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The Pros and Cons of Cooking with and Consuming Rapeseed Oil

Updated: Jan 17

Rapeseed oil, often known as canola oil in North America, has become a staple in many kitchens around the world due to its versatility and health benefits. However, like any food product, it comes with its own set of pros and cons. This blog post will explore the benefits and drawbacks of using rapeseed oil, discuss the differences between cold-pressed and solvent-extracted varieties, and offer some precautions to take when incorporating it into your diet.


field of rapeseed  with dark clouds above


Understanding Rapeseed Oil

Rapeseed oil is derived from the seeds of the rapeseed plant, a member of the Brassicaceae family, which also includes cabbage, mustard, and kale. The oil can be produced through two main methods: cold pressing and solvent extraction.


Cold-Pressed Rapeseed Oil

Cold-pressed rapeseed oil is produced by mechanically pressing the seeds at low temperatures. This method preserves the natural flavours and nutrients of the oil, making it a popular choice for health-conscious consumers.


Pros of Cold-Pressed Rapeseed Oil:

1. Nutrient-Rich:

  • Retains Nutrients: Cold-pressing preserves the oil's natural vitamins and minerals. Notably, it is rich in vitamin E, a powerful antioxidant that helps protect cells from oxidative stress and supports skin health.

  • Omega Fatty Acids: It contains a balanced ratio of omega-3 and omega-6 fatty acids. These essential fatty acids are crucial for maintaining heart health, reducing inflammation, and supporting brain function.


2. Culinary Versatility:

  • Rich Flavour: Cold-pressed rapeseed oil has a distinct, nutty flavour that can enhance the taste of salads, dips, and dressings. It can also be used for light sautéing and baking.


3. Minimal Processing:

  • Chemical-Free: The cold-pressing method avoids the use of chemicals and high heat, resulting in a more natural and pure oil.

  • Environmentally Friendly: Cold-pressing is generally considered more environmentally friendly than solvent extraction methods, as it involves fewer chemicals and less energy.


Cons of Cold-Pressed Rapeseed Oil:

1. Shorter Shelf Life:

  • Perishable: Due to the lack of preservatives and minimal processing, cold-pressed rapeseed oil has a shorter shelf life and can go rancid more quickly. It should be stored in a cool, dark place and used within a few months of opening.


2. Cost:

  • Expensive: Cold-pressed rapeseed oil is typically more expensive than refined varieties due to the labour-intensive production process and lower yield.


3. Flavour Sensitivity:

  • Strong Flavour: While the rich, nutty flavour can be a pro, it can also be a con for some dishes or for those who prefer a neutral-tasting oil. Its distinctive taste may not be suitable for all recipes.


4.Limited Availability:

  • Less Accessible: Cold-pressed rapeseed oil may not be as widely available as refined oils, especially in areas where it is not commonly produced or sold.


6 bottles of cold pressed rapeseed oil

Nutrient Profile of Cold-Pressed Rapeseed Oil

Cold-pressed rapeseed oil is valued for its impressive nutrient profile, which includes a variety of essential fats, vitamins, and minerals. Here’s a breakdown of its primary nutritional components per 100 grams:


1. Fats:

  • Monounsaturated Fatty Acids (MUFAs): Approximately 61%. Predominantly oleic acid, MUFAs are known for their heart-protective properties.

  • Polyunsaturated Fatty Acids (PUFAs): Approximately 30%. This includes both omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids, essential for inflammatory balance and cell membrane integrity.

  • Saturated Fatty Acids: About 7%. While necessary in small amounts, a lower saturated fat content may be preferred for cardiovascular health.


2. Vitamins:

  • Vitamin E: A significant amount of tocopherols (vitamin E), providing antioxidant benefits that protect cells from damage and support immune function.

 

3. Other Components:

  • Phytosterols: Naturally occurring compounds that help to reduce cholesterol absorption in the intestines, contributing to heart health.

  • Polyphenols: Antioxidants that have anti-inflammatory properties and may reduce the risk of chronic diseases.


Precautions When Using Cold-Pressed Rapeseed Oil

1. Storage:

  • Cool and Dark: Store cold-pressed rapeseed oil in a cool, dark place to preserve its quality. Light and heat can accelerate oxidation, leading to rancidity.

  • Refrigeration: Consider refrigerating the oil after opening to extend its shelf life, especially in warmer climates.


2. Moderate Heat Use:

  • Avoid High Heat: Although it has a relatively high smoke point, it is best to use cold-pressed rapeseed oil for low to medium-heat cooking to retain its nutritional properties and flavour.

  • Freshness: Use the oil within a few months of opening to ensure it remains fresh and beneficial.


3. Balanced Diet:

  • Diverse Fat Sources: While cold-pressed rapeseed oil is healthy, it's important to incorporate a variety of fat sources in your diet to ensure a balanced intake of different fatty acids and nutrients.

 

Solvent-Extracted Rapeseed Oil

Solvent extraction involves using chemicals, typically hexane, to extract the oil from the seeds. The oil is then refined, bleached, and deodorized to produce a neutral-flavoured oil.


Pros of Solvent-Extracted Rapeseed Oil:

1. Cost-Effective Production:

  • High Yield: The solvent extraction process, typically using hexane, efficiently extracts nearly all the oil from the rapeseed, resulting in higher yields compared to mechanical pressing.

  • Economical: This high yield makes solvent-extracted rapeseed oil cheaper and more widely available, which can be a significant advantage for consumers and manufacturers.


2. Neutral Flavour:

  • Versatility: The refining process removes most of the natural flavours and odours, resulting in a neutral-tasting oil that is versatile for various culinary applications. It won't overpower the flavours of the dishes it's used in.


3. High Smoke Point:

  • Cooking Flexibility: With a smoke point around 400°F (204°C), solvent-extracted rapeseed oil is suitable for high-heat cooking methods such as frying, sautéing, and baking. This makes it a practical choice for many kitchen tasks.


4. Extended Shelf Life:

  • Stability: The refining process increases the oil's oxidative stability, extending its shelf life. This makes it easier to store and reduces the risk of the oil going rancid quickly.


Cons of Solvent-Extracted Rapeseed Oil:

1. Nutrient Loss:

  • Reduced Nutritional Value: The extensive refining process removes not only impurities but also many beneficial nutrients, such as vitamins, antioxidants, and certain fatty acids that are present in cold-pressed oils.


2. Chemical Residues:

  • Potential Contaminants: Although the refining process aims to remove all solvent residues, trace amounts of chemicals like hexane might remain in the oil. Regulatory bodies deem these levels safe, but some consumers prefer to avoid chemically processed foods.


3. Health Concerns:

  • Oxidation and Trans Fats: The high-temperature processing can lead to the formation of trans fats and other potentially harmful oxidation products, which can have adverse health effects if consumed in large quantities.


4. Environmental Impact:

  • Sustainability Issues: Solvent extraction is an industrial process that often has a larger environmental footprint compared to cold pressing. The use of chemicals and the need for extensive refining contribute to pollution and resource consumption.


Large bottle of refined rapeseed oil


Precautions When Using Solvent Extracted Rapeseed Oil

To maximize the benefits and minimize potential risks associated with solvent-extracted rapeseed oil, consider the following precautions:


1. Moderate Use:

  • Balanced Diet: Use the oil in moderation as part of a balanced diet. Incorporate a variety of other healthy fats, such as olive oil, avocado oil, and nuts, to ensure a well-rounded intake of fatty acids and nutrients.


2. Storage:

  • Proper Storage: Store rapeseed oil in a cool, dark place to prolong its shelf life and prevent it from becoming rancid. Keep the bottle tightly sealed to protect it from air exposure, which can accelerate oxidation.


3. Avoid Overheating:

  • Heat Control: While rapeseed oil has a high smoke point, avoid overheating it to minimize the formation of harmful compounds. Use it for medium- to high-heat cooking, but don't push it beyond its limits.


4. Check for Quality:

  • Brand Selection: Choose reputable brands that adhere to safety and quality standards. Look for oils that are free from additives and artificial preservatives.


Conclusion

Rapeseed oil is a versatile and healthy cooking oil when used correctly. The choice between cold-pressed and solvent-extracted oil depends on your priorities regarding flavour, nutrient content, and cost. By understanding the pros and cons of each type and taking appropriate precautions, you can enjoy the benefits of rapeseed oil while minimizing potential downsides.


By incorporating rapeseed oil thoughtfully into your diet, you can enjoy its culinary versatility and health benefits while minimizing any potential risks.


 

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CINNAMON DAYS CIC

Company number: 14343512

Cinnamon Days CIC is a community interest company, which is a not-for-profit organisation. Cinnamon Days CIC provides benefit to those who are disadvantaged as a result of chronic metabolic health conditions, and provides support for people with ME/CFS, Long Covid and Fibromyalgia

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