By Ruchika Batra

Health Benefits of Canola Oil

Health Benefits of Canola Oil

Hello lovely people!

On the blog today we have a contributing post on the Health Benefits of Canola Oil, its just recently I heard about it and am glad it has such wonderful elements and advantages. Its an all-purpose less saturated oil that can be used for cooking, baking, frying etc. I hope you like this post 🙂 I can’t wait to use to myself!

Contribution By –  Ritika Samaddar

More and more people, both young and old, are increasingly taking steps to improve their health. Closely monitored meal plans, extensive fitness regimes and losing weight to cut risk of lifestyle diseases are some of the measures people are adopting to maintain health and well-being. Eating right to stay healthy is now almost a universal mantra.

At the very center of this effort is the quality of food consumed. A variety of fruit and vegetables, healthy cooking methods and oils, as well as a balanced diet, all contribute to nutrition.

For a healthy cooking oil, meet canola oil. It is considered by experts on the basis of scientific evidence to be one of the healthiest cooking oils in the world.

Canola oil is extracted from the seeds of the canola plant. It has good nutritional value, a light texture and a neutral taste. Canola oil’s mild flavour does not overwhelm the taste of other ingredients and can be used for both sautéing and baking. Its high heat tolerance (smoke point of 242 °C) and light texture makes it great for frying as well. In fact, canola oil can be used with almost any culinary application and cuisine, including Indian.


Canola oil, with its healthy and versatile profile, is the third most used vegetable oil in the world. Read on to learn more about the many health benefits of canola oil:

  •  In line with dietary fat recommendations: Canola oil can help those on a cholesterol-reducing diet. It include less than 10 percent saturated fat from total daily calories, minimal trans fat and no more than 300 mg of cholesterol per day.
  • Good source of heart-smart fats: Canola oil is rich in two polyunsaturated fats, omega-3 and omega-6. These fats are considered essential because the body cannot make them on its own. In fact, of all common cooking oils, canola oil has the most plant-based omega-3 fat (11 percent). It contains omega-6 and omega-3 essential fatty acids at 2:1 making it as one of the healthiest cooking oils.
  •  Minimizes “bad” fats: Compared to all other vegetable oils, canola oil has the least saturated fat (7 percent) – less than a third that of rice bran oil (25%) and half that of sunflower (12%), olive (15%), soybean (15%) and groundnut (19%) oils. Canola oil is also free of trans fat and like all vegetables oils, has zero cholesterol.
  • Helps protect the heart: According to scientific studies, 1.5 tablespoons (19 grams) of canola oil a day may be enough to help keep the cardiologist away when used in place of saturated fat. That’s for just a few rupees a day.
  •  Good source of two vitamins: Canola oil is rich in fat-soluble vitamins E and K. Vitamin E is an antioxidant and vitamin K promotes healthy blood-clotting.
  • Helps control blood sugar: Canola oil can help control blood sugar in people with type 2 diabetes when included in a low-glycemic index diet (one that minimizes changes in blood sugar levels), according to published research, because of high MUFA content.
  • May reduce belly fat: Canola oil can lower abdominal fat when used in place of other selected oil blends in a heart-healthy diet for weight maintenance. Research showed that those who consumed canola oil on a daily basis for four weeks lowered their belly fat by 1.6 percent.

For more information about canola oil, you can also visit (

Do share your comments with us, if you’ve ever used Canola Oil! 



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