Canola Oil is often touted for its heart healthy benefits, but there is evidence to contradict that messaging.
Why is Canola Oil thought to be healthy?
- Low Levels of Saturated Fats
- Good Source of Omega-6 and Omega 3 fatty acids
- Cold or expeller pressed oil is a good source of Vitamins A & K
Why is canola oil a bad choice?
- Today’s research suggests that saturated fat is not the evil it was once thought to be.
- While Omega 6 and Omega 3 are healthy, too much Omega 6 is inflammatory to the body. Canola oil has a 2:1 ratio of Omega 6 to Omega 3. It should be 1:1. Research shows that inflammation increases the risks of chronic health problems such as Heart Disease, stroke, diabetes, metabolic syndrome, and dementia.
- Most Canola oil is not cold or expeller pressed, particularly those found in processed foods. Canola oil is a highly processed oil that are refined to a usable oil with the use of solvents, bleaches, and deodorizers. The main solvent is hexane, which can not be totally eradicated in the refining process.
- High heat is also used in the refining process which destroys the essential fatty acids, antioxidants, and minerals in the original product taking away any nutritional benefit you might get. Also with high heat, small amounts of trans fats develop during the refining process. Trans fats can lead to heart disease and risk of stroke.
OK so what oils should be used for a keto diet?
- Extra Virgin Olive Oil – Medium smoke point, better to be drizzled
- Avocado Oil- High smoke point, good for cooking.
- Coconut Oil – High smoke point, good for cooking.
- Butter – Medium smoke point, Can be heated, but not for high heat.
- Ghee – High smoke point, can be used for a buttery flavor, can be good for people with dairy sensitivities since it has the milk solids removed.
What is a smoke point and why does it matter?
Smoke point is the point where an oil begins to smoke and oxidize. It’s the oxidation that is concerning. When an oil, or anything for that matter, oxidizes, it breaks down and releases free radicals. These free radicals cause oxidative stress in the body which can reek all sorts of havoc by bouncing around your body destroying cells and creating systemic inflammation. Chronic systemic inflammation is a major driver in most chronic diseases like diabetes and heart disease. Smoke point matters because we don’t want to use the wrong oil for the cooking we are trying to do. Free radicals happen all around us, this is one we can control.
