Canola Oil: A Heart-Healthy Cooking Oil with Multiple Benefits
Canola oil is a vegetable oil that is popularly used in cooking for its neutral flavor and high smoke point. These oil benefits are numerous, which makes it a famous choice for health-conscious individuals. It is derived from the canola seed, and this oil is renowned for its heart-healthy properties, and it has versatile uses in cooking. In this blog post, we will take a comprehensive look at the canola oil and its benefits.
Canola Oil: Is it Good, Bad, or Unsafe?
Canola oil is highly processed oil and is not toxic or unsafe. It is particularly made with lower levels of erucic acid. It is thought to be unhealthy as it has omega-6 fatty acids that are thought to be inflammatory. Canola oil also has omega-3 fatty acids, linolenic acid, and monounsaturated fat which will support heart health. The benefit of rapeseed oil are enormous, from improving your cardiovascular health to managing blood sugar levels, this oil should be incorporated in your daily diet.
Nutrition Facts of Canola Oil
Canola oil has an array of nutrients that include monounsaturated and polyunsaturated fats, Vitamin K, and Vitamin E. One tablespoon of canola oil has:
Calories- 124Kcal
Fats- 14g
Saturated Fats- 1g
Monounsaturated Fats- 9g
Omega-6 Fatty Acids- 2.7g
Omega-3 Fatty Acids- 1.3g
Top 6 Canola Oil Benefits
Canola oil is renowned for its various health benefits that are primarily due to its favorable fatty acid. This oil is low in saturated and high in unsaturated fats which include monounsaturated and polyunsaturated fats which can reduce the risk of heart diseases. However, with the use of canola oil you can also consume Peanut Butter which contains all the necessary nutrients. Let’s look at some of the benefits of canola oil that are:
1) It manages weight
One of the advantage of Canola oil is that it helps with managing weight , and it can be part of a healthy diet that supports weight management. The presence of a high content of unsaturated fats will make it a better choice than the saturated fats that are found in foods such as margarine and butter. In addition, canola oil’s high smoke point and versatility in cooking make it a practical option for making a nutritious meal.
2) It supports heart health
Canola oil is highly beneficial for heart health. It contains a particular amount of alpha-linolenic acid (ALA), an omega-3 fatty acid that will help in lowering total cholesterol and bad cholesterol levels. Using 1.5 tablespoons of canola oil per day in place of other fats will reduce the risk of heart disease. It helps in reducing the risk of cardiovascular disease and manages blood pressure.
3) It has anti-inflammatory Properties
Canola oil has ALA, which has anti-inflammatory properties, it can also reduce inflammation, microbial infection, and even cancer risk. Moreover, it is critical to note that high-heat cooking methods can degrade these beneficial fatty acids, so moderate cold or heat use is recommended to maximize its anti-inflammatory effects.
4) It manages diabetes
Canola oil is beneficial for people with diabetes and research has suggested that including canola oil in a low-glycemic load diet will help in controlling blood sugar levels better than a whole-grain diet. Also, it reduces LDL cholesterol levels in individuals with diabetes although it may not be as effective as the other oils, like the rice bran oil.
5) It improves skin and hair health
Canola oil is a good source of vitamin E, which is a potent antioxidant that supports eye and skin health. Vitamin E helps protect the skin from the damage that is caused by the free radicals, promoting healthier hair and skin.
Moreover, omega-3 and omega-6 fatty acids in canola oil contribute to overall skin health and will help in maintaining healthy hair.
6) It improves brain health
The presence of omega-3 fatty acids, specifically ALA in canola oil, is beneficial for brain health. Moreover, the efficiency of this conversion is low and is needed to fully understand the impact of canola oils on brain health.
How To Utilize Canola Oil?
Canola oil can be used in several ways. Some of the common ones are:
1) Sauteing, grilling, and baking: Canola oil’s high smoke point will make it ideal for several cooking methods.
2) Baking Substitute: Replace solid fats such as butter and margarine with canola oil in your favorite recipes.
3) Nonstick cooking: Coat your baking pans with canola oil to prevent sticking.
4) Salad dressings, dips, and marinades: Adding canola oil into your dressings and sauces for a healthy twist.
Who Should Maintain Their Canola Oil Intake ?
Cooking with a variety of oils will increase the nutrient variety and limit exposure to potentially unhealthy components of soil or processing. In everything, if you use canola oil then consider diversifying your kitchen. You can opt for avocado oil or extra virgin oil, which has a stronger flavor.
Is Canola Oil healthy?
Using canola oil to fry your food is not a cooking technique that is recommended often. Frying adds extra calories and fat, and high-heat cooking methods increase oxidation which can cause inflammation. You can consider other types of cooking methods like broiling, steaming, and baking with less fat or alternative types of fats such as extra virgin olive oil.
Furthermore, moderating your consumption of oils will reduce your overall calorie consumption which will benefit those who are trying to lose weight. Do keep in mind that around 1 tablespoon of canola oil contains 120 calories, so one-quarter of a cup will give 478 calories and this will add up quickly.
Which canola oil is best?
As there is a wide array of canola oil available in the marketplace. But jivo canola oil benefits health in many ways. It is neutral flavor, odor, and color, it can be used in a variety of ways. Replacing saturated fats like lard or butter with canola oil is good for baking. Canola oil has a high smoke point and can be used to stir-fry, roast, grill, and pan-fry (think roasted vegetables). Canola oil can also be used to make vinaigrettes, marinades, and other types of dressings.
You can add omega-3 fatty acids such as flaxseeds, chopped walnuts, or fatty fish for a more balanced omega-3 to omega-6 fatty acid ratio in your dishes.
Wrapping It Up
Canola Oil was made from rapeseed to produce a safer oil that has a neutral flavor and high smoke point. It has favorable fats, including healthy monounsaturated fats, and omega-3 fatty acids. When substituted for saturated fat in the diet, canola oil might be heart-protective and provide other favorable health benefits. Canola oil price differs from brand to brand, but the best one is always higher in the price.
