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Is Canola Oil Healthy? Here’s Everything You Should Know

When experts debate which is the healthiest cooking oil, the canola oil name definitely comes up. It is one of the four most famous oils in the USA along with olive oil, corn oil, and soya bean oil.

But the question remains, is canola oil healthy?

You may have heard contrasting claims about Canola oil status. Some say it is super beneficial for health, while others present some statistics and claim that canola oil should not be used. To put in short, yes, Canola oil is healthy to consume, but some concerns are attached to it.

In this article, we are explaining everything in detail. So, stay till the end as this article may decide the diet you are going to have in the future.

Table of Content

Is Canola Oil Healthy For You? Discovering Some Facts

You have no idea how many people search “Is canola oil a healthy oil?” That is why we geared up to give you the proper answer to this question with those facts you should know.

Whether the canola oil is good or bad depends on its composition. Canola oil is definitely healthy to consume in any way. It is one of the best oils as the fat content is in perfect range.


Do you want to know how healthy canola oil is?

The oil contains low saturated fat (7%) which is lower than many oils available. Also, it contains 64% monounsaturated fat and 28% polyunsaturated fat.

The polyunsaturated fat contains Omega-3 & 6 content which is crucial for the body to perform several functions like regulating blood pressure. Canola oil is also rich in vitamin E and K, which promote different processes like blood clotting and regulating calcium levels.

Health benefits of canola oil infographic

What Are the Benefits of Canola Oil?

When people ask, Is Canola oil good for you? Answer it by describing the benefits. Let’s dig a little deeper into how canola oil affects the body

Lowers Cholesterol Level

The most common question regarding canola oil is that is canola oil good for your heart, and the answer is YES! Canola oil has low saturated fats, which lower the bad cholesterol (LDL) levels. The oil is also rich in Phytosterols (a compound that drops cholesterol levels). Since the cholesterol levels are low, there will be fewer heart diseases. 

Moreover, fat will not build up in the arteries which reduce the chance of cardiac arrest and strokes. That is why some have even called it the best cooking oil for the heart.

Rich in Omega Content

Canola oil contains Alpha-linolenic acid (Omega-3 content), which improves heart health by: 

  • Stabilizing blood pressure 
  • Reducing anxiety
  • Preventing inflammation from occurring

Weight Loss

Is canola oil good for weight loss? Yes, the excellent properties of Canola oil make it an effective agent for weight loss. According to a study, consuming canola oil and a healthy diet for a month can reduce belly fat by 1.6%.

As we have mentioned above, canola oil is low in saturated fat and rich in vitamin E and K, which makes weight loss easy by increasing the metabolism. In addition to this, when you consume canola oil, the fat content does not store around the belly.

Good For Diabetic Patients

When a diabetic patient asks, Is canola oil good for health, give them the good news. The oil reduces the glycemic load, which stabilizes the blood sugar level and improves insulin performance

Cooking Benefits

One common question we get is, “Is canola oil healthy to cook with?” Cooking with canola oil is surely fun as the food stays healthy and of high quality. 

The canola oil has a smooth texture, close to neutral taste, and a high smoking point, which makes the frying and roasting up to the mark. 

You must be wondering if canola is so healthy, then why do some people talk against it. The concerns about Canola oil stems from its manufacturing process. Wondering how companies make Canola oil? 

How Is Canola Oil Made?

Canola oil is extracted from modified rapeseeds via different processes (heating, pressing, extraction, and refining). Bleaching and deodorizing are also some other steps canola oil must go through to become consumable. 

  • First, canola oil seeds are cleaned to get rid of any impurities like dirt and plant parts. 
  • Next, the seeds are exposed to 95-degree Fahrenheit heat and then flaked to rupture their exterior. 
  • Then, manufacturers provide steam heat to the seed flakes for about 20 minutes at 200 degrees Fahrenheit.
  • After that, the extraction of oil begins. First, 60% of the oil is extracted via pressing. The remaining oil is extracted by using hexane. It is this part that experts object to. There should not be any hexane in the canola oil as it is toxic. So, manufacturers again provide the heat (220 degrees Fahrenheit) for the third time to remove the hexane. 
  • Different refining steps are taken to make the canola oil safer in the last manufacturing step. 

Why Do Some People Say Canola Oil Is Bad For Health? 

People voice different concerns to describe why canola oil is bad for you, which are:

Hexane Content

The main cause of concern about canola oil is hexane. Hexane is a solvent that researchers use to extract canola oil from the plant. Although heat is applied to get rid of this solvent during the manufacturing process, sometimes trace amounts of it still remain in the oil. But you don’t have to worry about it as such quantity cannot negatively impact the body. 

Presence of Trans Fat 

Another concern is that canola oil contains trans fat (which is extremely bad for the health). However, those who campaign against canola oil overlook that it is present in a very low quantity which does not affect health in any way. 

Moreover, Trans fats are present in all vegetable oils due to the deodorizing process in which the temperature is 450 degrees Fahrenheit. So, there is no point in singling out canola oil only. 

Undesirable Omega-6 to Omega-3 Ratio

The omega-6 to omega-3 ratio is another object a few experts raise while describing why canola oil is bad for your health. According to a study, the omega-3 and omega-6 ratio in food or any oil should be 1:1. 

There is no denying that omega-6 is super important for carrying out normal functions. However, the excess of it can lead to different health complications. The sad reality is that canola oil and most western foods contain more Omega-6 content than omega-3. In canola oil, the ratio is 2:1 which is not even that bad. 

Excess consumption of such products that have an unstable omega-6 to omega-3 ratio leads to inflammation in most cases. Moreover, Alzheimer’s and heart diseases can also occur if you continue to consume such products. 

The arising of these complications is understandable as an excess of everything is bad. You drink too much water and can suffer from Hyponatremia. Similarly, canola oil is bad for you only when you consume it in a high quantity. Therefore, it is essential you consume everything in an appropriate quantity. 

Canola Oil is Extracted From Genetically Engineered Plants

People also warn against canola oil because the rapeseed plants from which companies extract the oil are mostly GMO. People are still reluctant towards the concept of genetically engineered plants and want to avoid them as much as they can. We are certain that things will change with time regarding genetically engineered plants. 


After reading all of these objections and their answers, we are sure that you now think positively about Canola oil. So, whenever someone asks, Is canola oil bad for your health, answer it by saying Absolutely Not. 


Canola Oil vs Olive Oil: Which is Healthier?

People also ask us, Is canola oil healthier than olive oil? Well, it is true that Canola oil is not as nutritious as olive oil as the latter is rich in carbohydrates, vitamins, and anti-oxidants.

Olive oil is indeed healthier than Canola, but that doesn’t make canola oil any less important. It is still one of the best oils in the market, and some have claimed it is the second-best after olive oil.

Just like Olive oil, Canola oil has lower saturated fats than corn oil, soybean oil, and other oils. Furthermore, mono-unsaturated and polyunsaturated oils are high in both canola oil and olive oil.

If you want to know which other oil is best along with olive and canola oil, it is coconut oil. Consuming any of these oils will prove to be highly beneficial for your fitness. 

Is Canola Oil Healthy For Frying?

Yes, Canola oil has a high smoking point that is ideal for frying and roasting food items like meat or french fries. This oil is also replacing butter and other high saturated fats oil in the kitchen. That is why famous restaurants around the globe use canola oil.

Is Canola Oil Healthy for Dogs?

Canola oil is not harmful to any pets including dogs. However, it is better if you give coconut oil, olive oil, or fish oil to your dogs as they suit the pet’s requirements the most. 

Final Words

All-inclusive, many people ask, is canola oil healthy, and we answered with a big yes. Canola oil has low saturated fats and high unsaturated mono and polyunsaturated fats, which makes it healthy to consume. It lowers the bad cholesterol levels in the blood, stabilizes the sugar level, reduces anxiety, and helps in weight loss. That’s why we call it one of the best vegetable oils for the heart and overall health.

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