- Canola oil is rich in energy; 100 g of oil provides 884 calories. However, its high ratio of mono-unsaturated fatty acids to saturated fatty acids makes it one of the healthy oil for consumption.
- It is one of the cooking oils with a high smoke point; 450 °F. This property can be employed in setting oil temperature while deep-frying food items. Canola oil has very good lipid profile. It has saturated, monounsaturated and polyunsaturated (SFA: MUFA: PUFA= 8: 61: 31) fats in healthy proportions. Cold-pressed oil is one of the stable cooking oil that has a very long shelf life.
Nutrient Composition of
Canola Oil
Like most highly refined oils, canola oil is low in essential
nutrients.
However, it does contain a little bit of the fat soluble
vitamins E and K.
A typical fatty acid composition of canola oil is (6):
- Saturated: 7%.
- Monounsaturated: 63%.
- Polyunsaturated: 28% (with Omega-6 and Omega-3 in a 2:1 ratio).
HIGH
IN GOOD FAT
Fats are made up of smaller units
called fatty acids. Canola oil is rich in two fatty acids that are essential in
your diet because your body can't make them:
- Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid. It protects against heart attacks and strokes by helping to lower bad cholesterol.
- Linoleic acid (LA) is an essential omega-6 fatty acid. It's important for the brain and for the growth and development of infants.
The ratio of omega-6 to omega-3 in
canola oil is 2:1, which is nutritionally ideal. Both of these fatty acids are
polyunsaturated.
Canola oil also contains very high
levels of heart-healthy monounsaturated fatty acids, which lower
bad cholesterol (LDL) and help control blood glucose.
Canola's heart-health claims are
backed up by the US Food and Drug Administration.
LOW
IN BAD FAT
Compared to all other vegetable oils
the market, canola oil has the lowest levels of the fats that are
"bad" for human health:
- Saturated fats raise the bad cholesterol (LDL) in your body and have been linked to coronary heart disease. Canola oil has the lowest saturated fat level of all vegetable oils. Olive oil contains twice as much saturated fat as canola oil.
- Trans fats raise bad cholesterol and lower good cholesterol (HDL). While all processed oils contain very small levels of trans fatty acids, canola oil is defined as zero trans fat by government regulatory authorities in North America.
Trans fats can be increased when
vegetable oils are partially hydrogenated to make them more solid. Be wise:
Choose canola oil and non-hydrogenated soft margarines instead of solid fats,
such as partially-hydrogenated margarine, shortening, lard and butter. High-oleic
canola provides additional opportunities to choose products that are free
of trans fat.
NO
Canola is free of cholesterol - a
soft, waxy substance present in all parts of your body. Too much LDL or
"bad" cholesterol can clog arteries and increase risk of heart attack
and stroke. OF CAN
GOOD
SOURCE OF VITAMIN E
One serving of canola oil each day
will deliver about a quarter of all the vitamin E you need. Vitamin E is an
antioxidant that protects your body's fats and proteins from free radical
damage. It may also help reduce the risk of heart disease, cancer and memory
loss.
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