Rapeseed oil probably is in your grocery store—it’s just labeled “canola oil.” There are two main types of rapeseed oil: Industrial rapeseed oil is used in the machine and chemical industries to make things like engine lubricant and biodiesel while culinary rapeseed oil is used in all sorts of cooking. But—and this is an important distinction—these two varieties of rapeseed oil come from different varieties of the rape plant. The rapeseeds that are used to produce oil for industrial uses tend to be high in erucic acid (between 30 and 60 percent). This compound may be dangerous to humans when consumed in high enough concentrations, and research links it to heart problems in animals1. This type of high-erucic acid rapeseed oil is valued for industrial use because it is incredibly heat-stable. Now, onto culinary rapeseed oil. In the 1970s, scientists developed a rapeseed plant that had much lower levels of erucic acid and higher levels of oleic acid, which is a type of monounsaturated fat. They did this through crossbreeding (not to be confused with genetic modification). This newly developed plant contained less than 2 percent erucic acid and was renamed canola (a variation on “Canadian oil,” in honor of the country where much of it is grown) to distance itself from the word “rape.” And when crops are resistant to herbicides, more of those herbicides are used, which means more harm to the environment. When we consume those foods, we’re also ingesting those strong herbicides. For this reason, many people choose to avoid canola or rapeseed oil. The way canola seeds are processed into oil is another point of contention. The vast majority of conventional canola or rapeseed oil is extracted with high heat and/or chemical solvents, then “cleaned” with more chemicals to produce a flavorless oil with a high smoke point. The big downside: Heating the oil in this manner is thought to damage the essential fatty acids and reduce the number of antioxidants and vitamins in the end product. If you do pick a cold-pressed organic variety, there may be notable health benefits of rapeseed or canola oil: “Like other oils, a tablespoon provides about 120 calories and 14 grams of fat, with monounsaturated behind the primary type of fat,” says Cording. “You’ll also get about 1,280 mg of omega-3 fatty acids and around 12 percent of your vitamin E and vitamin K needs.” Which is good news, considering these nutrients are important for brain, heart, skin, and bone health. On the other hand, if you consume a mostly whole-foods-based diet rich in fruits, veggies, whole grains, nuts, seeds, and omega-3-rich fish, there’s nothing wrong with using a high-quality, cold-pressed culinary rapeseed or canola oil in your cooking. In fact, even the occasional consumption of highly processed canola oil probably won’t hurt you. “If you’re having dinner at someone’s home and you notice they made your meal with conventional rapeseed oil or canola oil, you don’t need to panic,” says Cording. “If it’s going to be your primary cooking oil, I would spring for the option with fewer concerns attached to it,” says Cording. “There are so many other great options to try that are more readily available in organic and non-GMO varieties. Avocado oil gets my top pick for a neutral oil with a high smoke point.”
