Canola oil is produced from a specific cultivar of the rapeseed plant that was bred by Canadian scientists to contain low acid levels. The breeding was done conventionally, so the plants that produce canola oil are not considered genetically modified organisms. The name is derived from "Canadian oil low acid."
Basic Nutrition
Canola oil, like all oils, is primarily composed of fat. In a one-tablespoon serving, there are 14 g of fat and no carbohydrates, fiber or protein. There is no sodium in canola oil. Canola oil is cholesterol-free.
Fat Composition
The fat in canola oil is made up mainly of healthy monounsaturated fat and polyunsaturated fat. A serving of canola oil has 8.9 g of monounsaturated fats and 3.9 g of polyunsaturated fats. Included within the polyunsaturated fats are essential omega fatty acids, including omega-6 and omega-3. One tbsp. of the oil has 2.6 g of omega-6 fatty acids and 1.28 g of omega-3 fatty acids.
Micronutrients
There are 2.44 mg of vitamin E, in the form of alpha-tocopherol, in a serving of canola oil, which gives you about 12 percent of the daily recommended intake. It also contains 3.8 mg of gamma-tocopherol, a less potent variant of vitamin E. Vitamin E is a powerful antioxidant and may provide relief from a variety of health conditions, such ad allergic rhinitis, atherosclerosis and diabetes. However, more research is needed before definitive claims can be made about vitamin E's efficacy for these health problems. Canola oil also contains 10 mcg of vitamin K, which is needed for proper blood clotting and bone health.
Health Benefits
The monounsaturated and polyunsaturated fats in canola oil can lower blood cholesterol, according to the Canola Council of Canada. These fats lower LDL cholesterol, which builds up in arteries to form plaques and contribute to heart disease. Replacing saturated fats in the diet with canola oil may also protect against heart arrhythmias, but this correlation remains under investigation.
Myths
According to MayoClinic.com, a common myth about canola oil is that it contains a toxin called erucic acid. This is because rapeseed plants contain high levels of this compound. However, the breed of plants used to create canola oil were specifically designed to not have much erucic acid, so the oil produced from them is considered safe.
Considerations
Canola oil may be a healthy substitute for other oils and fats in the diet, but you should still consume it in moderation. A single tbsp. of canola oil contains 124 calories. Your total fat intake should be limited to less than 30 percent of your daily caloric intake.
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