Overview
The pursuit of a better diet frequently prompts us to carefully consider the kinds of oils we use in our kitchens. Canola oil has long been the go-to option among the many options due to its neutral flavor, low cost, and heart-healthy reputation. One type of this oil that has gained popularity recently is expeller-pressed canola oil. Expeller-pressed canola oil, which is marketed as a less processed, more natural choice, has earned a reputation as a healthier substitute for regular canola oil. But is this really a superior option, or is this merely a ploy for marketing purposes? The health advantages and drawbacks of expeller-pressed canola oil will be discussed in this article, along with how it fits into a balanced diet and what makes it special.
Expeller-pressed canola oil: what is it?
An understanding of expeller-pressed canola oil requires an examination of its manufacturing process.
Hexane, a chemical solvent, is used to extract conventional canola oil from the seeds of the canola plant. Although hexane is very good at extracting almost all of the oil from the seeds, some people who are concerned about their health find it to be chemically strong. Even though the oil is treated to eliminate food-grade hexane before it is sold, residue from the solvent may still find its way into the finished product.
Expeller-pressed canola oil, on the other hand, is made expeller-pressed-canola-oil-healthy using a mechanical method that extracts the oil from the seeds by physical pressure without the use of chemicals. In order to extract the oil, this method uses mechanical force, often exerted by a screw press. For people who prefer natural, less chemically treated food products, this method works better even if it produces less oil than chemical extraction.
Canola Oil’s Nutritional Profile
Canola oil is well-known for its healthy fat content and adaptability in the kitchen, regardless of the extraction process used. The basic nutritional composition of conventional and expeller-pressed canola oils is the same and contains the following:
1. Low Saturated Fat level:
Canola oil is a heart-healthy option because of its reputation for having a comparatively low saturated fat level. In comparison to oils like coconut or palm oil, it has substantially less saturated fat—about 7%. Saturated fat-free diets have been linked to decreased cholesterol and a lower risk of heart disease.
2. High in Monounsaturated Fat:
Canola oil’s high monounsaturated fat content—which accounts for roughly 62% of its total fat content—is one of the primary factors influencing its reputation as a heart-healthy oil. It is well recognized that monounsaturated fats contribute to heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL).
3. Omega-3 and Omega-6 Fatty Acids:
Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are also rather abundant in canola oil. Specifically, it has a good level of alpha-linolenic acid (ALA), an important omega-3 fatty acid that has been associated with many health advantages, including improved cardiovascular health and a reduction in inflammation.
Advantages of Expeller-Pressed Canola Oil for Health
Whether it is chemically extracted or expeller-pressed, canola oil has the same basic nutritional qualities. However, expeller-pressed oil has a few distinct benefits that make it more appealing to some customers. Although there are possible health and environmental benefits to take into account, the production process and its perceived naturalness account for the majority of these benefits.
Expeller-pressed canola oil’s main selling feature is that it is extracted without the need of chemical solvents like hexane. This is a big plus for those who are worried about consuming food that has chemical residues. Trace levels of hexane may still be present in canola oil that is produced traditionally. Any concern regarding solvent residues is eliminated when expeller-pressed oil is chosen.
Very little processing Compared to chemically extracted oil, expeller-pressed canola oil usually undergoes less processing. This can be tempting to people who value whole, minimally processed foods because it implies there are fewer steps between the farm and your table. It’s possible that the expeller-pressed technique preserves more of the natural components of the oil, like plant sterols and vitamin E, however it’s unclear how much of each is retained in terms of nutrients when compared to traditional oil.
1. Non-GMO and Organic Options:
Expeller-pressed canola oil is frequently available in non-GMO and organic variants. This is a result of the fact that many producers who employ the expeller-pressed process also place a high value on organic and ecological farming methods. Non-GMO seeds are used to make organic expeller-pressed canola oil, which is produced without the use of artificial fertilizers or pesticides. For individuals who wish to stay away from genetically modified organisms (GMOs) or are worried about how their food choices will affect the environment, expeller-pressed canola oil may be a better choice.
2. High in Fats That Protect the Heart:
Expell-pressed canola oil is a great source of heart-healthy fats, including monounsaturated fats and omega-3 fatty acids, just like normal canola oil. Frequent use of these fats has been associated with lowered cholesterol and a lower risk of heart disease, among other benefits to cardiovascular health.
Possible Issues with Canola Oil Pressed by Expeller
Although expeller-pressed canola oil offers benefits, there could be some disadvantages as well. While some of the issues are specific to the processing technique, others are related to canola oil as a whole.
1. Increased Cost:
The cost of expeller-pressed canola oil is one of its primary drawbacks. Less oil is extracted mechanically from the same amount of seeds than chemically because of this process’s lower efficiency. Increased production expenses are then borne by consumers. The greater cost of expeller-pressed oil can be a turnoff for those on a tight budget.
2. Hazard of Oxidation:
Heat is produced during the expeller-pressing process, which may lead to the oxidation of the oil. The good fats in the oil can be broken down by oxidation, which can also produce toxic substances. Expeller-pressed oils can oxidize if subjected to high temperatures during extraction or storage, even though they are usually less refined than traditional oils. To reduce this risk, expeller-pressed oils must be kept in a cool, dark area and used before they grow rancid.
Canola oil is well-known for having high levels of omega-3 fatty acids, but it also includes omega-6 fatty acids. The normal Western diet frequently has an unbalanced ratio of omega-6 to omega-3, which results in an excessive intake of omega-6, which, when taken in excess, can exacerbate inflammation. Even while canola oil has a better omega-6 to omega-3 ratio than many other vegetable oils, it’s still crucial to take into account the amount of omega-6 that is consumed overall through food.
3. Genetically Modified Canola:
A considerable amount of canola cultivated nowadays has undergone genetic modification. Not all expeller-pressed oils are non-GMO, however organic and non-GMO canola oil are readily accessible. Make careful to look for certified organic or non-GMO verification on labels if you believe that avoiding GMOs is crucial.
Using Expeller-Pressed Canola Oil: A Guide
In the kitchen, expeller-pressed canola oil is just like regular canola oil in that there are several applications for it. It’s perfect for baking, sautéing, and frying because of its high smoke point. It is also a flexible option for marinades, sauces, and salad dressings due to its neutral flavor.
But because expeller-pressed oil is typically more costly, some people would rather use it in applications where the quality of the oil is more likely to be seen, such dressings or spreading over cooked vegetables. You may not detect much of a taste or quality difference between conventional and expeller-pressed canola oil for high-heat uses like frying.
In summary
The answer to the question of whether expeller-pressed canola oil is a healthier option primarily depends on your personal beliefs and priorities. Nutritionally speaking, conventional canola oil and expeller-pressed canola oil both provide heart-healthy fats and benefits such as omega-3 fatty acids and monounsaturated fats.
Expeller-pressed canola oil, however, can be worth the extra money if you’re worried about chemical residues, like minimally processed goods, or both. Expeller-pressed canola oil is a more natural option with a cleaner extraction method for people who prioritize organic and non-GMO products. In the end, it gives customers looking for healthier, more ecologically friendly food options piece of mind, but in terms of nutrients, it’s very much the same as its traditionally processed equivalent.
Therefore, expeller-pressed canola oil is a good choice for people who appreciate natural processing and organic farming methods, even though it might not provide significantly better health outcomes than ordinary canola oil.