Should You Use Rapeseed Oil? Everything You Need to Know
Medically reviewed by Jamie Johnson, RDN
Rapeseed oil is known for its high content of unsaturated fatty acids, especially polyunsaturated fatty acids. It also contains components such as vitamin E, flavonoids, squalene, carotenoids, glucoraphanin, indole-3-carbinol, sterols, and ferulic acid.
Canola oil is a form of rapeseed oil that is low in erucic acid and has low levels of glucosinolates. Canola oil is the edible form of rapeseed. Industrial rapeseed may be used to produce items such as lubricants, hydraulic fluids, and plastics. It can also be used in biodiesel production.
Research of the potential health benefits of rapeseed oil and canola oil typically uses raw oil, which may affect the accuracy of results as the oil is usually consumed after frying, which can significantly alter its composition.
This article will discuss rapeseed oil, oil nutrition, potential health benefits, and potential downsides of rapeseed oil.
Unless otherwise specified, the terms "rapeseed oil" and "canola oil" will be used interchangeably for the edible form of rapeseed oil.
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What Is Rapeseed Exactly?
Rapeseed oil comes from the seeds of Brassica plants.
The canola plant is a bright, yellow-flowering plant in the Brassicaceae family (which also includes cruciferous vegetables like cabbage and broccoli).
Rapeseed Oil vs. Canola Oil
Rapeseed oil can be divided into two categories:
High-erucic acid rapeseed oil: Used in industrial production, not for culinary use
Low-erucic acid rapeseed oil: Canola oil is used for culinary purposes. Contains less than 2% erucic acid and less than 30 umol/g of glucosinates
Canola comes from the words "Canada" and "oil" as it was bred by Canadian scientists in 1976. In 1979, Canada registered the word canola to describe the new seed. In 1985, the U.S. Food and Drug Administration (FDA) granted canola oil the status of "generally recognized as safe" as a dietary component.
Rapeseed Oil Nutrition: Is Rapeseed Oil Healthy?
Rapeseed oil is low in saturated fatty acids and high in monounsaturated fatty acids, and polyunsaturated fatty acids. This may have cardioprotective benefits if used to replace a similar amount of saturated fat in the diet.
It also contains potential health-supporting active biological compounds, such as:
Phytosterols
Tocopherol
Phenolic compounds
Nutrition Information For 1 tsp (4.5 g) of Canola Oil
Energy: 39.8 calories (kcal)
Total lipid (fat): 4.5 grams (g)Fatty acids, total saturated: 0.331 g
Fatty acids, total monounsaturated: 2.85 g
Fatty acids, total polyunsaturated: 1.26 g
Fatty acids, total trans: 0.018 g
Choline, total: 0.009 milligrams (mg)
Vitamin E (alpha-tocopherol): 0.787 mg
Tocopherol, gamma: 1.23 mg
Tocopherol, delta: 0.045 mg
Tocotrienol, alpha: 0.001 mg
Vitamin K (phylloquinone): 3.21 microgram (µg)
Stigmasterol: 0.135 mg
Campesterol: 10.8 mg
Beta-sitosterol: 18.6 mg
Health Benefits of Rapeseed Oil
Some research suggests rapeseed oil could play a role in health benefits such as:
Reducing the risk of heart disease
Maintaining a healthy weight
Health benefits associated with high content of Omega-3 and Omega-6 fatty acids
Health benefits associated with beneficial bioactive compounds
Reducing Risk of Heart Disease
The unsaturated fatty acids and bioactive compounds in rapeseed oil may have a beneficial effect on cholesterol levels, especially compared with saturated fatty acids.
Multiple studies have noted a correlation between canola oil consumption and lowered LDL cholesterol ("bad cholesterol" is associated with cardiovascular disease). However, these studies often had other variables, such as replacing saturated fats with canola oil or having participants increase fruit and vegetable intakes, so a direct link between canola oil and lowered LDL cholesterol couldn't be conclusively made.
A review of studies that involved replacing saturated fats with canola oil or comparing diets high in saturated fats with canola-oil-based diets found results in multiple studies indicating that canola oil was associated with lower total cholesterol than saturated fats. This suggests substituting canola oil in place of saturated fats, including in foods that typically contain high amounts of saturated fat (like mayonnaise), could help lower cholesterol and, by extension, the risk of heart disease.
Maintaining a Healthy Weight
Saturated fatty acid intake has been linked with insulin resistance, obesity, and metabolic syndrome. Some research has found that replacing saturated fatty acids with monounsaturated fatty acids could help modulate insulin sensitivity and glycemic control. Canola oil-based diets have also been found to have positive results in modulating glucose and insulin levels compared with saturated fatty acid-based diets.
The link between canola oil and glucose and insulin levels is not conclusive as other factors in the subjects' lifestyles may have influenced the results.
Loaded With Omega-3 and Omega-6 Fatty Acids to Support Health
Canola oil contains a significant level of Omega-3 fatty acids.
Higher intakes of Omega-3 fatty acids have been associated with a lower risk of coronary artery disease and other cardiovascular outcomes. Most of the research on this link has been done on Omega-3 fatty acids from fish, but evidence is increasing for supporting plant-derived Omega-3 fatty acids as having health benefits.
Canola oil also contains linoleic acid (and its derivatives such as y-linoleic acid), an Omega-6 fatty acid. A diet rich in y-linoleic acid has been associated with a reduction in high blood lipid levels and high blood pressure, and other health benefits.
Contains Beneficial Bioactive Compounds
Rapeseed oil contains beneficial bioactive compounds such as:
Vitamin E: May help reduce the risk of degenerative diseases that affect the nervous system and muscles, and protect against cardiovascular diseases
Flavonoids: Act as antioxidants and may have anti-inflammatory effects
Carotenoids: Act as antioxidants, may have anti-inflammatory effects, and may protect against UV damage
Potential Downsides of Rapeseed Oil
While generally considered beneficial for health, there are some potential downsides of rapeseed oil.
Highly Processed
Rapeseed oil goes through a refining process involving:
Neutralization
Degumming
Bleaching
Deodorization
Some nutrients, including vitamin E, flavonoids, carotenoids, and major phospholipids, can be lost during the refining process.
Not Suitable For Prolonged Heating
The unsaturated fats in canola oil mean it doesn't hold up well with the prolonged heating required for restaurant frying, and can be harder to meet the needs of the food production industry in terms of keeping qualities. Hydrogenating it makes it more useful in this sense, but this creates trans-fats, which have known negative health effects.
Heating the oil can reduce some of its beneficial components. Heating food to high heat can also create compounds that may be carcinogenic.
Canola oil should not be reused once it has been cooked with, and fried foods should be limited.
Summary
Rapeseed oil can be divided into two categories: industrial and culinary. Culinary rapeseed oil is called canola oil and is low in erucic acid and glucosinolates.
Rapeseed oil is low in saturated fats and high in unsaturated fats. It also contains other bioactive compounds such as vitamin E, flavonoids, and carotenoids. Research suggests canola oil may have health benefits such as lowering the risk of cardiovascular disease, maintaining a healthy weight, and providing components that support health such as Omega-3 and Omega-6, particularly when it replaces saturated fatty acids.
Downsides of rapeseed oil include that it is highly refined, and that it is less suitable for prolonged heating.
Read the original article on Verywell Health.
