In collaboration with Starkist
10/11/2021
How does canola oil really affect our health?
Some fatty acids increase the risk of obesity and heart disease - while others do just the opposite.
So what is the concentration of the "good" and "bad" fats in canola oil, how does it really affect us and how do we ensure we eat enough beneficial fats and few of those that endanger us?
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People have a natural and understandable tendency to be apprehensive about fats on the diet - certainly when trying to maintain a healthy diet and a healthy weight. However, as you delve deeper into this area and learn more about fats, you realize that in many cases they are not only harmless - but can also improve our health in different ways, if consumed in moderation of course.
One notable example of this is canola oil - which is probably now in the closet in your kitchen but not sure you fully understand how it affects you. Before we get into that, let's understand what exactly this popular oil is.
First of all it is important to say - there is really no "canola" plant and this oil was actually first developed by Canadian scientists who hybridized several varieties of rapeseed.
Rape is a plant from the cruciferous family, which also includes radish, cabbage, cauliflower, radish and broccoli.
The hybridization was carried out as part of a process of genetic improvement, in order to reduce the level of erosive acid in the oil - which according to studies can be harmful to the body.
The name canola is actually an acronym for Canadian Oil Low Acid.
More on the subject
And now for something refreshing: pasta salad, roasted vegetables and tuna in olive oil
To the full article
There is no canola plant - the oil was developed in a laboratory by Canadian scientists (Photo: ShutterStock)
Not all fats are born equal
To understand how canola oil affects health, it is first important to know the difference between the different types of fatty acids we put into the body. Saturated fats, found mainly in animal foods, can harm the body at high rates, raise cholesterol levels and increase the risk of heart disease, obesity and even neurological diseases like dementia and Parkinson’s.
On the other hand, unsaturated fat may have the opposite effect on the body - increase the levels of "good cholesterol" (HDL), reduce the "bad cholesterol" (LDL), improve blood circulation, prolong the feeling of satiety and reduce the risk of various diseases. .
The unsaturated fats can be divided into two groups - and here it gets a little complex. Monounsaturated fats are found in plant foods, such as avocados, tahini, sesame seeds, nuts and almonds. There is also a lot of unsaturated fat - omega 3 and omega 6 - that the body cannot produce on its own and is an important component in its proper functioning. Animal omega 3 is found mainly in eggs and saltwater fish such as tuna, salmon and Merkel. Omega 6 is found in various oils and also, of course, in canola, which we will expand on immediately.
Both omega 3 and omega 6 are required to maintain good health, but the western diet is based on too high levels of omega 6 and too low levels of omega 3 - something that can actually be harmful at times. Therefore, the balance between these fatty acids is so essential and you should pay attention to it if you want to use a diet to improve your health.
Canola oil, which as mentioned was developed in the laboratory to strengthen its composition, contains a relatively high amount of omega 3 and a low rate of saturated fatty acids.
The ratio of omega 3 to omega 6 is also considered excellent in this oil so many recommend using it in cooking.
In fact, canola oil has 10 percent alpha-linolenic acid (omega-3 from a plant source).
For comparison, olive oil contains only one percent.
Coconut oil, which has become very popular in recent years, in contrast contains about 87 percent of saturated fat, 7 percent of omega 6 and does not contain omega 3 at all.
And if you cook with canola oil and want to consume more omega 3, it is recommended As stated in this essential acid, and while nutrients that the body needs to function properly.
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