Canola oil is good for stir-frying, especially if you're concerned about heart health. Eating solid fats like butter and shortening is linked to increased blood-cholesterol levels. Using a "healthy" cooking oil like canola oil adds moisture to stir-fries, baked goods and other dishes, and it also lowers blood-cholesterol levels when used in moderation.
About Canola Oil
Canola oil comes from the seeds of the golden flowers of the canola plant, which falls in the brassica family. Other members of the brassica family include cauliflower and cabbage. Canola oil is low in saturated fat and rich in monounsaturated fat, which, along with polyunsaturated fat, decreases high cholesterol levels. Monounsaturated fat is also found in other plant-based liquid oils, such as olive and soybean oil, and in avocados.
Nutrition
One tbsp. of canola oil has 214 calories and 14 g total fat. Of the oil's total fat, only 1 g is saturated; around 9 g of the oil is made up of monounsaturated fat; and roughly 4 g of the oil is made up of polyunsaturated fat. Canola oil has no sodium or dietary cholesterol. Canola oil also contains beta sitosterol, a plant sterol that may also reduce your blood-cholesterol levels, according to Drugs.com.
Cooking Tips
Use canola oil sparingly in your wok, or use canola oil in spray form to coat your cooking surface. If you are adding meat to vegetables, choose lean, skinless chicken breast or fish and go easy on the teriyaki sauce and soy sauce -- these are high in sodium. Use vegetable broth or wine in stir-fries to give food extra taste and moisture.
Other Information
Canola oil is a good oil for stir-frying, but too much of a good thing can add a lot of unnecessary calories to your meals. The dietary fat in cooking oils has the most calories of all nutrients, at 9 calories per g, compared with protein and carbohydrates, which give you only 4 calories per g. Limit the amount of total fat you get each day to 20 to 35 percent of your total calories. Get no more than 7 percent from saturated fat and 1 percent or less from trans fat.
References
- Canola Council of Canada: What is Canola Oil?
- MayoClinic.com: Canola Oil: Does it Contain Toxins?
- American Heart Association: Meet Mon
- American Heart Association: Know Your Fats
- American Heart Association: Healthier Preparation Methods for Cooking
- USDA National Nutrient Database for Standard Reference: Canola Oil
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