Canola Oil is Healthy
One dietary message for consumers has not changed
in a decade: eat less fat. This advice aims to help millions of North
Americans reduce their risk of overweight, obesity and diabetes. In
recent years, a new message about fat has emerged - the type of fat
in the diet is also important. Canola oil is the best blend of fats
for good health. Check out the Dietary
Fat Chart, to compare common culinary oils and to learn more
about different types of fats.
Not All Fats Are Created Equally!
Your body needs fat to provide energy and help you
absorb fat-soluble vitamins. Certain fats such as omega-3 and omega-6
fats are essential for good nutrition and must be consumed as part of
a healthy diet. It is important to choose fats wisely because some fats
are healthier for you than others. Canola oil provides more healthier
fats than any other popular vegetable oil.
How do you get the right fats in your diet?
Health professionals recommend:
- Keeping total fat intake between 25 to 35 percent
- Choosing monounsaturated fat from sources such
as nuts, seeds and vegetable oils including canola oil.
- Increasing omega-3 fat from sources such as salmon,
lake trout, walnuts, and canola oil.
- Consuming less than 10 percent of calories from
saturated fat per day.
- Avoiding trans fat.
- Avoiding dietary fats that increase cholesterol.
The Importance of Fat in the Human Diet
Moderation is a key word when talking about fats in
the diet. Fat is an important part of the diet, providing the greatest
output of energy per gram of any food and improving the flavor of food.
When stored in the body, fat helps maintain body temperature by acting
as an insulator.
However, there is general agreement among health professionals
that excess fat in the diet can raise the level of cholesterol in the
blood. Research indicates that high levels of blood cholesterol can
lead to heart disease.
With its low saturated fat level, excellent balance
of polyunsaturated and monounsaturated fats, and its versatility and light
taste, canola oil has found an important place in the world's kitchens,
food processing companies and restaurants.
Best Fatty Acid Ratio
Nutrition experts recognize canola oil as having the
best fatty acid ratio. Research indicates the fatty acid composition
of canola oil is most favourable in terms of health benefits and as
a part of a nutritionally balanced diet.
When canola oil is compared to other oils in today's
market, canola oil has the lowest level of saturated fat (7 percent), it is relatively high in monounsaturated fat (61 percent), and
canola oil has a moderate level of polyunsaturated fat (22 percent).
Canola Oil Versus Vegetable Oil
Some food products labeled "vegetable oil"
may contain canola oil. "Vegetable oil" on a label allows
a food manufacturer to substitute or combine oils without having to
change the product label. A popular U.S. consumer magazine "Cooking
Light" now specifically recommends canola oil instead of vegetable
oil in its recipes. Many other cookbook authors, food writers and publications
are following suit.