Rapeseed Oil (Canola Oil): Uses, Benefits, and Downsides

Although the terms rapeseed and canola are often used interchangeably, canola oil refers to the edible or culinary variety of rapeseed oil. 

To make the oil fit for human consumption, the oil must have a very low erucic acid concentration (2% or lower). 

The industrial version of rapeseed oil is simply called rapeseed oil.

• Culinary uses: Canola oil (the edible version of rapeseed oil) is used for stir-frying, deep-frying, grilling, baking, and other cooking methods that require oil or fat. It is also used to make dips, marinades, salad dressings, and sauces. The oil has a subtle flavor and can be used for both sweet and savory dishes.
• Cosmetic uses: Canola oil is used in the cosmetic industry to make various skincare products. These include emollients, anti-aging creams, and anti-acne products.
• Industrial uses: Rapeseed oil has various industrial applications including its use in machinery and other industrial equipment. It is used for the manufacture of lubricants, hydraulics, and plastics. High-erucic-acid rapeseed oil is fairly heat resistant and is often used when high heat stability is required.

1. Helps lower bad cholesterol

Rapeseed oil is a good source of healthy fats. It is naturally low in saturated fats and high in monounsaturated and omega-3 fatty acids. Rapeseed oil also contains phytosterols such as beta-sitosterol, which reduces cholesterol absorption from the gut. 

2. Promotes heart health

Omega-3 fatty acids and vitamin E in canola oil help protect the heart from oxidative damage that can contribute to several health conditions. Studies have shown that people who use canola as the primary fat source have a significantly lower risk of heart disease. Nonetheless, canola oil is calorie-dense and should therefore be consumed in moderation.

3. Boosts hair and skin health

The healthy fats in rapeseed oil help moisturize your skin and hair from within, and the antioxidants in the oil can protect your skin and hair from damaging free radicals.

4. Affordable and accessible

Like extra virgin oil, canola oil is rich in monounsaturated fats (63%). However, it is much more cost-effective and often less than half the price of olive oil.

5. Neutral flavor

Canola oil does not have an overpowering flavor, making it versatile and useful in a wide variety of sweet and savory dishes.

6. High smoke point

Canola oil is quite heat-resistant and can be used for high-heat cooking. It has a high smoke point of around 400 F, which indicates the temperature at which it will start to smoke and create harmful compounds.

While rapeseed oil has several health benefits, there are a few potential downsides.

High processed

Canola oil is highly processed, similar to other oils such as soybean, palm, and corn oils. It is made by a thorough process of refining, bleaching, and deodorization (RBD). These processes involve the use of physical and chemical agents that can alter the nutritional profile of the oil. 

For instance, there is a concern that the chemical hexane used during the extraction of canola oil can be harmful to your health. According to studies, however, the use of hexane imparts no toxicity or adverse effects to canola oil.

You can opt for cold-pressed or virgin canola oil, although studies have not reported any significant advantages of the costlier “virgin” or “cold-pressed” versions. Some companies may even adulterate virgin oils with RBD oils to lower the cost. 

Contains trans fats

Another concern is the presence of trans fats in canola oil. All refined vegetable oils contain some amount of trans fats that are produced during the deodorization process. This process helps remove any odor from the oil, making it bland and suitable for culinary use. 

The trans fat content in canola oil is too low to pose any health risk, but as with all other fats, moderation is key.

Genetically modified

Most rapeseed oil sold in stores is genetically modified. However, although many people try to avoid genetically modified foods, studies have now shown that they have a harmful effect on human health.