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What is canola oil and what are its benefits and harms to our health?

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What is canola oil and what are its benefits and harms to our health?




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Canola oil is widely used in cooking and food processing, and there are many inconsistent and inconsistent results in canola oil research, and while some studies link it to improving health, many suggest that it causes inflammation and damages your memory and heart. Therefore, we know about this oil, how it is made, and what its benefits and harms are:


Canola is the crop of oilseeds made through plant hybridization, where scientists in Canada have developed an edible version of rapeseed, which - on its own - contains toxic compounds called aerosic acid and glucosin, and the name canola itself came from the name of Canada “Canada” and “ola” refer to oil.

Although canola seeds appear to be identical to rapeseed seeds, they contain different nutrients and their oil is safe for human consumption.

And canola oil is one of the types of vegetable oils found in a large number of foods, and it is made from crushed canola seeds, and many people have stopped eating this oil in their diet due to concerns about its health effects and methods of production, however, some people still wonder what If it is better to use canola oil or avoid it, we will discuss in this article whether canola oil is good or bad for our health.
* Nutritional content

Like most other oils, canola is not an abundant source of nutrients. Since a tablespoon of canola oil (15 ml) contains:

    Calories: 124.
    Vitamin E, equivalent to 12% of the RDI.
    Vitamin K, equivalent to 12% of the RDI.

Aside from vitamins E and K, canola oil is devoid of other vitamins and minerals.
* The formation of fatty acids

Canola is often described as one of the healthiest oils due to its low saturated fat level. Here's the analysis of the fatty acids of canola oil:

    Saturated fat: 7%
    Monounsaturated fat: 64%
    Polyunsaturated fats: 28%

The polyunsaturated fats in canola oil include 21% linoleic acid - more commonly known as omega-6 fatty acid - and 11% alpha-linolenic acid (ALA), a type of omega-3 fatty acid derived from plant sources.

Many people, especially those who follow plant-based diets, rely on alpha-linolenic acid sources to boost levels of omega-3 DHA and EPA, which are essential for heart and brain health.
Rich in omega-6 fats

One downside to canola oil is its high omega-6 fat content. Like omega-3 fats, omega-6 fats are essential for health and perform important functions in your body.

Modern diets tend to be very high in omega-6, found in many refined foods, and low in omega-3 whole foods, causing the imbalance that leads to increased inflammation.

While the most healthy ratio of omega-6 to omega-3 is 1: 1, a typical western diet is estimated to be around 15: 1. This imbalance is associated with a number of chronic conditions, such as Alzheimer's disease, obesity, and heart disease.
* From genetically modified materials

Genetically modified food has been designed to introduce or eliminate some traits, for example, high-demand crops, such as corn and canola, are designed to be more resistant to herbicides and pests.

Although many scientists consider GM foods safe, there are many concerns about their potential impact on the environment, public health, crop pollution, property rights, and food safety.

Over 90% of canola crops are genetically engineered in the United States and Canada. While genetically modified foods have been approved for human consumption for decades, there is little data on their potential health risks, leading many people to avoid them.



Canola oil is very refined:

Canola oil production involves high heat and exposure to chemicals. Canola is a chemically refined oil that goes through stages - such as bleaching and deodorizing - that involve chemotherapy.

Refining significantly reduces nutrients in oils, such as essential fatty acids, antioxidants, and vitamins.
Can Canola Oil Harm To Health?

Although canola oil is one of the most widely used oils in the food industry, relatively few long-term studies have been conducted on its health effects. What's more, many studies on its supposed health benefits are sponsored by the canola industry itself.

However, some evidence indicates that canola oil may adversely affect health in the following cases:
1- Increased inflammation

Several animal studies link canola oil to increased inflammation and oxidative stress. Where oxidative stress indicates an imbalance between harmful free radicals - which can cause inflammation - and antioxidants, which prevent or slow free radical damage.

In one study, mice consumed a diet of 10% canola oil, which saw a decrease in several antioxidants, and increases in LDL cholesterol levels, compared to mice fed soybean oil. In addition, the diet of canola oil significantly reduced life and resulted in a significant increase in blood pressure.

Another study in mice showed that the compounds formed during the heating of canola oil increased some of the signs of inflammation.
2- The effect on memory

Animal studies also indicate that canola oil may negatively affect memory. A study in mice found that chronic exposure to a diet rich in canola resulted in significant memory damage and a significant increase in body weight.

In a one-year human study, 180 elderly people were randomly assigned to either a controlled diet rich in refined oils - including canola - or a diet that replaces all refined oils with 20-30 ml of extra virgin olive oil per day. The results showed that those in the olive oil group showed improved brain function.
3- Effect on heart health:

While canola oil is promoted as a heart-healthy and healthy fat, some studies dispute this claim.

In a study conducted in 2018, 2,071 adults reported how often they used certain types of fats in cooking.

Among overweight or obese participants, those who usually used canola oil for cooking were more likely to have metabolic syndrome than those who rarely or never used it.

Metabolic syndrome is a group of food-related illness conditions: high blood sugar, abdominal excess fat, high blood pressure, and high levels of cholesterol or triglycerides, which occur together, which increases the risk of heart disease.

In addition, a recent review concluded that replacing saturated fats with vegetable oils is unlikely to reduce heart disease or death due to heart disease or total deaths, so more research is needed on canola oil and heart health.
Alternative cooking oils:

The following oils are thermally stable, and can replace canola oil for various cooking methods, such as frying.

But keep in mind that saturated fats like coconut oil are the best option when using high-temperature cooking methods - such as frying - because they are less prone to oxidation:

    Olive oil: It is rich in anti-inflammatory compounds, including polyphenols, which may prevent heart disease and mental deterioration.
     
    Coconut oil: It is one of the best oils for high-temperature cooking, and may help increase HDL cholesterol.
     
    Avocado Oil: It is heat resistant and contains carotenoid antioxidants and polyphenols, which may benefit heart health.

The following oils should also be allocated for other uses that do not include heat, such as:

    Flaxseed oil: Studies show that flaxseed oil may help lower blood pressure and reduce inflammation.
     
    Nut oil: Nut oil has a rich flavor, and has been shown to lower blood sugar and cholesterol levels.
     
    Hemp Seed Oil: Hemp oil is very nutritious and has an ideal nutty flavor with salads.

Canola and Erosic Acid

Some websites claim that canola oil contains high levels of erosic acid, a substance that can be toxic to humans, and can lead to diseases ranging from shortness of breath to blindness. But canola oil contains levels of erosic acid much lower than the FDA standards.
* Do I take or avoid canola oil?

 Canola-based diets reduce plasma cholesterol levels compared to diets that have higher levels of saturated fatty acids, as canola oil consumption also affects biological functions that affect various other biomarkers of disease risk.

Research has been done in the literature to examine the effects of canola oil consumption on coronary heart disease, insulin sensitivity, lipid peroxide, inflammation, energy metabolism and cancer cell growth.

The data revealed significant decreases in total and low-density cholesterol, as well as other positive measures, including increased tocopherol levels and improved insulin sensitivity, compared to the consumption of other dietary fat sources.

In short, increasing scientific evidence supports the use of canola oil, other than its beneficial measures to generalize lipid levels, as an ingredient that promotes health in the diet.

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