Rapeseed oil, like olive oil, sunflower oil or coconut oil, is obtained from vegetable products and therefore belongs to the group of vegetable oils. It is rich in unsaturated fatty acids and also has a particularly favorable ratio of omega-3 to omega-6 fatty acids. That is why rapeseed oil is considered to be extremely healthy. In the kitchen, it can be used for both frying and baking.
Canola oil – a vegetable oil
Rapeseed oil is mainly obtained from rapeseeds. However, only a small part of the seeds is used for the production of edible oil. The much larger part is needed for the production of biofuels. Here, the rapeseeds are processed into vegetable oil fuel, but much more frequently into biodiesel. In addition to biofuels, canola oil is also used in many other products: Among other things, it is in
- Plant protection products
- Feedstuffs
- Engine and lubricating oils
- Solvents
- Varnishes and paints
In addition, it is used in the medical industry for the production of ointments.
Refined and cold pressed oil
Rapeseed oil can be obtained by two different processes: One is by hot pressing (refining) and the other is by cold pressing. Only the yellow seeds of the fruit are used to produce the oil. The black skin is removed so that no bitter substances can get into the oil. Cold-pressed canola oil has the advantage over refined varieties in that it contains more vitamins, carotenoids and other fatty substances. These lipid companions prevent the formation of harmful fat breakdown products by inhibiting the oxidation of unsaturated fatty acids.
Is canola oil healthy?
Originally, canola oil was used only for technical purposes. It was only after canola varieties with a lower bitter content were bred that the oil could also be used for the production of edible oils and fats. Today, it is known that rapeseed oil is extremely valuable from a nutritional point of view, as it has many unsaturated fatty acids and contains hardly any cholesterol. In this respect, the vegetable oil differs significantly from animal fats such as butter. The latter usually contain many saturated fatty acids and are also lower in cholesterol. In addition to unsaturated fatty acids, rapeseed oil is also rich in vitamin E and carotenoids. Vitamin E is an important free radical scavenger that protects our cells from free radical damage. Carotenoids also act as antioxidants in the body and scavenge free radicals. This can slow down aging processes and prevent cardiovascular disease.
Why is canola oil harmful?
Despite all the positive effects, canola oil can also potentially have harmful effects on health. A 2017 study suggests that canola oil may have a negative effect on memory. In an animal experiment, the memory performance of mice on a canola oil diet decreased significantly. The researchers also found increased levels of peptides in the animals’ brains, which are suspected of promoting the development of Alzheimer’s disease.
Unsaturated fatty acids are valuable
Canola oil is 50 to 60 percent monounsaturated fatty acids and 25 to 30 percent polyunsaturated fatty acids. Thus, while it provides fewer monounsaturated fatty acids than olive oil, it contains a higher percentage of polyunsaturated fatty acids. In contrast to animal fats, canola oil contains hardly any saturated fatty acids. Unsaturated fatty acids are very important for the human body: they lower the level of the unfavorable LDL cholesterol in the blood and have a positive effect on our cardiovascular system. Some polyunsaturated fatty acids are essential for the body, which means that it cannot produce them itself, but must absorb them through food.
Omega-3 and omega-6 fatty acids
Omega-3 and omega-6 fatty acids belong to the essential polyunsaturated fatty acids. For us humans, the ratio in which the two fatty acids are related to each other is especially crucial. If we consume too many omega-6 fatty acids, this can have a negative effect on cholesterol levels. A 2:1 ratio of omega-6 to omega-3 fatty acids – as found in canola oil – is ideal for humans. The distribution of fatty acids is extremely favorable in both cold-pressed and refined canola oil.One tablespoon of the oil already covers a large part of the daily requirement of omega-3 fatty acids. In addition, fish such as mackerel, salmon or herring are good sources of omega-3 fatty acids. Therefore, fish should be on your menu once or twice a week if possible.
Canola oil for frying and baking
Canola oil is highly recommended for use in the kitchen due to its valuable ingredients. Depending on the intended use, you can either use cold-pressed or refined oil. Refined canola oil is more commonly used for baking and frying because it has almost no flavor of its own and is very heat stable. Cold-pressed rapeseed oil, on the other hand, is more suitable for preparing salads or dips – provided you like the oil’s characteristic, nutty, seed-like inherent flavor. Cold-pressed rapeseed oil, on the other hand, is less suitable for heating, as the polyunsaturated fatty acids contained in the oil can be decomposed in the process. These are sensitive to oxygen and high temperatures due to their double bonds. As a result of the decomposition, the omega-3 and omega-6 fatty acids not only lose their healthy effect, but there is also a risk of the formation of potentially harmful trans fatty acids. Canola oil has a relatively long shelf life; once opened, you can usually use it for several months. To extend the shelf life, store the oil in a dark and cool place if possible.
