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Question

I buy salads with expeller pressed canola oi GMO free. Is it a healthy oil? I know that Canola is not healthy.

Submitted by: mzdebra


Answer

Expert response from Connie Diekman

MEd, RD, LD, FADA

Friday, 21/08/2015 12:22

Canola oil is a good choice in oils. It has less saturated fat, the type of fat that elevates LDL or “bad” cholesterol, than sunflower, corn, olive, soy and/or peanut oils. It has a very high amount of monounsaturated fats, the type of fat that can help lower LDL cholesterol and may help boost HDL or “good” cholesterol. It is also a source of the omega 3 fatty ALA or alpha-linolenic acid which is an essential fatty acid for the body in that it cannot be made in the body, so it is important to choose fats that contain it. Canola oil, along with flaxseed oil, walnuts and chia seeds are the best plant sources of this omega-3 fatty acid.

 

This chart provides a picture of a wide variety of fats and their fatty acid content. You can see in this chart how well canola oil compares to other oils in terms of content of healthier fats.

 

Bottom figure from Personal Nutrition, 6th ed., Boyle & Anderson, Thomson/Wadsworth, 2007.

Answer

Expert response from Connie Diekman

MEd, RD, LD, FADA

Friday, 21/08/2015 12:22

Canola oil is a good choice in oils. It has less saturated fat, the type of fat that elevates LDL or “bad” cholesterol, than sunflower, corn, olive, soy and/or peanut oils. It has a very high amount of monounsaturated fats, the type of fat that can help lower LDL cholesterol and may help boost HDL or “good” cholesterol. It is also a source of the omega 3 fatty ALA or alpha-linolenic acid which is an essential fatty acid for the body in that it cannot be made in the body, so it is important to choose fats that contain it. Canola oil, along with flaxseed oil, walnuts and chia seeds are the best plant sources of this omega-3 fatty acid.

 

This chart provides a picture of a wide variety of fats and their fatty acid content. You can see in this chart how well canola oil compares to other oils in terms of content of healthier fats.

 

Bottom figure from Personal Nutrition, 6th ed., Boyle & Anderson, Thomson/Wadsworth, 2007.