Is Canola ok?

Canola is pretty, but whether it is a truly healthy oil is debatable

Canola oil is in most processed foods you buy, including many ‘health foods’, and is the 3rd largest oil used by volume worldwide (after palm and soybean oils). It is promoted as having similar benefits and fatty acid profile to olive oil (it is high in monounsaturated fatty acids), and is cheaper. Since the benefits of olive oil have been well studied and accepted, there has been a worldwide push to promote canola oil as a less expensive substitute with similar benefits. 

But is it true? Online you can find a lot of conflicting evidence and opinions around this. However, there is no such conflict around olive oil- it is only associated with positive health benefits. 

There are studies which show that canola can lower your cholesterol, increase Vit E and improve insulin sensitivity. However many studies around canola are industry-funded, which can reduce their validity. There are also studies which show it is not beneficial for the heart. 

Canola oil is a highly processed oil, highly refined, which significantly reduces its nutrient content. It goes through an extensive process to give the apparently natural oil we see on the supermarket shelves. Wheras olive oil can be purchased minimally processed- just cold pressed. 

There is also a dark side to canola oil. Canola oil has been associated in some animal studies with a higher risk of metabolic syndrome, with increasing inflammation in the body, lower levels of antioxidants in the blood, and even with Alzheimer’s Disease. However, canola is big business so these aspects are not emphasised, and there is no funding for further research. 

There really is no comparison between canola and olive oil as far as health benefits are concerned, and olive oil is by far the winner, as a natural, minimally processed oil with a long history of use. I always recommend cold pressed extra virgin olive oil. We do not need a lot of oil in our diet, so a good bottle, while more expensive than canola, is a worthy investment. 

I personally avoid canola whenever I can, including in any processed products. I always check ingredients lists. You might be surprised how hard it is to avoid. Even most hummus and dips, crackers, and so many other foods, are difficult to find without canola oil.  There is only one hummus brand I know in Perth that has olive oil- the Pilpel brand. It is worth searching for (or making your own of course). 

I recommend sticking with extra virgin olive oil for both salad and cooking needs