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Although chefs often praise canola or rapeseed oil in the kitchen, it's certainly not without controversy. Although the plant was initially grown by crossing, many modern canola plants have been genetically modified to resist herbicides, says Jess Cording, RD, dietitian and member of the mbg collective. Because of this, many people choose to avoid canola or rapeseed oil.
How canola seeds are turned into oil is another area of ​​contention. The vast majority of conventional canola or rapeseed oil is extracted using high-heat solvents and / or chemical solvents, then "cleaned" with more chemicals to produce a tasteless oil. and high smoke point. The big disadvantage: heating the oil in this way is supposed to damage the essential fatty acids and reduce the number of antioxidants and vitamins in the final product.
But you do not need to worry about rapeseed oil and canola. Although far less common in grocery stores than conventional varieties, "cold-pressed extra virgin rapeseed oils are available (often online) as a less processed choice," says Cording. To produce these oils, it is necessary to use a press to extract the oil from the seeds, which retains more of the natural flavor and nutrients of the oil. "In addition, a biological product will not have undergone genetic modifications."
However, even if you choose a cold-pressed organic variety, can rapeseed or canola oil have significant health benefits? "Like other oils, a tablespoon provides about 120 calories and 14 grams of fat, the main type of fat being monounsaturated," explains Cording. "You will also get about 1280 mg of omega-3 fatty acids and 12% of your vitamin E and K needs." This is good news, as these nutrients are important for the health of the brain, heart, skin and bones.
However, a tablespoon also contains a significant dose (2610 mg) of omega-6 fatty acids, which you want to keep under control because too much of this fatty acid in your diet can promote inflammation. So, if you already consume a lot of omega-6 fatty acids (found in many processed foods containing vegetable oils and seed oils), this oil may not be suitable for you. For perspective, a tablespoon of olive oil contains 1320 mg of omega-6 fatty acids.
On the other hand, if you consume foods rich in fruits, vegetables, whole grain cereals, nuts, seeds and fish rich in omega-3s, there is nothing wrong with using a high quality rapeseed cold pressed or canola oil in your kitchen. In fact, even the occasional consumption of highly processed canola oil will probably not hurt you. "If you dine at someone's house and you notice that it is prepared with conventional rapeseed or canola oil, you do not need to panic," says Cording.
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