Introduction
Canola oil, a word meant for Canadian Oil, is a versatile cooking oil with a very mild flavor. As per the information given by the Canola Council of Canada and the United States Department of Agriculture (USDA), it is known to be the third most commonly consumed oil worldwide. Canola is also known to be cardioprotective and an essential fatty acid oil that is good for heart health. The oil is primarily yielded from seeds of rapeseed plants way earlier in Canada in the 1960s and in the 1970s, the oil used to contain a harmful fatty acid known as erucic acid, a compound typical to rapeseed plants.
Why Are the Myths About Canola Oil Wrong?
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Modern-day canola plant seeds are free from erucic acid content and comprise heart-healthy polyunsaturated and monounsaturated acids. Therefore, it is important to eliminate the misconception regarding canola oil because the erucic acid was found only during its origin for a few years when it was first manufactured. Also, nutrition experts advocate the use of modern canola as a cooking oil, which has no safety concerns as such for culinary use.
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The second myth to bust is that this oil is used in the commercial manufacturing of products like paints and lubricants. That is because the inedible rapeseed oil is often used for manufacturing products like hydraulic liquids, lubricants, soaps, and paints. Inedible rapeseed oil used for these products completely differs from canola oil used for cooking.
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The third myth is that modern canola seeds are grown and modified using herbicides. Hence, they cannot withstand this effect, or they filter into the seeds, to detrimental human health. Scientific research and current nutrition evidence demonstrate that GMO (genetically modified organisms) crops and seeds are safe and do not pose any safety threats to human beings.
The flash point of canola oil is high 468 to 475 degrees Fahrenheit (200 degrees Celsius), which means it is easier to use this oil for cooking foods at higher temperatures or heat.
What Is the Nutritional Content of Canola Oil?
Given below is the nutrition information enlisted by the United States Department of Agriculture (USDA) for approximately one tablespoon or around 0.5 ounces of canola oil as follows:
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Fiber: 0 ounces.
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Sugars: 0 ounces.
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Protein: 0 ounces.
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Fat: 0.5 ounces.
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Sodium: 0 ounces
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Carbohydrates: 0 ounces.
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Total Calories: 124 kilocalories.
There are no carbohydrates in canola oil, and like most cooking oils, the glycemic load of this oil is zero, which means it is easily suited to diabetic and prediabetic patients. Also, nearly all the calories one gains from this oil consumption are derived only from heart-healthy monounsaturated and polyunsaturated fats.
There are approximately 0.14 ounces of polyunsaturated fat in canola oil. Nutritionists also recommend a diet rich in polyunsaturated fatty acids (PUFAs) that are deemed essential for the body's crucial metabolic activities as they are not synthesized in the body. Hence, one needs to consume them through their diet. Additionally, canola oil contains almost 0.31 ounces of monounsaturated, which are again essential fatty acids through diet for fat metabolism.
What Are the Systemic Health Benefits of Canola Oil?
1. Cardioprotective: Nutrition experts recommend this oil mainly because it is low in saturated fats, which not only increases the LDL (low-density lipoprotein) or bad cholesterol in the blood but also the risk of developing cardiovascular disease. Being excellent sources of both monounsaturated fats and polyunsaturated fats, it provides a good balance in the ratio between omega-6 fatty acids (linoleic acid) and omega-3 (alpha-linolenic) fatty acid.
2. Rich in Omega-3 and Omega-6 Fats: According to the National Institute of Health, approximately 0.05 ounces of omega-3 fatty acids can be consumed from one tablespoon of canola oil. This means that one intake dietarily can prevent cardiovascular disease and also the risk of developing other chronic diseases and conditions such as Alzheimer's disease, cancers, macular degeneration related to age, eye diseases, or even rheumatoid. Approximately 0.1 ounces of omega-6 fatty acids can be gained from consuming a single tablespoon of canola oil. This may prove particularly beneficial in pregnancy as per promising potential benefits according to current nutrition evidence in promoting healthy fetal brain development, and the same benefits would apply to infants.
3. Anti-Inflammatory: Nutrition research also demonstrates that the fatty acids found in canola oil can have a great impact on reducing the biomarkers of systemic inflammation. Hence, it is recommended by many nutrition experts as an ideal inclusion or cooking oil for individuals following an anti-inflammatory diet.
How to Best Use and Substitute Canola Oil for Allergic Individuals?
Canola oil possesses a light and mild flavor known to cause no interference with the taste of the foods. Therefore, one can easily use this oil to fry, saute, or even bake, and it is a much healthier substitute to saturated fats that one may use in some recipes like butter or lard. In addition, canola oil can also be used for salad dressings or vinaigrettes.
Though it is uncommon to experience a canola oil allergy. However, individuals with peanut or soy allergy would be prone to developing allergic symptoms. Therefore, they must be immediately reported to the healthcare provider or allergist in case of a canola allergy. For such individuals, the best substitute as a cardioprotective cooking oil would be the neutral-flavored safflower oil or the refined olive oil version makes for a good choice because of its light and mild flavors.
Conclusion
Thus, canola oil has lots of health benefits, unlike all the myths that surround canola oil usage. The nutritional truth is that it is a high-heat oil with cardioprotective benefits, and with the ideal balance of omega-3 and omega-6 fatty acids, it can prevent the risk of developing chronic diseases. However, in case of any allergic reactions caused by canola oil or due to any pre-existing allergic condition triggered by this oil, one must consult the healthcare provider as soon as possible.
