Is rapeseed oil healthy?

The UK makes around one million tonnes of rapeseed oil each year, and it’s half the cost of olive oil. We look at whether it’s good for us

Our grannies may have reached for the butter or lard but, since the 1970s, cooking with oil has become the norm. 
Olive oil became the staple in our kitchen cupboards as we became more aware of the Mediterranean diet’s health benefits (followed by sunflower and vegetable oil in the UK). But with the recent hike in olive oil prices, more of us are turning to our home-grown rapeseed oil. But is it really better for our health?
Rapeseed oil (or canola oil as the Americans call it), is in the healthier, unsaturated fat camp, made up of double bonds of fatty acid chains and is the third most commonly used oil in the world. It is made up of the following:
“It’s made of a variety of different types of fat, including omega-6 and omega-3 fatty acids, both of which are unsaturated fats,” says Charlotte Stirling-Reed, a nutritionist and the author of several books including How To Feed Your Family. 
“It also contains nine ‘functional’ components which contribute to its nutrition, which include vitamin E, flavonoids and carotenoids,” she adds.
Nichola Ludlam-Raine is a specialist dietitian and author of How Not To Eat Ultra-Processed. She says: “Rapeseed oil, particularly the cold-pressed variety, is nutritionally rich because the monounsaturated fats are heart-healthy, while the polyunsaturated fats (mainly omega-3 and omega-6 fatty acids) are essential for heart and brain health. And the percentage of saturated fats is low compared to other cooking oils.” 
There are a surprisingly varied range of health benefits, including: 
“Rapeseed’s high monounsaturated fat content can help reduce LDL cholesterol [the “bad” kind we want to reduce] improving cardiovascular health,” says Ludlam-Raine. “Research suggests that replacing saturated fats with unsaturated fats, particularly monounsaturated fats found in seed oils (such as rapeseed oil), can reduce the risk of heart disease.” 
According to the British Heart Foundation, rapeseed oil, when used as part of a balanced diet, can have a positive impact on heart health by improving lipid profiles (a blood test that measures the levels of cholesterol and other fats in your blood).
The NHS recommends limiting saturated fats to reduce the risk of cardiovascular disease, and rapeseed oil has a low saturated fat content,” says Ludlam-Raine. 
“Compared to other oils, such as coconut oil (which contains around 80-90 per cent saturated fat) or sesame (15 per cent), rapeseed is a preferred choice for heart health.”
The oil is rich in omega-3 fatty acids, including the alpha-linolenic acid (ALA), which are essential for reducing inflammation and supporting brain function. 
“This makes rapeseed oil (as well as walnuts) an option for those looking to increase their plant-based omega-3 intake,” explains Ludlam-Raine.
“Rapeseed oil also contains vitamin E, which has powerful antioxidant properties  and is an important vitamin to get from our diet, as our bodies cannot make it themselves,” adds Stirling-Reed. 
Vitamin E protects cells from oxidative stress (an imbalance of free radicals and antioxidants in your body that leads to cell damage) and therefore potentially reduces the risk of chronic diseases such as cancer, Alzheimer’s disease and heart disease.
Rapeseed oil is ideal for cooking, Stirling-Reed says, because of its neutral flavour and high smoke point, as well as for using cold, in dressings or sauces.
“I mainly use extra virgin olive oil, as I like the flavour and also it is pretty good for all general cooking and pan temperatures you’re likely to reach at home,” says Stirling-Reed. “But I do use rapeseed oil too as a back-up oil. It’s very versatile to use in cooking, but does have a bit more of a flavour to it, so I use it for stir fries and other dishes that have big flavours.”
There is often a downside. Rapeseed oil may also:
Many of us don’t like the sound of foods that are “genetically modified,” however, most research suggests that genetically modified products are generally safe.
You can also buy rapeseed oil that’s labelled as “GMO-free” or certified organic if it’s a concern. And choose cold-pressed rapeseed oil to retain the maximum nutrients. 
“Some of the concerns we see around seed oils is to do with the omega-6 fatty acid content, in particular linoleic acid, which is converted in small amounts to arachidonic acid,” explains Stirling-Reed. 
“Arachidonic acid is involved in forming some compounds which are thought to lead to inflammation in the body. Therefore the concern is that consuming seed oil in large amounts can be harmful.  Although there is very limited research to support this.
“Levels of any compounds of concern are largely monitored and regulated in our food stuffs and safety measures are established and monitored in foods to keep it in check) – this includes levels of trans fats,” says Stirling-Reed. 
The general recommendation is to include unsaturated fats, such as rapeseed oil, as part of a balanced diet and the UK guidelines suggest replacing saturated fats with unsaturated options. 
“A reasonable daily intake could be around one to two tablespoons (15-30ml) of rapeseed oil, depending on your total energy needs and dietary preferences,” says Ludlam-Raine. “This amount can help provide essential fatty acids and support heart health without contributing excess calories (fat provides nine calories per gram, which is over twice the amount that carbs and protein provide).”
Ludlam-Raine says she keeps it in the kitchen (alongside olive oil) and often recommends her patients stick to half to one tablespoon of oil per serving.
“Our total fat intake should make up no more than 35 per cent of our daily calorie intake,” adds Stirling-Reed. 
And of that fat, she suggests a quarter should come from unsaturated fats, including omega-3 fatty acids (examples include vegetable oils – olive, sunflower or rapeseed – nuts, seeds, avocados and fish). 
“Saturated fats, such as those found in red and processed meat, butter, cakes, crisps and pastries, should make up no more than 10 per cent of our daily energy intake.”
Rapeseed oil is versatile and can be used both cold and for cooking. 
“Cold-pressed rapeseed oil has a lower smoke point (around 120C), making it ideal for salads, dressings, and drizzling over cooked dishes. 
“The refined version, however, has a higher smoke point (around 200C), which makes it suitable for frying, roasting, and other high-heat cooking methods,” says Ludlam-Raine. “I use cold pressed rapeseed oil which has a milder flavour than olive oil so is better for baking and is healthier than butter.
“Using it in the right way helps retain its nutrients and prevents smoking, and the formation of harmful compounds when overheated – this is one of the reasons why you should only use oil once, and not reheat it like they do in takeaways and fast food outlets,” she adds.
Rapeseed is a useful choice when a neutral flavoured oil with a good smoke point is needed (eg sautéing, grilling and baking). Consumed as part of a balanced diet, the research in humans supports its use when it comes to health.
Choose a cold-pressed version for a superior fatty acid profile and a higher level of protective polyphenols, carotenoids and vitamin E.
“As a source of monounsaturated fatty acids, which is lower in saturated fats than other oils, and contains some vitamin E too, I would recommend it,” says Stirling-Reed. “Like anything else, stick to moderation though.”
“It’s best to think about variety, change up the oils you use every now and then, use different oils for different purposes where it suits (eg some for higher smoke points, some to add flavour) and avoid consuming too much of anything, including too many ultra processed foods.”
“I wouldn’t say any oils were better than others. Variety is the spice of life.” 
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