Canola Oil: Why It’s Bad for Your Health

Canola oil is often marketed as a “healthy” choice because of its low saturated fat content and omega-3 fatty acids. However, growing research suggests that canola oil may not be as good for your health as advertised. In fact, it could negatively impact your health, especially when consumed in large amounts or highly processed forms.

What is Canola Oil?

Canola oil comes from the seeds of the canola plant, a type of rapeseed. Manufacturers extract the oil using high heat and chemical solvents like hexane. While traditional plant breeding originally developed canola oil, most of today’s crops are genetically modified (GMO) to withstand herbicides. This raises concerns about the oil’s purity and potential health effects.

Key Health Concerns with Canola Oil

1. Highly Processed and Refined

One of the biggest problems with canola oil is that it’s highly processed. To extract the oil from the seeds, manufacturers use high heat and chemical solvents. This not only strips away the oil’s natural nutrients but also leads to the formation of trans fats—dangerous fats that are known to increase the risk of heart disease, stroke, and type 2 diabetes.

Insight: A study published in Journal of Food Science and Technology found that refined vegetable oils, including canola oil, can contain trans fats even if labeled as trans fat-free. These trace amounts accumulate with regular consumption and contribute to poor heart health.

2. Omega-6 Fatty Acids and Inflammation

Canola oil is often praised for its omega-3 content, but it’s also high in omega-6 fatty acids. While omega-6 fats are necessary in small amounts, the Western diet tends to have too much, causing an imbalance between omega-3 and omega-6. This imbalance can lead to chronic inflammation, which is linked to diseases like heart disease, arthritis, and even cancer.

Insight: According to a review in The Sage Journal, consuming too many omega-6 fatty acids, as found in processed vegetable oils like canola, is a known contributor to chronic inflammation.

3. Linked to Cognitive Decline

Emerging studies suggest that canola oil may harm brain health. A 2017 study published in Scientific Reports found that long-term consumption of canola oil worsened memory and learning in mice. The study also linked canola oil to the development of amyloid plaques, a marker of Alzheimer’s disease.

4. Oxidation and Free Radical Formation

Canola oil’s high smoke point makes it a popular choice for cooking at high temperatures, but doing so can produce harmful compounds. When exposed to high heat, canola oil forms lipid peroxides and aldehydes. These compounds can damage your cells, leading to oxidative stress, which is linked to aging, cancer, and chronic diseases.

Insight: A study published in Scientific Reports found that frying food in canola oil produces aldehydes, toxic compounds that contribute to cell damage and increase the risk of diseases like cancer and heart disease.

Genetically Modified Concerns

Over 90% of canola crops grown in the U.S. are genetically modified to resist herbicides like glyphosate. The World Health Organization’s International Agency for Research on Cancer (IARC) has raised concerns about glyphosate’s potential to cause cancer. While GMO canola oil itself may not contain herbicide traces, the widespread use of glyphosate raises questions about the safety of these oils.

Insight: According to a study in The Springer Journal, found that exposure to glyphosate, commonly used on GMO crops, increases the risk of cancer and other health issues, raising concerns about even indirect health effects.

Alternatives to Canola Oil

Given the health risks associated with canola oil, it’s important to consider healthier alternatives. Here are some heart-healthy, nutrient-rich oils you can use instead:

• Extra Virgin Olive Oil: Packed with antioxidants and healthy monounsaturated fats, olive oil supports heart health and brain function. Studies have shown it reduces inflammation and the risk of chronic diseases.
• Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a great option for cooking at high heat without producing harmful compounds.
• Coconut Oil: While higher in saturated fat, coconut oil has a stable structure, making it resistant to oxidation at high temperatures. It also offers antimicrobial benefits due to its lauric acid content.

Conclusion

Despite its reputation as a “heart-healthy” oil, canola oil’s highly processed nature, high omega-6 content, and links to inflammation and cognitive decline make it a poor choice for long-term health and longevity. Its widespread use in processed foods adds to the problem. For those aiming to protect their health, consider healthier alternatives like single-source extra virgin olive oil and avocado oil.

By making informed choices about the oils we use in our kitchens, we can significantly improve our overall health. Remember, it’s not just about eliminating unhealthy options—it’s about replacing them with nutrient-dense, sustainable ingredients that truly support your body’s needs.

References

• Lauretti E, Praticò D. Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimer’s disease. Sci Rep. 2017 Dec 7;7(1):17134. doi: 10.1038/s41598-017-17373-3. PMID: 29215028; PMCID: PMC5719422.
• Moumtaz S, Percival BC, Parmar D, Grootveld KL, Jansson P, Grootveld M. Toxic aldehyde generation in and food uptake from culinary oils during frying practices: peroxidative resistance of a monounsaturate-rich algae oil. Sci Rep. 2019 Mar 11;9(1):4125. doi: 10.1038/s41598-019-39767-1. PMID: 30858398; PMCID: PMC6412032.
• Tarazona JV, Court-Marques D, Tiramani M, Reich H, Pfeil R, Istace F, Crivellente F. Glyphosate toxicity and carcinogenicity: a review of the scientific basis of the European Union assessment and its differences with IARC. Arch Toxicol. 2017 Aug;91(8):2723-2743. doi: 10.1007/s00204-017-1962-5. Epub 2017 Apr 3. PMID: 28374158; PMCID: PMC5515989.
• Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and alternative approach – A review. J Food Sci Technol. 2011 Oct;48(5):534-41. doi: 10.1007/s13197-010-0225-8. Epub 2011 Jan 28. PMID: 23572785; PMCID: PMC3551118.
• Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008 Jun;233(6):674-88. doi: 10.3181/0711-MR-311. Epub 2008 Apr 11. PMID: 18408140.