Expeller pressed canola oil is extracted from the seeds of the canola plant using a mechanical process known as expeller pressing. This method involves physically squeezing the oil out of the seeds without the use of chemical solvents, such as hexane, which are commonly used in conventional oil extraction methods. The absence of solvents means that expeller pressed oils are generally considered to be a healthier option compared to those extracted with chemicals (Centra Foods).

The Expeller Pressing Process

The expeller pressing process utilizes a screw-type machine that applies continuous pressure and friction to the seeds, generating heat in the range of 140-210°F. While this method does create some heat, it is still regarded as a more natural way of oil extraction compared to solvent extraction, which can leave chemical residues in the oil (Centra Foods).

Nutritional Profile

Expeller pressed canola oil boasts a favorable nutritional profile. It contains:

Zero trans fats: This is important as trans fats are linked to an increased risk of heart disease.
High levels of unsaturated fats: These include monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Low saturated fat content: Canola oil has one of the lowest levels of saturated fats among cooking oils (Catania Oils).

A tablespoon of canola oil provides:

Calories: 124
Vitamin E: 16% of the daily value (DV)
Vitamin K: 8% of the DV (Prevention).

Heart Health

The high content of unsaturated fats in canola oil helps in maintaining healthy cholesterol levels and reducing the risk of coronary artery disease. Studies have shown that incorporating canola oil into the diet can help lower LDL cholesterol, which is often referred to as "bad" cholesterol (Prevention).

Genetically Modified Organisms (GMOs)

One of the concerns regarding canola oil is that a significant portion of it is derived from genetically modified plants. While the protein from these plants is removed during the oil extraction process, some consumers prefer non-GMO options. Expeller pressed canola oil is available in both GMO and non-GMO varieties, allowing consumers to choose based on their preferences (Centra Foods).

High Heat Processing

While expeller pressed canola oil is generally healthier, it is important to note that some oils undergo high heat processing, which can lead to the formation of inflammatory compounds. However, research on this issue is still inconclusive, and more studies are needed to fully understand the implications of high heat processing on health (Prevention).

Expeller pressed canola oil is a healthy choice for cooking and baking, offering several health benefits, including a favorable fatty acid profile and essential vitamins. Its extraction method, which avoids chemical solvents, further enhances its appeal as a natural oil option. While there are some concerns regarding GMOs and high heat processing, choosing high-quality, non-GMO expeller pressed canola oil can mitigate many of these risks.

Incorporating expeller pressed canola oil into a balanced diet can be beneficial, especially when used alongside other healthy oils like olive oil and avocado oil. As with any fat, moderation is key, so consider using it as part of a varied diet to enjoy its benefits without overconsuming calories.