Canola oil was considered a healthy cooking oil for years thanks to its low content of saturated fat.
When the low-fat craze came to an end and research proved that saturated fats weren’t to blame for cardiovascular disease, canola oil became a subject of controversy.
In just a quick search, you can find experts who swear by it and others warning against it, so what’s the truth?
When you look at it closely, canola oil isn’t everything it was cracked up to be.
Its consumption can increase your risk of disease and trigger damaging mechanisms in your body, according to research.
If you’re on the fence about using canola oil or not, read on to learn why you probably shouldn’t:
- What Is Canola Oil?
- How Canola Oil Is Made
- 10 Ways Canola Oil Harms Your Health
- Why You’ve Been Told Canola Oil Is Healthy (When It Really Isn’t)
Unlike olive, coconut, or avocado oil, which come from the foods they’re named after, canola oil has a more complicated origin.
Canola oil is made from modified rapeseed seeds that have low levels of erucic acid. These special seeds were achieved through cross-breeding in the 1960’s in an effort to make rapeseed oil safer for human consumption.
Originally, raw rapeseed oil was extremely high in erucic acid, which is potentially toxic and can damage the heart, liver, and kidneys[*].
To stay in business, Canadian rapeseed oil manufacturers looked for a way to reduce this component through cross-breeding, and the canola crop was born. “Canola” is a combination of “Canadian” and “ola” (oil), named after its place of origin.
Essentially, the canola seed is a modified rapeseed seed (Brassica napus).
Canola oil can also be obtained from other varieties of the Brassica family (B. rapa and B. juncea).
The Canola Council of Canada defines canola oilseeds as those from the Brassica family that contain less than 2% erucic acid and less than 30 micromoles of glucosinolates.
Let’s back up a little and see how canola oil came to be:
The Background of Canola Oil
In 1956, the FDA banned rapeseed oil because the high amounts of erucic acid (30-60%) in it made it unfit for human consumption and the high levels of glucosinolates in rapeseed meal made it unfit for animal consumption as well[*].
This prompted rapeseed oil manufacturers to hire researchers from Saskatoon and the Universities of Alberta and Manitoba to develop a new rapeseed variety with low doses of these components.
By 1974, they had succeeded in creating the first variety with low erucic acid and low glucosinolates.They called it low-erucic acid rapeseed (LEAR).
In 1978, the Western Canadian Oilseed Crushers Association used the name “canola” to trademark these rapeseed varieties, but by 1980, the Canola Council of Canada had taken over the trademark.
In 1985, the FDA declared canola oil as GRAS (generally recognized as safe) and it was finally introduced to the American market. It began appearing in food labels by 1988[*].
Modern Canola Oil
Even though canola started out with less than 2% erucic acid in its early years in the market, by 1990 the levels had dropped to 0.5% to 1%. It also stopped being a trademark and became a generic name for any rapeseed seeds that complied with the standards set by the Canola Council of Canada.
Thanks to this modification, the global consumption of canola oil rose by 1175% between 1961 and 1991. It is now the third most produced oil in the world, following palm and soybean oil, and Canada is the biggest producer:
- Canada: 15.6%
- China: 14.8%
- India: 7.9%
This high demand and production of canola oil allowed it to sneak into kitchens and processed foods without resistance.
Flawed research (and the news that covered this research) made people think canola oil was healthy, which reinforced its consumption.
The Nutritional Profile of Canola Oil
Per serving (one tbsp), canola oil contains[*]:
- 124 calories (all from fat)
- 9g of monounsaturated fat
- 4g of polyunsaturated fat
- 1279 mg of omega 3
- 2610 mg of omega 6
- 1g of saturated fat
The ratio of omega 6 to omega 3 is 2:1, which isn’t ideal considering there is too much omega 6 in a typical Western diet already.
The high amount of monounsaturated fat and low content of saturated fat is the reason it was considered an excellent cooking oil.
However, this ratio of fats makes canola extremely unstable, which is a disadvantage during the extraction process.
As you’ll see, the process of making canola oil is more complicated than for other oils:
Canola oil is highly processed and requires synthetic antioxidants to prevent it from going bad too quickly. Here’s how oil manufacturers make it:
Step #1: Pre-extraction prepping: The seeds are ground and sieved to remove the husks and foreign matter.
Step #2: Extraction with solvents: The most common extraction method uses a solvent called hexane. The seeds are added to a machine along with a solvent (either hexane or a combination of chloroform and methanol), and it goes through a process of boiling, rinsing, and extracting.
This method removes most polyphenols (healthy plant compounds). One study comparing different types of extractions found that commercial solvent-extracted canola oil had virtually no polyphenols left.[*]
Step #3: Semi-refining: The oil is degummed (removing lipids), neutralized, bleached, and winterized (removing waxes).
Step #5: Adding antioxidants: Canola oil oxidizes easily. The monounsaturated fats make it more sensitive to light, oxygen, and heat than saturated oils.
That’s why it’s necessary to add synthetic antioxidants that increase shelf-life, such as TBHQ, BHA, and BHT, all of which are potentially dangerous. Without this step, canola oil would quickly turn rancid.
Thanks to these antioxidants, it also acquires a high smoking point of 400°F (204°C).[*]
In comparison, coconut and MCT oil don’t need artificial antioxidants because the saturated fats give them a naturally long shelf-life and a high smoking point.
This refining method makes canola unhealthy for you in multiple ways.
Despite what marketing tells you, canola oil is bad news. Here are 10 reasons to stay away from it:
#1: Canola Oil Contains Trans Fats (Even If The Label Says It Doesn’t)
Take those “0% trans fats” labels plastered over canola oil bottles with a grain of salt.
The FDA allows companies to claim there are no trans fats in their oil as long as the true content of trans fat stays below 0.5 g per serving. According to the FDA: “if a serving contains less than 0.5 gram, the content, when declared, must be expressed as “0 g“[*].
Yes, there are trans fats in your “no trans fats” canola oil.
One study published in the Journal of Agricultural and Food Chemistry found that refined canola oil contains around 0.6% of trans fats.[*]
This amount may not sound like a lot, until you realize the daily recommended intake of trans fat is zero. You’re not supposed to consume any trans fats because there’s nothing healthy about them.
In fact, the World Health Organization (WHO) recommends keeping trans fat at less than 1% of your total daily calorie intake if you eat any at all.[*]
This means that with each serving of canola oil (one tablespoon, 0.6% of TF) you’d be hitting the limit set by the WHO (>1% of trans fat).
Trans fats are extremely harmful. They:
- Increase LDL (potentially bad) cholesterol
- Decrease HDL (good) cholesterol
- Increase inflammation
- Cause endothelial dysfunction (bad functioning of the lining of your blood vessels)
- Lower insulin sensitivity
- Increase the risk of heart disease and strokes
- Induce body fat accumulation
One meta-analysis found that replacing just 2% of energy from carbs, saturated fat, monounsaturated fat, or polyunsaturated fat with 2% of energy from trans fat increased the risk of heart attack or heart disease death by 24, 20, 27 and 32% respectively.[*]
In other words, you’re better off eating avocado (monounsaturated fat), walnut (polyunsaturated fat), or coconut oil (saturated fat) than canola oil.
#2: The Synthetic Antioxidants Are Harmful
In their natural form, vegetable oils lack oxidative stability, so they’ll quickly turn rancid if left untreated. Manufacturers found a way around this by adding synthetic antioxidants, most commonly TBHQ, BHA, and BHT.
These added antioxidants are often used in packaged foods to preserve freshness and control the texture of foods, including potato chips, cookies, and cereals. For example, without TBHQ, chips would become soft and lose their crunchiness.
When consumed in large doses and for a long time, these preservatives have carcinogenic and toxic effects, as evidenced by experiments that showed:
- BHA caused tumors in animal stomachs.[*]
- BHT induced liver tumors.[*]
- TBHQ caused liver enlargement and neurotoxicity, including convulsions and medullary paralysis.[*]
The FDA said these antioxidants are not toxic in the small doses in which they’re added to food today, but there’s one caveat: People tend to eat more than the acceptable limit of these preservatives and that’s where their potential danger lies.
The World Health Organization set the following acceptable daily intakes (ADI):
The International Programme On Chemical Safety (IPCS) by the WHO evaluated the real intake of these three antioxidants in different populations around the world and it found that most people are really close to the limit, while high consumers of fat often surpass the ADI.[*][*][*]
Here are just a few of their findings:
- High consumers of fat ate up to 180%, 300%, 680%, and 700% of TBHQ ADI depending on the country.
- In the US, the mean consumption of TBHQ was 90% of ADI.
- High consumers of fat ate up to 1600%, 1800%, and 2000% of BHT ADI depending on the country.
- In the US, the mean consumption of BHT was 130% of ADI.
- High consumers of fat ate up to 380%, 950%, 1200%, and 1400% of BHA ADI depending on the country.
- In the US, the mean consumption of BHA was 190% of ADI.
This shows that even though the preservatives in canola oil are not enough to cause adverse effects, they contribute to your daily consumption of synthetic antioxidants, which can easily surpass the acceptable limits because they’re present in many processed foods – and this can cause harmful effects.
#3: Contains a High Ratio of Omega 6 to Omega 3 Fatty Acids
Canola oil is rich in polyunsaturated fatty acids (PUFAS), which are necessary for optimal health. However, not all PUFAs are created equal. The ratio of omega 3 to omega 6 in foods matters because each has different effects on your body.
Omega 3 fatty acids are anti-inflammatory and contribute to the prevention of disease, while omega 6 fatty acids induce inflammation in the body[*].
Canola oil has a 2:1 omega 6 to omega 3 ratio, which isn’t so uneven in itself, but it negatively contributes to the already disproportionate ratio in the Western diet.
While our ancestors ate an omega 6-3 ratio of 1:1, people on a Standard American Diet consume these fats in a ratio of 20:1[*].
This increase in omega 6 causes chronic inflammation, which triggers disorders like atherosclerosis, nonalcoholic fatty liver disease (NAFLD), cardiovascular disease, obesity, diabetes, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer’s.
One review concludes that a disproportionate intake of omega 6 over omega 3 is highly prothrombotic, proinflammatory, and proaggregatory[*].
If you want to balance your ratio, skip canola and go for better sources of omega 3, such as salmon or fish oil.
#4: Canola Oil Reduces Antioxidant Protection
One of the biggest downsides of canola oil is it reduces your body’s antioxidant capability.
- Superoxide dismutase (SOD): This antioxidant prevents the formation of free radicals by neutralizing harmful oxygen molecules.
- Glutathione peroxidase: It neutralizes peroxide compounds that cause damage.
- Catalase: An enzyme that converts hydrogen peroxide molecules to harmless oxygen and water.
Without these defenders, your cells are extremely vulnerable to inflammation, early aging, and multiple diseases.
One of the consequences of lower antioxidants is lipid peroxidation — the oxidation of fatty deposits. When a free radical attacks fat in your body, more free radicals called lipid radicals are created, and they continue to cause damage in a chain reaction.
#5. Spikes Inflammation
A direct effect of lower antioxidant ability, excess omega 6s, and trans fat consumption is chronic inflammation, which is at the center of many disorders, like:
- Rheumatoid arthritis
- Multiple sclerosis
Keeping inflammation down is key to preventing and managing disease, and canola oil doesn’t help with that.
One study found that consumption of partially-hydrogenated vegetable oils (like canola) drastically increased inflammatory biomarkers, the indicators of the level of inflammation in your body[*].
Another study discovered inflammation stayed the same when patients ate either a traditional Western diet or canola oil[*], suggesting canola is not more protective than junk food.
#6: Canola Oil Impairs Cognitive Function
One recent study[*] published in Nature found adding canola oil to a regular diet for 6 months caused:
- An impairment in working memory.
- Weaker synaptic integrity. Synapses are the basic biological connections that allow neurons to communicate with each other and other non-neuronal cells.
- An increase in the ratio of insoluble Aβ 42/40, which are amino acids that deposit in the brain and play a role in Alzheimer’s disease.
By reducing the strength of synapses, canola oil may put you at risk of neurodegenerative disorders and nervous system dysfunction, because synaptic integrity is necessary for neurotransmission.
Research overwhelmingly agrees that the main characteristic of Alzheimer’s disease is a loss of synaptic connectivity and density in the neocortex and hippocampus.[*]
#7: Canola Oil Hinders Longevity
In the most recent study, subjects on a diet containing 10% canola oil died 13% faster than those on a soybean oil-supplemented diet[*]. The animals died 40% when compared to those on an omega 3-supplemented diet[*].
Essentially, animals lived the longest when taking omega 3 and the shortest when taking canola oil.
According to the researchers, the most likely causes for this shorter lifespan are:
- Lower antioxidant status (as mentioned before).
- Phytosterol content. Phytosterols are usually considered “healthy”, but in excess they increase the risk of heart disease[*][*]. Canola oil is rich in a type of phytosterol called campesterol, which was found in high amounts in the organs of animals who died faster[*].
Human trials are still needed to evaluate how accurately these effects translate to us, but these preliminary findings should be enough to make you rethink your stance on canola.
#8: Canola Oil Triggers Insulin Resistance
Canola oil messes with one of the most important markers of health: insulin sensitivity.
Insulin sensitivity measures how well your body can handle increases in your blood sugar.
If you’re insulin sensitive, it means you only need a small amount of insulin to take care of glucose spikes after you eat. That’s the way it should be.
When you lose insulin sensitivity thanks to bad dietary habits, you become insulin resistant, which means your body has to produce large amounts of insulin to take care of blood sugar. Insulin resistance is a precursor to diabetes.
One study that looked at the anti-diabetic effects of vegetable oils found that canola actually contributed to type II diabetes onset by increasing insulin resistance. In just 4 weeks, the group who ate canola oil developed the highest insulin levels.[*]
Another study found that adding canola to a high-fat diet increased insulin resistance index by +78%[*].
#9: Canola Oil Damages Blood Vessel Function
Canola oil also has negative effects on your endothelium, the interior lining of your blood and lymphatic vessels.
Endothelial cells cover your whole circulatory system and they’re in charge of allowing white blood cells and hormones into the blood, filtrating nutrients, dilating and constricting blood vessels, and blood clotting.
One study found that consuming canola oil for 10 weeks triggered endothelial dysfunction. This happened with pure canola oil, oil fried once, and oil fried 10 times[*].
Another paper found that when canola oil was combined with salt (for example, in fried foods), blood vessels had more trouble contracting properly, which is a sign of endothelial dysfunction[*].
A dysfunctional endothelium is a root cause of cardiovascular disease like thrombosis, atherosclerosis, hypertension, thrombosis, hypercholesterolemia, and stroke[*].
It also provokes other non-cardiovascular diseases like diabetes, insulin resistance, kidney failure, and tumor growth.
#10: Canola Oil Worsens Hypertension
If you have high blood pressure, canola can make things worse.
One study found that in hypertensive subjects, blood pressure increased after just 4 weeks of consuming canola oil[*].
Another experiment got the same results, showing that canola consumption increased blood pressure after barely 5 weeks, when the study was supposed to last 13 weeks[*].
These effects in blood pressure are partly fueled by endothelial dysfunction and a lack of antioxidants.
Despite all this, canola is still considered a healthy cooking oil today.
Some “experts” even suggest using canola instead of olive oil due to the alleged heart health benefits, but there’s no evidence canola and olive oil are equal, and researchers advice against using them interchangeably[*].
There’s a lot of confusion surrounding canola oil, and here’s why:
Canola is one of the most controversial oils because there are staggering amounts of contradicting information about it.
Depending on where you look, canola is either the devil or a genius invention that will save you from heart disease, so don’t blame yourself if you don’t know what to believe anymore.
The facts show canola oil is not healthy at all. However, several factors have created the false illusion that it’s perfectly safe.
Here are all the wrong reasons why canola is considered healthy (and why shouldn’t fall for them):
Reason #1: The “Saturated Fat Is Bad” Myth
In the 1980s, the USDA published nutritional guidelines that favored carb consumption and demonized fats, particularly saturated fats, because flawed research had found a link between fat and lipid increases.
This fat-phobia made experts recommend alternative cooking oils that were low in saturated fat, such as canola and other hydrogenated vegetable oils.
However, the myth that saturated fat is harmful has been widely debunked by newer and stricter research that confirms there’s no evidence saturated fats increase the risk of heart disease or stroke[*][*].
Unfortunately, it’s taking a while for mainstream nutrition guidelines to catch up with this new information, so a diet low in saturated fat but high in mono and polyunsaturated fat is still heavily recommended. Even the marketing for canola relies on boasting about its “heart-healthy” properties simply because it’s low in saturated fat.
Ironically, the omega 6 polyunsaturated fats abundant in canola do increase the risk of heart disease and thrombosis by inducing clogged arteries[*].
Reason #2: Research Funding From Big Canola
The fat phobia that began 40 years ago significantly benefited manufacturers of sugar, grains, and vegetable oils. Canola is now among the top five oilseed crops cultivated worldwide and the major producer is Canada, which makes sense since the crop was invented there.
The spike in canola sales after scientists made it safe brought in exorbitant funds for oilseed corporations, which they now use to fund research on canola.
In fact, the most prominent research on the positive health benefits of canola oil are funded by these corporations:
- Canola Council of Canada
- U.S. Canola Association
This creates an obvious conflict of interest, since both of these organization are for-profit and clearly biased.
In their mission statement, the Canola Council of Canada states that “our goal is to ensure the industry’s continued growth, demand, stability and success”, and according to their website, the U.S. Canola Association “works to support and advance U.S. canola production, marketing, processing and use through government and industry relations.” [*][*]
Just how reliable can the science be if they’re focused on making canola look good so people will buy it?
It’s no surprise that all the research they’ve funded favors canola oil. Just take a look:
- A 2013 review titled “Evidence of Health Benefits of Canola Oil” was funded by both the Canola Council of Canada and U.S. Canola Association, and done by employees of both organizations:
- A 2016 study that found canola oil reduced abdominal fat in obese individuals was supported by Agriculture and Agri Food Canada, Canola Council of Canada, Dow Agrosciences and Flax Council of Canada[*].
- One 2011 study that concluded it’s safe to replace dairy fat with canola oil received funding from Pulse Canada, the Saskatchewan Pulse Growers, the Canola Council of Canada, Unilever, and other corporations[*].
You get the idea. These are just some of the most blatant examples of conflicts of interest in suspiciously positive canola studies.
For comparison, none of the studies showing negative side effects of canola (used in this article) received funding from corporations.
But the bias doesn’t end there. The Canola Council of Canada has also granted funds for studies that demonize saturated fats.
For example, a 2017 review published by the AHA titled “Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association” advises against coconut oil consumption because it’s high in saturated fat and recommends polyunsaturated fats – like canola oil – instead.
Another study that recommended lowering saturated fats in favor of pulses and carbs received partial support from the Canola Council of Canada[*].
These biased studies fuel confusion when media outlets pick them up and share their manipulated results with the public.
Reason #3: The Heart-Healthy Benefits of Canola Have Been Overblown
As you probably know by now, canola oil is not as heart healthy as it once promised.
However, there have been a few human studies (not funded by canola corporations) that show minor positive effects of canola oil on lipids. In a 4-month trial, LDL went down, while there was no effect on HDL or total cholesterol[*][*].
Even though the effects weren’t drastic, research like this may have been blown out of proportion.
Because canola contains a type of omega 3 called ALA, some positive effects are to be expected, but they aren’t significant enough to trump all the negative aspects of canola.
In fact, studies about canola and heart health have shown mixed results. For example, in one randomized clinical trial in patients with a prior heart attack, supplementing with 2g/day of ALA for 40 months had no effect on cardiovascular health[*].
Cut Canola Oil Out of Your Diet
Canola is a modified oilseed created by scientists to be less toxic than the original rapeseed seed. The extraction of canola oil requires solvents (which create trans fats) and synthetic antioxidants to keep it stable, in stark contrast to other oils that don’t need to be refined, like walnut or coconut oil.
Outdated views about saturated fat and research funded by canola associations contributed to the rise of canola oil as a healthy alternative, but newer research says you should avoid it.
Impartial studies show consumption of canola oil comes with side effects, including lower antioxidant ability, higher inflammation, higher risk of heart disease, insulin resistance, and hypertension, despite biased studies that want to put canola under a better light.
The bottom line is there are healthier cooking oils that don’t come with these risks and still retain a naturally high smoking point, such as avocado oil (570°F smoking point), coconut oil (350°F smoking point), and ghee (485°F smoking point).
Vegetable oils in general are detrimental to health and canola is no exception.
Brenda is a matcha tea-fueled health and nutrition writer at Perfect Keto. Crating all-you-need-to-know guides is her jam. When she’s not writing her next article, she’s taking food photos, shooting recipe videos, bending on her yoga mat, and plotting her next travel adventure.