Canola Oil and Omega-6 Fats - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- Mar 4, 2024
- 2 min read
What it is:
Just as tomatoes were domesticated and bred to be more appealing, rapeseed was also cultivated to be the plant oil it is today. Modern versions of the rapeseed plant were bred to have low levels of the detrimental compounds resulting in Canola oil (aka Canadian oil, low acid).
Traditional varieties of the rapeseed plant had high levels of glucosinolates, eicosanoic, and erucic acids. These compounds showed adverse effects in animals and were therefore required to be limited by the FDA.
Purported claims:
Genetic modification.
High levels of acids.
Consuming seed oils high in Omega-6 fatty acids may cause chronic inflammation and may be linked to other diseases.
What the science says:
Some versions of canola oil have been genetically modified, but like many other items, non-GMO options are available. Selecting un-refined, organic, well-sourced options makes it a healthy oil to consume daily.
Canola (rapeseed) oil has some of the lowest saturated fats and is a good source of alpha-linolenic acid, alongside flaxseed, chia, and soybean oils. Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that is anti-inflammatory, and has numerous benefits to the brain and heart.
But it is also high in Omega-6s, which has been linked to detrimental health outcomes when out of balance with Omega-3s. It is, therefore, vital to ensure you’re consuming them in a 4:1 ratio or lower, unlike the Standard American Diet (SAD), which tends to be heavy in Omega-6 fats due to high processed food consumption.
We need Omega-6 fatty acids as they are essential for various functions, including cell structure, brain function, and hormone production. They are crucial for maintaining overall health, growth, and development.
While Omega-6 fatty acids are vital, it is crucial to maintain a balanced ratio of Omega-6 to Omega-3 fatty acids in the diet. Both Omega-6 and Omega-3 fatty acids compete for the same enzymes in the body, and an imbalance in their ratio can have health implications.
It is also high in monounsaturated fats, particularly oleic acid, which may reduce LDL (harmful) cholesterol levels and increase HDL (beneficial) cholesterol levels, thereby lowering the risk of certain diseases.
Our take:
Cold-pressed, organic, well-sourced canola oil is good for your health in moderation. Due to its neutral flavor and light texture, it is a good alternative for sauteeing or roasting that can be used in moderation every day.
Will this benefit you?
Knowing which oils to use and when to use them can reduce your exposure to inflammatory compounds while enhancing your meals.
Still curious to try it? If you do, here’s what to keep an eye on:
To prevent rancidity and destabilization of oil:
Keep oils in dark bottles in the back of your cupboard to reduce their exposure to light.
Also, select oils from the back of the grocery shelf.
Buy oils in small quantities or decant bottles into smaller vessels to limit exposure to air.
References and additional reading:
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