This commonly used oil is touted for it’s health benefits. But is it even safe to consume? 

If your social media feed is anything like mine, you’ve probably seen numerous posts that either question the health benefits of seed oils or go as far as saying we should be avoiding them altogether and that canola oil is bad.  You may have heard people warn about the dangerous “toxic” or “inflammatory” properties of these oils on podcasts, during your internet searches or even sitting around chatting with friends. I’ve had concerned clients inquire about the safety of canola oil considering it is a genetically modified crop.  So when and where did all these safety concerns arise? And is there really anything to be worried about? If you’re wondering if canola oil is healthy, read on to find out the evidence behind its safety and health benefits. 

What is Canola Oil? 

Canola crop is a plant that grows up to 5 feet tall and produces a bright yellow flower. The flowers develop into pods, and within the pods are tiny, black, oil-containing seeds. Once harvested, the seeds are crushed to release their oil. 

Canola grown in Canada belongs to the Brassicaceae botanical family, to which cabbage, broccoli and cauliflower are also part of. 

Is Rapeseed the Same as Canola? 

Although rapeseed is like canola, in that it is a yellow flowering plant with oil-rich seeds and member of the same Brassicaceae family, it is quite different in its makeup. Rapeseed oil contains very high levels of erucic acid, which in large amounts can be toxic to humans. Erucic acid was linked to myocardial lipidosis (accumulation of fatty substance in muscle fibers of the heart) in animal studies, and because of this, was deemed risky for human consumption.  

Some of the misinformation surrounding canola oil to this day has been speculated to be linked to this confusion between the 2 crops. 

Made in Canada 

In the 1960’s and early 1970’s, Canadian scientists bred a low erucic acid rapeseed plant and the “Can” (Canadian) “Ola” (oil) name was developed. To earn the name canola, products must meet an internationally regulated standard which ensures the acid levels remain below threshold, as well as contain less than 30 micromoles of glucosinolates (sulfur-containing phytochemicals found in cruciferous or brassica plants, such as broccoli and cauliflower).  

To learn more about the history of canola, click here.

What About the Fact That Canola is Genetically Modified? 

Another concern surrounding the intake of canola oil is that it has been genetically modified (GM). Around 80% of the canola grown in Canada is now genetically modified, but what’s interesting is that regardless of whether it comes from GM or non-GM plants, the oil from canola is exactly the same. Only one gene in the plant has been modified, and genes are proteins. Processing removes all proteins from canola oil, so canola oil made from GM seed is considered equivalent to canola oil from non-GM canola plants. The Canola Council discusses that here. 

Furthermore, all genetically modified foods sold in Canada must go through a safety assessment process to ensure they are safe for human consumption. Learn more about the safety of genetically modified foods. 

“But I heard It Contains Inflammatory Omega-6 Fatty Acids!” Is Canola Safe to Consume? 

Thanks to social media, the “inflammatory dangers of seed oils” narrative has really ramped up. Let’s start with some basics to help us sort it out: 

1. All oils and fats are made up of Saturated, Monounsaturated and Polyunsaturated fatty acids. 
2. Canola oil is about 63% monounsaturated, 30% polyunsaturated and 7% saturated fats. 
3. The Omega-6 polyunsaturated fat content of canola oil is where the debate lies, as people are concerned this fatty acid causes inflammation. 

The Evidence 

Although it has been demonstrated that omega-6 fatty acids convert to arachidonic acid, which is a precursor of inflammatory markers, much of the findings were taken from animal studies; and it was found that human tissues respond differently. In human studies, the research has found that Omega-6’s are not inflammatory overall. In fact, a 2020 systematic review of prospective cohort studies found that a higher Omega 6 intake was associated with a modestly lower risk of mortality from all causes, including cardiovascular and cancer, supporting the potential long-term benefits of polyunsaturated fats intake.  

To read more about some of the research, visit this link. 

Benefits of Including Unsaturated Fats like Canola Oil in Your Diet: 

Now that we’ve cleared up some of the misconceptions about canola oil, let’s talk about some of its benefits.  Besides common cooking oils, including canola, olive, flaxseed and peanut, you can find unsaturated fats in: 

• Avocados 
• Nuts – such as almonds, walnuts and pecans 
• Seeds – including pumpkin, sesame and flaxseed 
• Fatty Fish – like salmon, trout and sardines 

Most people are familiar with the heart health benefits of choosing unsaturated fats, namely lowering cholesterol and reducing the risk of heart disease and stroke, but these fats can also support: 

• Inflammation 
• Brain health 
• Absorption of vitamins A,D,E and K 
• Blood sugar management 
• And more! 

In summary, you can rest assured that enjoying canola oil as part of your eating routine is safe and it will offer you several health benefits.  It’s also important to remember that we cannot look at a single food or ingredient and draw conclusions about its impact on our overall health, as there is a plethora of factors that play into our overall wellness. Check out the recipes below for my favourite ways to incorporate unsaturated fats!

Looking for some recipe inspiration? Below are some of my favourite ways to incorporate unsaturated fats!