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  • Q&A with Australian Health Practitioners

    Is cooking with canola oil or vegetable healthy?

    Related Topics
    Cardiology & Vascular Health Hypertension/High Blood Pressure Nutrition
    Taking into account high blood pressure.
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    Megan Leane

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian with expertise in chronic disease management (diabetes, high blood pressure, high cholesterol), weight loss, medical nutrition, allergy management and … View Profile

    There are different types of fats found in different types of foods, which impact our health in different ways. Let's start with Saturdated fats, these are found in animal products  eg. meat and dairy. It is these Saturated fats which have been strongly linked with the risk of heart disease when eaten in large amounts. Then we have Unsaturated fats (polyunsaturated and monounsaturated), these are found in vegetables eg. olive oil and canola oil. Unsaturated fats are heart healthy choices, meaning they have been shown to reduce the risk of heart disease. Anywhere you can cook without oil will be the best option, however, if you do choose to cook with oil unsaturated oils are the healthy choice. So yes, cooking with canola oil or vegetable oil is healthy so long as you use it minimally.

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    Kimberley Davis

    Dietitian

    Good Nutrition for Life is a private dietetic practice based in Cleveland, Queensland and is owned by Kimberley Davis who is an Accredited Practising Dietitian. … View Profile

    Great answer. Most vegetable oils are high in polyunsaturated fats and canola oil is high in monounsaturated fat, both being healthy unsaturated fats. Using a minimal amount is best in cooking as they are still quite high in energy but you still want to consume unsaturated fats daily. Theyare also found in other food sources and not just oils. Polyunsaturated margarines, walnuts and pecans are all high in polyunsaturated fat and avocado, peanutes and almonds are high in monounsatured fats. Incorporate these foods into your diet to increase variety and nutrients but remember to keep the portions small e.g. a small handful of almonds make a great snack.  

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    Arlene Normand

    Dietitian

    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    You can significantly reduce your risk of heart disease – the leading cause of death - by changing your diet, particularly by lowering your intake of saturated fats (which can raise artery-clogging cholesterol levels) and by increasing your intake of healthier unsaturated fats and essential fatty acids.

    One way to reshape your diet is by choosing heart-healthy oils. Canola oil, which is made from the crushed seeds of the canola plant, is among the healthiest of cooking oils. It has the lowest saturated fat content of any oil commonly consumed, at just 7%. By comparison, sunflower oil has 12% saturated fat, corn oil has 13%, and olive oil has 15%.
    Although it's low in saturated fat, canola oil is very high in healthy unsaturated fats. It's an excellent source of the omega-6 fatty acid, linolenic acid, and it is higher in the omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil commonly used. These fats are particularly important in the diet because the human body can't produce them.

    Studies show that alpha-linolenic acid, or ALA, may help protect the heart by its effect on blood pressure, cholesterol, and inflammation. Substituting canola oil for other fats in your diet is an easy way to help you eat healthier. One study shows that completely substituting canola oil and canola oil-based margarine for other oils and spreads can help adults meet the daily dietary recommendations for saturated and unsaturated fat. Switching to only canola-based products could reduce your saturated fat intake by almost 10%, and increase your ALA intake by nearly 73%, shows the study, published in the Journal of the American Dietetic Association.

    Stories have been circulating on the Internet claiming that canola oil is made from the rapeseed plant, and contains substances that are toxic to humans. The rumour claims that these toxins can lead to ailments ranging from respiratory distress to blindness in humans.
    Canola is often confused with rapeseed. The rapeseed plant contains high levels of erucic acid, a substance that in large quantities can be toxic to humans. However, canola is produced from the canola plant, which contains low levels of erucic acid.

    Because of its light flavour and smooth texture, canola oil is one of the most versatile cooking oils. You can use it in a number of dishes and cooking methods. Here are a few ideas for cooking with canola oil:
    Use as a cooking oil for sauteing, stir-frying, grilling, and baking.
    Add it to salad dressings, sauces, and marinades.
    Use it to coat your pans for nonstick baking.
    Replace it for solid fats (such as margarine and butter) in recipes.

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    David Finnin

    Dietitian

    Accredited Dietitian and Nutritionist specialising in food allergies, food intolerance and strategies for weight loss. I'm passionate about good nutrition and love working with clients … View Profile

    Of all the vegetable oils as a Dietitian I would recommend Olive oil. This has been proven over many generations as safe and health promoting based on the Mediterranean Diet. As for Canola oil, based on its nutritional profile and unsulaturated fats it appears healthy but if you have even seen how its made, you might change your mind!

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