Is Canola Oil Actually Bad For You? Here's What Nutritionists Have To Say

There’s no denying that some cooking oils have a better rap than others. Canola oil tends to receive less praise than other options like heart-healthy olive oil and avocado oil. 

Canola oil is extracted from the seeds of the rapeseed plant, which is part of the brassicaceae family1, as are cabbage and broccoli.

“The word ‘canola’ is actually derived from the title ‘Canadian oil, low acid,’ with the oil actually derived from rapeseed plants,” registered dietitian Whitney Crouch, RDN, CLT tells mindbodygreen. As such, the largest cultivar of rapeseed plants and manufacturer of canola oil is Canada, with the United States being its largest importer. 

Part of the reason why canola oil gets a bad rap is that it’s highly refined (as are some other vegetable oils like corn, soy, and palm), meaning it goes through bleaching and deodorizing before it can be consumed. This process requires harsh chemicals (most commonly hexane), Crouch explains.

However, canola oil does have some redeeming qualities. Take note of its fat lipid profile, for example. Canola oil is very low in saturated fat and higher in Alpha-linolenic acid (ALA)2, an omega-3 fatty acid, than other cooking oils, registered dietitian Kelly Jones, MS, RD, CSSD, LDN tells mindbodygreen.

Canola oil is a cooking oil with high monounsaturated fat content (it has 62% oleic acid4), moderate levels of polyunsaturated fats (32%5), and low levels of saturated fat (less than 7%5). Canola oil has around 12% α-linolenic acid5—omega-3 fatty acids that Jones notes are healthy for your heart, brain, skin, and hair. 

Canola oil is rich in monounsaturated and polyunsaturated fatty acids, which include omega-3 and omega-6 fatty acids.

Canola oil contains sources of vitamins E and K, which both help support skin and hair health.

A review published in the International Journal of Molecular Sciences in 2017 summarized the potential benefits of canola oil for skin health9.

“The review highlighted the anti-inflammatory, antioxidant, and moisturizing properties of canola oil, and concluded that canola oil has the potential to be a valuable ingredient in skincare products,” Zhu says. “Vitamin K, in particular, can help support the production of collagen10 in the body, which is a protein that serves as the building block for skin and hair,” Zhu says. 

“Canola oil is low in saturated fats (fats linked to an increased risk for heart disease13) and high in monounsaturated fats (fats that support heart health14) including omega 3 and omega 6 fatty acids, which is why it’s often mentioned that it can fit into a part of a healthy diet to support cardiovascular health,” Zhu explains.

One 2019 meta-analysis found that canola oil consumption reduced total cholesterol and LDL15 in participants older than 50 years old, suggesting that it could potentially postpone heart disease progression, Zhu notes.

What’s more, a recent study published in the journal Nutrients found that after 12 weeks of consuming canola oil, participants had significant improvements in metabolic profile16, including reductions in total cholesterol, LDL cholesterol, and triglycerides, as well as improvements in insulin sensitivity.

Processed foods that contain canola oil tend to be high in added sugars, salt, and preservatives, which can contribute to several other health concerns, such as type 2 diabetes17 and high blood pressure18, Zhu notes.

While canola oil does contain anti-inflammatory omega-3 fatty acids, it also has omega-6 fatty acids. “A diet that is too high in omega-6 PUFAs and too low in omega-3 PUFAs (found in fatty fish, nuts, and seeds) can disrupt the balance of these fats in the body,” Zhu says.

Canola oil contains linolenic acid21, which makes it susceptible to oxidation.

“Oxidation is a chemical process that occurs when the oil is exposed to oxygen, which causes the oil to break down and lose its nutritional value,” Zhu says. It can also lead to the formation of compounds that negatively impact health and well-being22, as well as minimize any anti-inflammatory properties of the oil.

The plants that canola oil comes from are often treated with pesticides23 and/or genetically modified to enhance their resistance to pests and other predators.

“While there is no conclusive evidence that GMOs themselves are harmful to human health, some studies have suggested that consuming genetically modified foods24 may be associated with an increased risk of allergic reactions, antibiotic resistance, and other health issues,” Zhu says.

While canola oil is low in saturated fat and higher in heart-healthy fatty acids than some oils, it's still not the best choice for home cooking. It's often heavily refined and treated with pesticides and GMOs. Plus, it's used in large quantities in food preparations that are not as nutritious.

You're better off cooking with more healthful options like olive oil or avocado oil at home, and eating fried and packed foods that contain canola oil in moderation. Being mindful when dining out and reading labels on food products at the grocery store is one way to keep canola oil consumption in check. Balance the oil out with a diet that's rich in a variety of healthy fats, like nuts, seeds, and fatty fish.

“Cold pressed extra virgin olive oil is an antioxidant-rich oil25 with a favorable fatty acid profile, including high levels of heart-healthy oleic acid,” Crouch says. Olive oil has a fat lipid profile of 14% saturated fatty acids, 73% monounsaturated fatty acids, and 11% polyunsaturated fatty acids.