4 Canola Oil Myths, Debunked
Despite what may be making the rounds on social media, this seed oil deserves a spot on your counter.
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Seed oils have been getting a lot of flak on social media lately, causing many to be hesitant to use them – canola oil (which is derived from the seeds of the canola plant) included. But are these claims true? Here we break down canola oil basics and dive into popular claims about its health and processing.
What is canola oil?
The canola plant is part of the Brassicaceae family, which is in the same botanical family as broccoli, cauliflower and cabbage. The oil is derived from the seed of the canola plant which is grown in Canada, Europe, Australia and parts of the U.S. Each canola plant grows between three to six feet tall and produces gorgeous yellow flowers. As the plant matures, small pods (similar in shape but much smaller than pea pods) form with each pod containing 20 round black or brownish-yellow seeds. Each seed contains about 45-percent oil.
The seeds are crushed to extract the oil by “expeller-pressing” or “cold-pressing” depending on the temperature used. These methods remove about 80-percent of the oil from the canola seeds.
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How did canola oil get a bad reputation?
Melissa Joy Dobbins, MS, RDN, CDCES, Owner of Sound Bites, Inc. and Host of podcast Sound Bites says that fearmongering works. “Influencers love to use fear and demonize foods or nutrients to gain followers and increase their exposure.” According to a 2024 Dublin City University and MyFitnessPal survey, only 2.1 percent of health and nutrition content analyzed on TikTok were classified as accurate. In addition, Dobbins explains that the science is sometimes too complex for people to easily understand and trust. Taking a grain of truth and twisting it is common practice for those who want to spread mis/disinformation. For example, when it comes to canola oil, certain production and processing terms such as “bleaching” can inadvertently mislead or concern the public unnecessarily.
Here are four of the most common myths, debunked.
Myth: Canola oil is bleached.
Many incorrectly believe that a part of the canola oil production process involves using actual bleach. In this context, the term “bleaching” refers to the process of removing color pigments to produce a clear oil – not with bleach, but with clay. The pigments are removed via a filter with natural food-grade clay called diatomaceous earth. This clay is also used in other food processing; for instance, in wine production to remove unwanted particles.
Myth: Canola oil is an ultra-processed food (UPF).
According to Dobbins, the presence of canola oil in “many packaged and processed foods (some of which may be high in fat, sugar and/or sodium) is often cited as a reason for their unhealthfulness.” In addition, Dobbins explains that the basis for some claims about adverse health effects of canola oil is their association with UPF. However, this association doesn’t necessarily mean that the seed oils themselves are unhealthy. Plus, according to the NOVA classification system, seed oils (like canola oil) are not considered to be ultra-processed.
Myth: The ratio of omega-6 fats to omega-3 fats is harmful.
Years ago, it was believed that the imbalanced ratio of omega-6 fats to omega-3 fats was thought to be harmful. Seed oils like canola have a higher amount of omega-6 fats and lesser amounts of omega-3s. To this day people claim that the omega-6 imbalance in canola oil is harmful or toxic. However, “leading health authorities no longer consider this ratio to be a useful measure of diet quality,” says Dobbins. Instead, she explains that we should emphasize consuming sufficient amounts of both omega-6 and omega-3 fatty acids as both types of fatty acids promote health.
Myth: Canola oil causes inflammation.
“Despite claims that seed oils such as canola oil may have negative effects on health, consumption of seed oils is associated with numerous health benefits, according to a peer-reviewed manuscript published in the British Journal of Nutrition in October of 2024,” says Dobbins. In this publication, a group of internationally recognized experts reviewed the research to date, including clinical evidence and population studies, and concluded that “vegetable oils derived from seeds, such as corn, soy and canola, may lower risk of chronic diseases due to their monounsaturated fatty acids and omega-6 and omega-3 polyunsaturated fatty acids.”
All seed oils are vegetable oils and are derived from the seed of the plant and are “relatively low in saturated fat and high in unsaturated fat including monounsaturated and polyunsaturated fats,” says Dobbins. The polyunsaturated fats include linoleic acid (omega-6 fats) and alpha-linolenic acid (omega-3 fats). It is the omega-6 polyunsaturated fat linoleic acid that has been accused of contributing to inflammation. However, Dobbins says, “Leading health organizations have concluded that omega-6 polyunsaturated fatty acids (PUFA) don’t increase inflammation. In fact, evidence suggests that diets high in omega-6 fats reduced inflammation markers or left them unchanged.”
Further, the U.S. Food and Drug Administration (FDA) authorized a qualified health claim for canola, soybean and corn oils where consumption has been linked to the reduced risk of heart disease when used in place of saturated fat.
So, is canola oil healthy?
Many of the misconceptions around the use of canola oil have been based on antiquated claims that have been disproven based on scientific evidence. Canola oil is a healthful addition to any healthy eating plan and can be used in your healthy oil repertoire.
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