Data Support Health Benefits of Canola and Other Oils High in Unsaturated Fat

By Angela Dansby

Consumption of seed oils high in unsaturated fatty acids (building blocks of fat) is associated with numerous health benefits and may lower the risk of chronic diseases, according to a scientific review published Oct. 30 in the British Journal of Nutrition. Seed oils are vegetable oils derived from seeds rather than the fruit of plants (e.g., palm and olive oils) such as canola, corn, cottonseed, grapeseed, rice, safflower, sesame and soybean. These oils contain predominantly mono- and polyunsaturated fatty acids (PUFAs), including the PUFAs linoleic acid (omega-6) and alpha-linolenic acid (omega-3) to varying degrees.

The peer-reviewed article, “Perspective on the Health Effects of Unsaturated Fatty Acids and Commonly Consumed Plant Oils High in Unsaturated Fat,” concluded that:

Significant clinical evidence supports the beneficial effect of replacing saturated fatty acids with unsaturated fatty acids, particularly PUFAs, on key cardiovascular disease (CVD) risk factors, such as elevated blood cholesterol levels. Further, population studies show that replacement of saturated fatty acid sources with PUFA-containing oils substantially lowers CVD risk.
Higher PUFA intake as well as replacement of saturated fatty acids with PUFAs are associated with lower risk of CVD and type 2 diabetes. Diets higher in unsaturated fatty acids may also help reduce risk of developing and/or managing type 2 diabetes.
Increased consumption of the omega-6 linoleic acid is associated with reduced risk of developing type 2 diabetes, according to large population studies in which participants were followed for decades.
Intake of the omega-6 linoleic acid does not increase inflammation or oxidative stress. In fact, population studies often show that higher intake is associated with reduced, rather than increased, inflammation.

The British Journal of Nutrition review was written by seven nutrition experts at different academic and research institutions. SNI Global coordinated the review paper. Financial support was provided by five commodity groups, including the U.S. Canola Association, Canola Council of Canada, United Soybean Board, National Corn Growers Association and Corn Refiners Association. The authors are independent from these organizations.

Seed oils are also highly recommended as healthy sources of fat by the Dietary Guidelines for Americans, American Heart Association, Academy of Nutrition and Dietetics and other leading health and nutrition authorities. These groups specify that non-tropical vegetable oils high in unsaturated fat should replace rich sources of saturated fat, including butter, tallow, lard, palm and coconut oils, and ghee. Canola oil also qualifies for the American Heart Association Heart-Check Food Certification Program, which indicates heart-healthy choices on food labels.

Since 2010, the Dietary Guidelines for Americans do not recommend limiting total fat intake, rather saturated fat to less than 10% of total caloric intake. Seed oils help meet this recommendation by replacing sources of saturated fat. Canola oil is consistently recommended as part of healthy dietary patterns in the Dietary Guidelines for Americans by the U.S. Department of Agriculture and Department of Health and Human Services.

The omega-6 and omega-3 fatty acids found in vegetable oils are deemed essential because the body cannot produce them on its own but needs them for health. Canola oil contains significant levels of both, including the most plant-based omega-3 of all common edible oils and a moderate amount of omega-6.

Other research shows that canola oil consumption substantially reduces total and “bad” LDL cholesterol levels and improves insulin sensitivity when used in place of saturated fat. Canola oil can also help control blood glucose and lower LDL cholesterol in people with type 2 diabetes when included in a low-glycemic index diet. The U.S. Food and Drug Administration authorized a qualified health claim for canola oil on its potential to reduce the risk of heart disease. About 1.5 tablespoons of canola oil a day is enough to help protect the heart when used in place of saturated fat.

Additional Resources

Angela Dansby is USCA director of communications.