Why is Canola Oil Good for You?
Canola oil has undergone rigorous testing in humans and is recognized as a heart-smart oil by many health organizations. Even so, there is much misinformation and disinformation out there about canola oil and it can be difficult to know what to believe.
Here are the facts about why canola oil is good for you.
- Low in saturated fat
Canola oil has the least amount of saturated fat of any common culinary oil – half that of olive oil and soybean oil and is also free of trans fat. In fact, the Food and Drug Administration in the United States authorized a qualified health claim* for canola oil on its potential to reduce the risk of coronary heart disease. Swapping in 1 ½ tablespoons per day of canola oil for the same amount of saturated fat is all it takes.
- High in essential fatty acids
Our bodies need two polyunsaturated fats from foods that are called essential fatty acids. One of them is abundant in the foods we eat and the other isn’t as easily available. The one that is not as common is an omega-3 fat called linolenic acid. Canola oil has the most linolenic acid of the common cooking oils.
- Rich in monounsaturated fats
Along with polyunsaturated fats, monounsaturated fats are also thought to be good for heart-health. Canola oil is a rich source of oleic acid, a monounsaturated fat that is also found in olive oil and avocados.
- Good source of vitamin E
One serving of canola oil provides a good source of vitamin E, a dietary antioxidant that is lacking in the diets of many Americans. Plus, adding fats and oils like canola oil, to your veggies helps you absorb fat-soluble vitamins.
*Limited and not conclusive evidence suggests that eating about one and a half tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil. To achieve this possible benefit, canola oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.