Canola Oil: Friend Or Foe On Keto?

Canola oil is a popular cooking oil, especially for frying, due to its neutral taste, high smoke point, and low cost. However, it is highly processed and contains a high proportion of omega-6 fatty acids, which can cause inflammation in high doses. While canola oil is often considered heart-healthy due to its low saturated fat content, this notion is outdated, as saturated fat is not linked to heart disease. On the keto diet, which emphasizes healthy fats and minimal processing, canola oil is generally discouraged. Instead, keto dieters opt for oils like extra virgin olive oil, avocado oil, coconut oil, and animal fats like butter and ghee.

Canola oil is highly processed

The flakes are then heated again in a series of drums or stack-type cookers to rupture more cells and optimise the viscosity of the oil and moisture of the flakes. Cooking also prevents the breakdown of products that could affect quality. The flakes are then pressed to remove most of the oil and compress the rest of the seed into a cake. To remove the remaining oil, the presscake is put into an extractor and saturated with a solvent called hexane. The hexane is then removed from the oil and solids, and reused.

The crude canola oil is then further refined to improve colour, flavour, and shelf life. Water and organic acids may be used to remove lipids, gums, free fatty acids, and fine meal particles. Colour pigments are removed by passing the oil through a filter containing natural clay. The final step is to remove any unpleasant odours or compounds with steam distillation. At this point, the canola oil is ready to be packaged and sold as cooking oil, or further processed into a wide range of consumer and commercial products.

It's unstable and oxidises quickly

Canola oil is unstable and prone to oxidation. When exposed to heat, light, and oxygen, it can quickly break down into toxic by-products, including harmful compounds and free radicals. This process of oxidation is accelerated by its high polyunsaturated fat content, which has two or more carbon-to-carbon double bonds that are vulnerable to breaking down.

The instability of canola oil is further exacerbated by its refinement. The process of refining canola oil involves high heat, high pressure, and chemicals, which strip away its natural antioxidants. This is in contrast to virgin and extra virgin olive oils, which are extracted mechanically without the use of heat or chemicals, retaining their high levels of antioxidants. The refinement process also exposes the oil to heat, further decreasing its oxidative stability.

The oxidation of canola oil not only affects the quality of food by making it taste bad but also poses potential health risks. The breakdown of the oil can lead to the production of harmful compounds and toxic by-products, which may contribute to degenerative diseases and chronic inflammation in the body. Additionally, the presence of high levels of omega-6 fatty acids in canola oil can lead to increased inflammation when consumed in excess.

The quick oxidation of canola oil under heat, light, and pressure also results in the release of free radicals, which are highly reactive chemicals that can play a significant role in cancerous cell mutation. Studies have found a link between the consumption of canola oil and increased inflammation, oxidative stress, and memory loss in animal subjects.

It's rich in omega-6 fats

Canola oil is a good source of omega-6 fatty acids, which are essential in the diet because the body cannot make them. Omega-6 fatty acids are important for brain health and are vital for the growth and development of infants.

However, it is important to note that omega-6 fatty acids are common in many foods, and a high ratio of omega-6 to omega-3 can increase the risk of certain diseases and conditions, such as Alzheimer's, obesity, and heart disease. Therefore, it is crucial to balance the intake of omega-6 and omega-3 fatty acids in the diet.

Canola oil has a nutritionally ideal ratio of omega-6 to omega-3 fatty acids of 2:1. In addition, canola oil is a good source of monounsaturated fatty acids, which help lower bad cholesterol (LDL) and control blood glucose levels.

When it comes to cooking, canola oil has a high smoke point, a light flavor, and a smooth texture, making it a versatile choice for various dishes and cooking methods, including sauteing, stir-frying, grilling, and baking.

It's made from genetically modified rapeseed

Canola oil is a vegetable-based oil that is widely used in cooking and food processing. It is derived from the canola plant, which is a genetically modified version of the rapeseed plant. The name "canola" is a combination of "Canada" and "oil" (or "ola"), as it was first created in Canada through traditional plant cross-breeding in the 1970s.

The creation of canola oil involved removing two undesirable components found in rapeseed oil: glucosinolates and erucic acid. Erucic acid was believed to be inedible or toxic in high doses. The newly developed plant was then renamed "canola" to distinguish it from natural rapeseed oil, which has a much higher erucic acid content. By definition, if a seed is labelled as "canola", it must contain less than 30 micromoles of glucosinolates and less than 2% of erucic acid.

Canola oil has a high smoke point, making it ideal for high-heat cooking methods such as stir-frying and deep-frying. It has a neutral taste and a light texture, which also makes it suitable for baking. However, the heating methods used during the manufacturing of canola oil, as well as high-heat cooking methods, can negatively impact polyunsaturated fats like alpha-linolenic acid (ALA), a type of omega-3 fatty acid.

While canola oil is often touted as one of the healthiest oils due to its low level of saturated fat, there are concerns about its health effects and production methods. Some studies suggest that canola oil may increase inflammation and negatively impact memory and heart health. However, other research reports positive effects, including the possibility that it might lower LDL cholesterol.

In terms of keto-friendliness, canola oil contains a high proportion of monounsaturated fat (about 60-65%) and only 15-20% omega-6. It also contains about 10% omega-3, making it a good source of the vegetarian omega-3 fat called alpha-linolenic acid. Given its economical price and beneficial fatty acid composition, canola oil can be a good source of added fats in a well-formulated ketogenic diet. However, it is important to note that other oils, such as extra virgin olive oil, avocado oil, and coconut oil, are often recommended as the best options for a keto diet due to their health benefits and stability in cooking.

Alternatives include olive, avocado, and coconut oil

While canola oil is not the best option for a keto diet, there are several alternatives that you can use instead. These include olive, avocado, and coconut oil, which all have their unique benefits and use cases.

Olive Oil

Olive oil, especially extra virgin olive oil (EVOO), is widely regarded as one of the healthiest oils available. It is packed with healthy monounsaturated fats and health-promoting polyphenols, which can help reduce the risk of heart disease and promote overall health. EVOO also has a high smoke point, making it suitable for cooking at higher temperatures. Its rich flavor and versatility make it a great choice for salad dressings, marinades, and various cuisines.

Avocado Oil

Avocado oil shares a similar fatty acid profile to olive oil and is also rich in monounsaturated fats. It has a slightly nutty and buttery flavor, making it a great choice for salad dressings, sauces, and drizzling over your meals. Avocado oil also has a very high smoke point, making it ideal for high-heat cooking. However, it is generally more expensive than olive or coconut oil.

Coconut Oil

Coconut oil is unique among plant-based oils due to its high saturated fat content, which is usually found in animal fats. It has a relatively low smoke point, making it more suitable for baking and low-heat cooking. One of the main drawbacks of coconut oil is that it imparts a coconut taste to the food cooked with it. Refined coconut oil, which is more processed, has a higher smoke point and is flavorless and odorless.

In summary, while canola oil is not the best choice for a keto diet, you have several alternatives to choose from, including olive, avocado, and coconut oil. Each of these oils has its own unique benefits, and they can be used in various cooking applications, depending on your preferences and requirements.

Frequently asked questions