Fat in the diet is extremely important. Without fat, our bodies will not work properly.
However there is a lot of confusion about the health effects of different types of fats and cooking oils.
A healthy cooking fat on the market is said to be canola oil (canola oil).
Canola oil is low in saturated fat and high in polyunsaturated fats, including Omega-3 fatty acids.
Manufacturers call it "the world's healthiest cooking oil" - although some experts disagree with this statement.
This article will help you better understand the nature of canola oil, and know how it affects your health.
What Is Canola Canola Seed Oil?
Rapeseed oil is often used for industrial purposes.
It has a low production cost, but people cannot eat it because it contains some unprofitable substances:
- Erucic acid: a fatty acid that causes heart damage in some experiments on mice.
- Glucosinolate: bitter compound that makes oil smell bad.
A series of Canadian scientists want to turn canola oil into an edible oil, so they use breeding techniques to "create" particles that contain less harmful substances.
This is how canola oil is created, but the word "canola" is just a term used to advertise. It symbolizes Canadian oil (some believe it is Canadian oil with a low acid content).
Canola canola is not a rare plant. It is just a hybrid rapeseed with low levels of unwanted compounds.
Since 1995, biotech giant Monsanto has produced genetically modified rapeseed to revive Roundup herbicides.
Today, about 90% of canola canola in the world are genetically modified crops.
Summary: Canola oil is an oil extracted from genetically modified rapeseed containing low levels of harmful substances. Most of the world's canola are genetically modified crops.
How Is Canola Oil Produced?
The fact shows that canola oil is not the same as the simple processes used to produce common fats or other oils such as butter, olive oil or coconut oil.
During the production process, canola is exposed to high temperatures, making the oil susceptible to degradation. Canola oil is a polyunsaturated fat, very sensitive to high temperatures, so it is easily oxidized (prone to rancidity).
To extract the oil from the seed, a toxic solvent called hexane was used.
During this very unnatural production process, some oil is damaged. And you won't realize it, because the oil has been deodorized.
A study that analyzed canola oil and soybean oil found in green shelves in the US showed that 0.56% to 4.2% of the fatty acids in them are toxic trans fats. .
And unfortunately, this is not written on the label.
Artificial trans fat is extremely harmful and is responsible for many serious illnesses, especially heart disease - the biggest killer in the world.
However, canola oils produced by cold pressing and organic without undergoing the same production process will not contain too many oxidized fats or trans fats.
Unfortunately, most rapeseed or oil oils are produced by industrial processing.
Summary: Rapeseed oil is produced by unnatural, high-temperature, deodorizing, and toxic hexane solvents, and contains a large amount of toxic trans fat.
Nutrition Composition Of Canola Oil
Like other refined oils, canola oil contains very few essential nutrients.
However, it contains a little fat soluble vitamins E and K.
A typical fatty acid component of canola oil is (6):
- Saturated fatty acids: 7%.
- Monounsaturated fatty acids: 63%.
- Polyunsaturated fatty acids: 28% (with Omega-6 and Omega-3 in a 2: 1 ratio).
You note that the number and proportion of substances also vary in different batches of oil.
From an old point of view, saturated fat is harmful fat, and unsaturated fat is very good. And from this point of view, canola oil is very good.
But it actually proved that, although saturated fat was considered bad in the past, recent studies show that saturated fat does not bring any negative effects to the body. , especially heart disease.
Therefore, with low saturated fat content, canola oil is no longer suitable for excellent marketing slogans.
Besides, canola oil is also rich in monounsaturated fat, a healthy fat. This fat is found abundantly in olive oil.
Now the polyunsaturated fats are a matter of concern.
It is true that canola oil contains a balanced ratio of Omega-6 and Omega-3 fats.
However, you must always remember that, although we need a lot of polyunsaturated fats, it's absolutely not necessary.
Therefore, eating a lot of canola oil will increase the consumption of polyunsaturated fats to an unnatural level, many times more than we need during evolution.
These fatty acids do not get integrated into cell membranes and are prone to oxidation, which can cause chain reactions of free radicals and critical molecular damage such as proteins and DNA (8, 9).
In addition, Omega-3 in canola oil is ALA (Alpha Linolenic Acid).
ALA is the plant form of Omega-3, it is useless until it is converted to animal fats EPA and DHA.
Some studies have shown that humans are not effective in converting ALA to EPA and DHA, so high levels of Omega-3 in canola oil are not worth mentioning.
You should also remember that during the production of these heart-healthy polyunsaturated fats, rancid and a large part have turned into trans fat.
If you want a good source of Omega-3, you should eat some fish 1-2 times / week or supplement with fish oil.
Summary: Although canola is polyunsaturated fat, most of them are rancid or trans fat in the production process. It has a low saturated fat content, but this is not really important, because saturated fat is completely harmful.
Canola Oil Lower Cholesterol, But Does It Have A Problem?
We have a few controlled trials on people who use canola oil and see what happens to signs of blood like cholesterol.
In these studies, canola oil lowered overall cholesterol, LDL cholesterol and fat blood levels by up to 25%. It has little effect on HDL concentration.
However, these studies are only done in a very short time, the longest is 4 months, the rest is 3-4 weeks, so it does not give any results regarding heart disease.
It is important to realize that cholesterol is a risk factor, not an essential factor for disease.
To know if certain factors can prevent heart disease, we need to check many factors, not every one related to blood.
Other long-term studies have shown that vegetable oils that lower cholesterol levels in a short period of time may increase the risk of heart disease in the long term.
So consuming oils that lower cholesterol for a short period of time can have adverse effects on your health.
No Bad Canola Oil As Vegetarian Oils, But Still Not Used
If canola oil is produced by organic cold pressing, the fats in it will not oxidize and turn into toxic trans fat. Thus it can be considered a healthy cooking oil.
But I myself will definitely not choose it, because it has too much polyunsaturated fat.
Ordinary canola canola oil (mostly consumed by most people) is poor in nutrients, high in omega-6 fat, high in trans fat and high in omega-3s in fat inefficient.
To get the healthiest fat, you should consume olive oil and coconut oil. These two oils are both nutritious and have a healthy fat content that is essential for body growth.
Through this article, I hope you will know how to choose the healthiest fat in addition to your family's daily meal.