Today, we’re diving deep into the world of oils and taking a closer look at one that can spark heated debates among some health-conscious individuals: canola oil. Is canola oil bad for you on a keto diet?
What’s Canola Oil?
Canola oil is derived from the seeds of the rapeseed plant, which belongs to the Brassicaceae family, making it a cousin of broccoli, cabbage, mustard, and other cruciferous plants. Its name comes from an abbreviation of Canadian Oil, Low Acid.
The rapeseed plant is naturally very high in erucic acid, which can be toxic in large quantities, so a variety of the plant was bred to be low in erucic acid. It’s this version that the canola oil we are familiar with is made from.
Oil made from this plant gained popularity due to its neutral taste, light texture, and high smoke point, making it a versatile option for cooking and baking. However, some critics argue that canola oil may not be the superhero ingredient we hoped for, especially when it comes to the ketogenic lifestyle.
The Omega-6 Factor
One of the biggest concerns surrounding canola oil is its omega-6 fatty acid content. Omega-6s are essential fatty acids, meaning our bodies need them, but the key lies in maintaining a healthy balance between omega-6 and omega-3 fats.
A high omega-6 to omega-3 ratio can potentially promote inflammation, which is not something we want on a keto diet or in general. Unfortunately, canola oil has a higher omega-6 content compared to other oils commonly favored in the keto community, such as avocado or olive oil.
For many ketonians, this is the biggest reason they choose to avoid canola oil and other vegetable oils like soybean, corn, sunflower, and safflower. It’s worth noting, however, that canola oil has less omega-6 and more omega-3 than those other oils. (See Mary Enig’s book Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol published by Bethesda Press.)
Toxic Temptations: The Extraction Process
Another point of contention surrounding canola oil lies in the extraction process. The majority of canola oil is extracted using chemical solvents, such as hexane, which can leave behind trace amounts of these chemicals. While these residues are generally considered safe, it’s worth considering if you’re looking to minimize your exposure to synthetic compounds.
So, Is Canola Oil Keto?
As with most things in life, moderation is key.
While there are some valid concerns surrounding canola oil, it shouldn’t kick you out of ketosis—though you may notice increased inflammation. Consider incorporating other healthy fats like coconut oil, olive oil, and grass-fed butter into your cooking repertoire to strike a balance.
Remember, we’re all unique individuals on this keto rollercoaster. Experiment, listen to your body, and make informed choices that work for you. What’s crucial is maintaining a diverse and nutrient-rich diet that supports your health and weight-loss goals.
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