Is Canola Oil Good for You? Here Are the Opinions of Dietitians

It might be difficult to know who to trust when everyone with or without sufficient nutrition expertise has a megaphone to yell their healthy eating advise. Therefore, we asked a group of dietitians to shed some light on a debate that has been in the news recently. Are these diet influencers tainting the debate or is canola oil killing us?

Canola Oil
Is Canola Oil Good for You?

We used to acquire our nutritional guidance from dietitians, books, or magazines only a decade or two ago. But because to applications like TikTok, Instagram, and Facebook, millions of voices may now reach us every day and muddle any issue.

The Canola Oil Debate

Numerous “health gurus” and other prominent personalities have bragged in dozens of films that canola oil is more chronically inflammatory than sugar or any other processed carb. According to a recent TikTok article, “They’re incredibly unstable fats that are already rancid before you eat them, and if you cook with them, they get even more rancid as they oxidize and muck up their cells.”

Almost all of the top causes of mortality in America, such as heart disease, type 2 diabetes, and cancer, as well as autoimmune diseases and joint problems, are known to be correlated with chronic inflammation. This might be a huge concern since Americans use canola oil to cook at a rate of 2.41 million metric tons annually, which is treble the amount we used only two decades ago, according to statistics from March 2022. If this statement were accurate, it may be…

According to Alex Caspero, RD, a registered dietitian with a practice in St. Louis and the proprietor of Delish Knowledge, “nutrition science is sort of dull and with the development of TikTok, it seems like everyone wants to be a health influencer.” It’s simpler to make exaggerated statements without supporting proof, regardless of one’s level of expertise or knowledge in medicine or nutrition, particularly when the remarks are posted on several accounts.

This complicates matters, according to Caspero, as the emergence of social media has allowed anybody to pass for an authority so long as they have a platform. A claim gets more shared the more debatable and surprising it may be. This is how a wave turns into a tsunami, which is why Jenna A. Werner, RD, the founder of Happy Strong Healthy in Middletown, New Jersey, felt compelled to use social media to correct the record. She wrote on Instagram (@happystronghealthy.rd) that using fear-based messaging does not improve anyone’s health and that one food does not determine your health.

Whether they are accurate or not, “gotcha” games centered on culinary ingredients are popular and simple to spread, according to Caspero.

Before we go into the details, senior dietitian at Happy Strong Healthy in Philadelphia, Lauren Smith, RD, wants to clarify one point: “When it comes to examining a person’s diet, no one element is intrinsically hazardous unless a person is allergic to it. Canola oil has sadly been the target of a lot of fear-mongering on social media, which is detrimental to everyone.

Related: The Big 8 Food Allergens You Should Know

Therefore, is canola oil harmful?

Caspero believes the assertions made about canola oil are similar to those made about soy and the danger of developing cancer. “People mistake human trials for animal experiments. Not in humans, but in rats, omega-6-rich seed oils have been found to exacerbate inflammation. And since rats metabolize estrogen differently from humans, soy creates problems in rats, but it doesn’t hold up to decades of human studies, said Caspero.

Regarding canola oil particularly, one major argument is that omega-6 fatty acids (such the linoleic acid in canola oil) increase the body’s levels of arachidonic acid, which in turn increases inflammation. If this were the case, someone who drinks a lot of linoleic acid should have more inflammation since a variety of pro-inflammatory mediators are precursors of arachidonic acid.

Based on the best data we currently have, none of this is accurate, claims Caspero. An earlier investigation using information from 36 human therapeutic intervention studies showed that altering linoleic acid intake by up to 90% or increasing it by almost 550% had no effect on the levels of arachidonic acid in tissues. Remember that taking large amounts of linoleic acid should raise arachidonic acid levels—which is simply not demonstrated—based on the processes suggested.

Canola oil: beneficial or harmful?

According to Elizabeth Shaw, M.S., RDN, CPT, a registered dietitian with a practice in San Diego, proprietor of, and author of the Air Fryer Cookbook for Dummies, several oils—including soybean, peanut, and rapeseed—are being vilified for the same reason. All of them may be included in a balanced diet, even if none of them appear to have the same heart-health advantages as omega-3 fats like olive oil.

Every oil used in food manufacturing has a function, but some have more nutritional value and health advantages than others, according to Shaw. It doesn’t follow that canola, peanut, soybean, or rapeseed oils don’t have a place in a healthy, balanced diet for healthy persons, she adds. “Some oils, like extra-virgin olive oil, have more beneficial health features than others and should be incorporated in the diet more abundantly,” she says.

If your blood cholesterol levels are a concern, canola oil and other seed oils may be preferable to cooking fats with a greater content of saturated fats, such as butter or coconut oil. The risk of heart disease and cholesterol are reduced when polyunsaturated seed oils are substituted for saturated fat and industrially produced trans fats, which have been eliminated from the U.S. food supply due to their proven harm to human health.

The majority of the folks I’ve seen criticizing seed oils are really quite pro-saturated fat, which Caspero finds amusing. “Once again, this runs counter to what the American Heart Association advises for heart health and is a major warning sign that the evidence is not being understood,”

Low levels of saturated fat are found in canola oil. The risk of heart disease may be decreased by a combination of mono- and polyunsaturated fats found in seed oils, such as canola. Additionally, they are relatively inexpensive, which makes them a wise option if you are on a tight food budget.

While these films seem to denigrate the refining process, Shaw argues that they ignore the health advantages that have been shown in the scientific literature as well as the accessibility that oils like these have in providing heart-healthy fats to people of all socioeconomic backgrounds.

Nutrition of Canola Oil

Canola oil contains: per 1-tablespoon serving

  • Calories 124
  • 14 g fat
  • Saturated fat of 1 g

When compared to 1 tablespoon of olive oil, this is:

  • calories 119
  • 14 g fat
  • Saturated fat, 2 g

Alternately, 1 tablespoon of butter

  • calories 102
  • 12 g fat
  • Saturated fat 7 grams

It is true that canola oil has more omega-6s than omega-3s, but before we declare this to be negative, we should examine the composition of a diet as a whole and search for opportunities to include more omega-3s, according to Werner.

The way canola oils are used is the major factor that may be linked to harmful health effects. Seed oils are often used to fry meals and are also included in many ultra-processed goods. It is more probable that the lack of fiber, high sugar content, and refined carbohydrate content in the meals they are present in, rather than the seed oil, are what raise illness risk.

Werner adds, “If a client comes to me and is eating a super-high-fat diet in general or a lot of canola oil, we would consider alternate alternatives and possibilities for that individual.” But according to every nutritionist we talked with, everything is OK in moderation.

If a person has a reaction to the oil or a food allergy, I would simply advise halting usage, according to Shaw. In a balanced, nutritious diet, diversity is essential, therefore vary your consumption of good fats for the best results.

Instead of limiting one particular meal, concentrate on the quality, variety, and cultural integration of foods in a balanced and nutritious diet to make your heart content and your body healthy.

Last but not least, processing does not by itself cause oils to become rancid. According to Caspero, canola oil has a shelf life of one to two years but ultimately goes bad like almost other foods, particularly when exposed to intense heat and light. When canola oil smells rancid or has a sticky texture, it has gone bad.

The Conclusion

When people ask me for advice after reading material like this, I tell them something very straightforward: “Eat a variety-filled diet and you don’t need to worry about any one meal or ingredient making or breaking your health,” Shaw says. “Remember that there are qualified health care specialists here to assist you and provide you with good, scientific advice before following the advise of an influencer on TikTok.”

Related: Acute or chronic bronchitis: how is it treated?

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