Guide
Don’t use olive oil for frying: true or false?
by Anna Sandner
Why you need rapeseed oil in your kitchen
27/3/2025
Translation: Jessica Johnson-Ferguson
Convinced canola oil is bitter and a cheap by-product? Think again! Time to bust some myths about this cooking oil.
It’s come a long way in recent decades. Once dismissed as an edible oil with an overpowering taste, rapeseed or colza oil is now deemed versatile and healthy. And yet, the cooking oil still has a bit of a bad rap. Time to bust some myths.
The birth of modern (tasty) rapeseed oil
The success story begins in Canada in the 1970s. Scientists were looking for ways to improve the quality and usability of rapeseed oil, as this bitter oil was not proving a big hit. The reason for its lacking popularity was also the high content of so-called erucic acid, which can be harmful to your health when consumed in large quantities.
Specific cultivation has resulted in rapeseed varieties containing significantly less erucic acid. These new varieties were named Canola – an acronym made up of the words Canadian Oil Low Acid. For oil to earn the label Canola, it’s erucic acid content may not exceed two per cent. But much has happened in this area over the last few years. In the USA, many rapeseed varieties have been genetically modified, making them resistant to certain herbicides. Although this makes cultivation easier, the use of genetic engineering remains controversial.
Myths and facts about rapeseed oil
There are many misconceptions about rapeseed oil. Time to get things straight:
- «Rapeseed oil is unhealthy» – False. It contains a substantial amount of unsaturated fatty acids, vitamins and antioxidants.
- «Rapeseed oil has a strong taste» – Not anymore. Modern cultivation has helped reduce unwanted flavours and bitter substances, thereby creating a more neutral taste.
- «Rapeseed oil is always genetically modified» – Not necessarily. In Europe, genetically modified rapeseed oils may only be sold if they’ve been approved and labelled accordingly. Organic rapeseed oils are GMO-free.
- «Rapeseed oil isn’t suitable for frying» – On the contrary. With a smoke point of around 204° C, it’s perfectly suited for cooking at high temperatures.
- «Rapeseed oil is a cheap by-product» – False. The oil’s extracted from rapeseed and carefully processed. High-quality, cold-pressed oils are particularly beneficial for your health.
Health benefits
The fatty acid composition of rapeseed oil is beneficial for your health. The oil contains around 61 per cent monounsaturated fatty acids, most of which is oleic acid, which is associated with lowering LDL cholesterol levels and therefore preventing heart disease. The proportion of omega-3 fatty acids, especially alpha-linolenic acid (ALA), is particularly beneficial. Containing around 11 per cent ALA, rapeseed oil is even one of the top edible oils in this respect. The body converts ALA into other important fatty acids (EPA and DHA) that are good for the heart and brain.
The ratio of omega-6 to omega-3 fatty acids is very good at 2:1. Many modern-day diets contain far more omega-6 than omega-3. This can promote inflammation in the body. A lower ratio, as is the case in rapeseed oil, can help to make up for this imbalance. Its anti-inflammatory effect can help ease chronic illnesses such as joint inflammation.
Rapeseed oil is also a source of vitamin E, an antioxidant that protects cells from oxidative stress and can prevent chronic diseases. One tablespoon of rapeseed oil provides around 16 per cent of the recommended daily requirement of vitamin E, which is more than in olive oil.
Thanks to the reduction in erucic acid content, its balanced fatty acid profile and high smoke point, rapeseed oil has transformed from an unpopular outsider to a healthy and versatile edible oil.
Header image: New Africa/Shutterstock
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
22 comments
later