega-3s, creating an imbalance that leads to increased inflammation. This imbalance is linked to several chronic conditions, including Alzheimer's disease, obesity, and heart disease.

Canola oil typically contains twice as much omega-6 as omega-3, with a ratio of 2:1. While this may not seem disproportionately high, canola oil is found in many processed foods and is a significant contributor to omega-6 intake. The ideal ratio of omega-6 to omega-3 fat intake is 1:1. Therefore, to create a more balanced ratio, it is recommended to replace processed foods containing canola oil with natural, whole-food sources of omega-3, such as fatty fish.

Several animal studies have linked canola oil to increased inflammation and oxidative stress. For example, a rat study found that compounds formed during the heating of canola oil increased certain inflammatory markers. Another study in mice showed that chronic exposure to a canola-rich diet harmed memory and increased body weight. However, it's important to note that animal studies alone are not sufficient to conclude negative health implications for humans.

In summary, while canola oil has a favourable fatty acid composition, including a good amount of monounsaturated fat and omega-3, its high omega-6 content can contribute to inflammation if consumed in large amounts. To maintain a balanced diet, it is essential to monitor your omega-6 and omega-3 intake and make necessary adjustments.

Canola oil is made from genetically modified rapeseed, sprayed with pesticides

Canola oil is derived from the canola plant, which is a genetically modified version of the rapeseed plant. In the 1970s, scientists in Canada used traditional plant cross-breeding techniques to create the canola plant by removing two undesirable components from the rapeseed plant: glucosinolates and erucic acid. Erucic acid was believed to be inedible or toxic in high doses. The newly developed plant was renamed "canola", a combination of "Canadian" and "oil" (or "ola") to make this difference apparent.

Canola crops are genetically modified to improve oil quality and increase the plant's tolerance to herbicides. Over 90% of canola crops grown in the United States are genetically modified for herbicide resistance. In 2005, 87% of the canola grown in the US was genetically modified. In 2011, out of the 31 million hectares of canola grown worldwide, 8.2 million (26%) were genetically modified.

The use of genetically modified crops, including canola, is controversial. While regulators generally deem GMO foods safe, concerns have been raised about their potential impact on the environment, public health, crop contamination, property rights, and food safety.

In addition to genetic modification, the production of canola oil involves the use of synthetic chemicals to extract the oil from the seeds. The process includes steps such as seed cleaning, conditioning, flaking, cooking, pressing, solvent extraction, desolventizing, and further processing. The extracted oil is then refined using methods such as steam distillation, exposure to phosphoric acid, and filtration.

While canola oil is a popular choice for cooking due to its neutral taste and high smoke point, there are ongoing debates about its health effects. Some studies suggest that it may increase inflammation and negatively impact memory and heart health. However, other research highlights the potential benefits of canola oil, including improved insulin sensitivity and reduced total cholesterol and LDL cholesterol levels.

Alternatives to canola oil include olive oil, avocado oil, and coconut oil

Canola oil is a versatile kitchen ingredient, but there are times when a substitute is needed. Whether you have run out of canola oil or are looking for an alternative due to its health implications, there are several options to choose from.

Olive oil is a good substitute for canola oil in salad dressings and for sauteing. It has a medium-high smoke point and is well known for its health benefits. However, it has a strong flavour, so it is best avoided in baking. Avocado oil is another good substitute for canola oil. It is high in monounsaturated fats and antioxidants, and vitamins A, E and D. It also has a very high smoke point, making it ideal for frying, grilling, roasting, sauteing and searing. It can also be used in cold cooking, such as marinades, dressings and dips. However, avocado oil is expensive. Coconut oil is a direct substitute for canola oil in baking. It is a keto-friendly cooking oil, high in saturated fat, and has a similar consistency to butter. It also has a relatively high smoke point, making it ideal for sauteing, frying, roasting and baking.

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