Is rapeseed oil healthy?

What is rapeseed oil?

Rapeseed oil is a seed oil, like sunflower or corn oil.

It comes from the seeds of a plant from the mustard/cabbage family.

Its flowers are bright yellow and turn fields into a sea of gold when in bloom.

Rapeseed is grown in the UK and comes in refined and unrefined (often labelled as ‘cold-pressed’) forms.

Refined rapeseed oil — meaning it has been processed to remove flavour compounds — has a higher smoke point. This makes it more heat‑tolerant and means it’s suitable for higher‑temperature cooking such as frying, searing and roasting.

Look on the labels of regular ‘vegetable oil’ and you’ll often find it’s 100 per cent rapeseed oil, so this can be a healthy, cheap option.

Save the more expensive, flavourful cold-pressed varieties for drizzling on salads.

Is rapeseed oil healthy?

Rapeseed oil is low in saturated fat, the fat that can raise cholesterol levels.

In fact, it has the lowest amount of saturated fat of any oil.

It is also high in healthy unsaturated fats, the type that help lower cholesterol when used in place of saturated fat.

Rapeseed oil vs olive oil

Rapeseed oil and olive oil share some heart-healthy qualities as well as having some differences.

They are both high in monounsaturated fats, which can help to maintain healthy blood cholesterol levels. And both can be used for everyday cooking.

A plus for rapeseed oil is that it has half the amount of unhealthy saturated fat found in olive oil, and the best balance of omega-3 and omega-6 polyunsaturated fats of all plant oils.

Meanwhile, olive oil contains naturally occurring polyphenols, which have antioxidant properties that are linked to better heart and gut health.

Both oils can be part of a healthy diet.

Is rapeseed oil inflammatory?

There have been a few concerns in the past about rapeseed oil, but modern evidence shows it is safe to use and does not cause inflammation.

Older varieties of rapeseed oil did contain higher levels of erucic acid, which raised health concerns about its safety. But modern rapeseed oils are almost completely free of it and in the UK go through quality checks to ensure they are safe to use.

Early research also suggested that high intakes of linoleic acid, a type of omega-6 fatty acids, could increase inflammation. However, more recent evidence shows that omega‑6 fats do not increase inflammation when eaten as part of a balanced diet.

Rapeseed oil also contains a unique balance of omega-3 and omega-6, which work together to support heart heath.

The takeaway: is rapeseed oil good or bad for you?

Rapeseed oil can be a healthy addition to your diet.

But remember, like all oils, it is high in calories, so use it sparingly.

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