Rapeseed Oil:20 Benefits, Nutrition, Side Effects & How to Use

Have you heard of rapeseed oil? This unsung culinary hero may not be a household name like olive or coconut oil, but it’s time to give this versatile oil some serious spotlight. Derived from the bright yellow flowers of the rapeseed plant, rapeseed oil packs a powerful nutritional punch that can elevate both your cooking and your health.

While it may have a slightly polarizing name, rapeseed oil boasts an impressive nutritional profile. Whether you’re looking to revamp your cooking routine or simply want to explore the latest superfood trend, it’s time to give rapeseed oil a closer look. This article will explore 20 amazing health benefits of rapeseed oil, with its side effects. In addition, we will also discuss how to use it effectively.

What Is Rapeseed Oil?

Rapeseed oil is derived from the seeds of the rapeseed plant, which belongs to the Brassicaceae family—the same family as cabbage, broccoli, and mustard. The plant is easily recognizable by its bright yellow flowers that create stunning golden fields during the blooming season.

The history of rapeseed oil dates back thousands of years, with evidence of its use in Asia and Europe dating back to ancient times. Initially, rapeseed oil was primarily used for industrial purposes due to its high erucic acid content.

However, in the 1970s, Canadian scientists developed a variety with lower erucic acid levels, making it safe for human consumption. This modified version is often marketed as canola oil in North America, while in Europe, it’s commonly known as rapeseed oil.

Rapeseed Oil vs. Canola Oil: Understanding the Difference

Many people use the terms “rapeseed oil” and “canola oil” interchangeably, but there is a distinction:

In essence, canola oil is a type of rapeseed oil that has been specifically bred to contain lower levels of erucic acid and glucosinolates, making it more suitable for consumption. The name “canola” actually comes from “Canadian oil, low acid.”

Nutritional Profile of Rapeseed Oil

Like all oils, rapeseed oil is 100% fat, providing about 120 calories per tablespoon (14g). However, it’s the type of fat that makes rapeseed oil stand out:

• Monounsaturated fats: 63% (primarily oleic acid)
• Polyunsaturated fats: 28% (including omega-3 and omega-6 fatty acids)
• Saturated fats: Only 7% (one of the lowest among cooking oils)

This favorable fat profile, particularly the low saturated fat content, makes rapeseed oil heart-friendly and a healthier alternative to many other cooking oils.

Vitamins and Minerals

Rapeseed oil contains several important nutrients:

• Vitamin E: A powerful antioxidant that helps protect cells from damage
• Vitamin K: Important for blood clotting and bone health
• Phytosterols: Plant compounds that can help lower cholesterol levels

Omega Fatty Acid Balance

One of rapeseed oil’s most notable nutritional features is its excellent omega fatty acid ratio:

• Omega-3 to Omega-6 ratio: Approximately 1:2, which is considered ideal for human health
• Alpha-linolenic acid (ALA): An essential omega-3 fatty acid that the body cannot produce on its own

This balanced ratio is particularly significant as many modern diets contain too many omega-6 fatty acids and not enough omega-3s, which can contribute to inflammation and various health issues.

20 Amazing Health Benefits of Rapeseed Oil

Rapeseed oil offers numerous health and practical benefits that make it a valuable addition to your pantry. Here’s a comprehensive look at 20 key benefits:

1. Supports Heart Health

The high monounsaturated fat content in rapeseed oil helps reduce LDL (bad) cholesterol levels while maintaining or even increasing HDL (good) cholesterol. Studies have shown that replacing saturated fats with monounsaturated fats can significantly reduce the risk of coronary heart disease.

2. Reduces Inflammation

The omega-3 fatty acids in rapeseed oil, particularly alpha-linolenic acid (ALA), possess anti-inflammatory properties. Regular consumption may help reduce chronic inflammation, which is linked to various diseases, including arthritis, diabetes, and heart disease.

3. Maintains Brain Function

The essential fatty acids in rapeseed oil are crucial for brain health and cognitive function. Omega-3 fatty acids, in particular, are important components of cell membranes in the brain and may help protect against cognitive decline as we age.

4. Promotes Skin Health

Rich in vitamin E, rapeseed oil helps protect skin cells from oxidative damage. When used topically or consumed regularly, it may help maintain skin elasticity, reduce the appearance of fine lines, and support overall skin health.

5. Supports Weight Management

The monounsaturated fats in rapeseed oil can help increase satiety, potentially reducing overall calorie intake. Additionally, these healthy fats are more efficiently metabolized by the body compared to saturated fats.

6. Balances Blood Sugar

Some research suggests that the monounsaturated fats in rapeseed oil may help improve insulin sensitivity, potentially benefiting those with or at risk of type 2 diabetes.

7. Provides Antioxidant Protection

The vitamin E content in rapeseed oil acts as an antioxidant, helping to neutralize harmful free radicals in the body and potentially reducing the risk of chronic diseases.

8. Supports Bone Health

The vitamin K in rapeseed oil plays a crucial role in bone metabolism. It can help the body utilize calcium effectively, potentially contributing to stronger bones.

9. Improves Cholesterol Profile

Beyond just lowering LDL cholesterol, rapeseed oil has been shown to improve the overall cholesterol profile, including reducing triglyceride levels when used as part of a balanced diet.

10. Enhances Nutrient Absorption

As a source of healthy fats, rapeseed oil helps the body absorb fat-soluble vitamins (A, D, E, and K) from other foods, maximizing the nutritional value of your meals.

11. High Smoke Point

With a smoke point of approximately 204°C (400°F), rapeseed oil is versatile for various cooking methods, including high-heat stir-frying and deep-frying, without breaking down into harmful compounds.

12. Neutral Flavor Profile

Unlike some oils with distinctive flavors, rapeseed oil has a mild, neutral taste that doesn’t overpower the natural flavors of your ingredients, making it perfect for a wide range of dishes.

13. Extended Shelf Life

Rapeseed oil has good stability and a relatively long shelf life compared to some other oils, especially when stored properly in a cool, dark place.

14. Versatility in Cooking

From salad dressings to baking, sautéing to deep-frying, rapeseed oil’s versatility makes it a one-bottle solution for various cooking needs.

15. Cost-Effective

Generally more affordable than specialty oils like extra virgin olive oil, rapeseed oil provides excellent nutritional value at a more accessible price point.

16. Sustainable Production

Rapeseed crops require fewer pesticides than many other oil-producing plants and can be grown in cooler climates, making them a more environmentally sustainable choice in many regions.

17. Non-GMO Options Available

For those concerned about genetically modified organisms, non-GMO and organic rapeseed oil options are widely available.

18. Ideal for Baking

The neutral flavor and liquid state at room temperature make rapeseed oil perfect for baking, often producing moister results than solid fats.

19. Good Emulsifying Properties

Rapeseed oil works well in emulsified sauces like mayonnaise and salad dressings, creating stable, smooth textures.

20. Potential Allergy-Friendly Alternative

For those with allergies to nuts, rapeseed oil can be a safe alternative to nut-based oils like peanut or almond oil.

Potential Side Effects and Precautions

While rapeseed oil offers numerous benefits, it’s important to be aware of potential side effects and take necessary precautions:

Allergic Reactions

Though relatively rare, some individuals may experience allergic reactions to rapeseed oil, particularly those with allergies to mustard, cabbage, or other members of the Brassicaceae family. Symptoms may include:

• Skin rashes or hives
• Itching
• Digestive discomfort
• In severe cases, difficulty breathing (seek immediate medical attention)

Digestive Issues

Some people may experience mild digestive discomfort when consuming rapeseed oil, including:

• Bloating
• Gas
• Stomach cramps
• Diarrhea

These symptoms are generally mild and often occur when consuming large amounts or when the body isn’t accustomed to the oil.

Interaction with Medications

The omega-3 fatty acids in rapeseed oil may interact with certain medications:

• Blood thinners (like warfarin)
• Blood pressure medications
• Anti-inflammatory drugs

Always consult with your healthcare provider if you’re on medication and plan to significantly increase your rapeseed oil consumption.

Precautions for Specific Groups

Individuals with Certain Medical Conditions

People with specific health conditions should exercise caution:

• Inflammatory Bowel Disease: Some may find that oils can trigger symptoms
• Gallbladder Issues: High-fat foods, including oils, may exacerbate symptoms
• Liver Conditions: Consult a healthcare provider about appropriate fat consumption

Pregnancy and Breastfeeding

Rapeseed oil is generally considered safe during pregnancy and breastfeeding when consumed in normal food amounts. However, as with any dietary change during these periods, it’s advisable to consult with a healthcare provider.

Children

Rapeseed oil is safe for children as part of a balanced diet. Its omega-3 content can be beneficial for developing brains, but as with adults, moderation is key.

How to Use Rapeseed Oil in Cooking?

Rapeseed oil’s versatility makes it a valuable addition to any kitchen. Here’s how to incorporate this golden oil into your culinary repertoire:

Everyday Cooking Applications

Sautéing and Stir-Frying

Thanks to its high smoke point, rapeseed oil is ideal for quick-cooking methods at medium-high heat. Use it to sauté vegetables, stir-fry meat, or prepare quick one-pan meals without worrying about the oil breaking down.

Deep-Frying

The high smoke point and neutral flavor make rapeseed oil perfect for deep-frying. From crispy French fries to tempura vegetables, it creates a golden, crisp exterior without imparting any strong flavors.

Baking

Replace butter or other oils in baking recipes with rapeseed oil for moist, tender results. It works particularly well in:

• Quick breads and muffins
• Cakes and brownies
• Cookies (where a neutral oil is appropriate)

Roasting

Toss vegetables, potatoes, or meat in rapeseed oil before roasting for evenly browned, flavorful results. The oil helps conduct heat efficiently while adding moisture.

Salad Dressings and Cold Applications

Basic Vinaigrette

Create a simple, healthy dressing with:

• 3 parts rapeseed oil
• 1 part vinegar or lemon juice
• Salt, pepper, and herbs to taste

This makes a perfect base for endless variations by adding honey, mustard, garlic, or your favorite herbs.

Dipping Oil

While not as robust as olive oil, high-quality cold-pressed rapeseed oil can be used as a dipping oil for bread. Add herbs, garlic, or spices to enhance the flavor.

Cold Sauces

Use rapeseed oil as a base for cold sauces like:

• Homemade mayonnaise
• Pesto (as an alternative to olive oil)
• Aioli and other emulsified sauces

Cooking Tips for Best Results

• Flavor Pairing: Because of its neutral profile, rapeseed oil works well with bold flavors. Don’t hesitate to add garlic, herbs, spices, or citrus when cooking with it.
• Temperature Control: While rapeseed oil has a high smoke point, it’s still best to avoid unnecessary overheating to preserve its nutritional benefits.
• Quality Matters: For cold applications like dressings, consider using cold-pressed, unrefined rapeseed oil for better flavor and maximum nutritional benefits.
• Infusions: Create flavor-infused oils by gently heating rapeseed oil with herbs, garlic, or spices, then straining and storing for use in various dishes.

How Much Rapeseed Oil Per Day?

• The recommended daily intake of rapeseed oil is typically 1-2 tablespoons (15-30 ml).
• This provides a good balance of healthy fats without going overboard on calories.
• Some health organizations recommend up to 3-4 tablespoons (45-60 ml) per day for optimal health benefits.
• The specific amount can vary based on your overall caloric needs and health goals.

Best Time to Eat Rapeseed Oil

• Rapeseed oil is best consumed with meals, as the healthy fats are more effectively absorbed when paired with other foods.
• Many people find it beneficial to use rapeseed oil for cooking, dressings, or as a finishing oil.
• For maximum benefits, try to incorporate rapeseed oil into your diet a few times per day.

Moderation is key, as too much oil can lead to excess calorie intake. Start with smaller amounts and gradually increase to find what works best for your individual needs.

How to Choose and Store Rapeseed Oil?

Selecting the right rapeseed oil and storing it properly can maximize its benefits and extend its shelf life. Here’s what you need to know:

Types of Rapeseed Oil

Cold-Pressed Rapeseed Oil

• Process: Seeds are pressed at low temperatures (below 49°C/120°F) without chemical solvents
• Benefits: Retains more nutrients, antioxidants, and natural flavor
• Appearance: Often has a more vibrant yellow-gold color
• Taste: May have a slight nutty, earthy flavor
• Best uses: Salad dressings, dipping, finishing dishes, or low-heat cooking

Refined Rapeseed Oil

• Process: Undergoes additional processing, including heating, filtering, and sometimes chemical treatment
• Benefits: Higher smoke point, longer shelf life, more neutral flavor
• Appearance: Lighter color, more transparent
• Taste: Very neutral, almost flavorless
• Best uses: High-heat cooking, frying, baking,g where a neutral oil is desired

Organic Rapeseed Oil

• Process: Produced from seeds grown without synthetic pesticides or fertilizers
• Benefits: Reduced exposure to chemical residues
• Available in: Both cold-pressed and refined varieties
• Price: Typically commands a premium price

Quality Indicators

When shopping for rapeseed oil, look for these quality indicators:

Packaging

• Dark glass bottles or opaque containers protect the oil from light damage
• Smaller bottles might be preferable if you don’t use oil quickly, to ensure freshness

Labeling Terms

• “Virgin” or “Extra Virgin”: Indicates first-press oil with no heat or chemical processing
• “Cold-pressed”: Processed at low temperatures to preserve nutrients
• “Unrefined”: Minimal processing, retaining more natural compounds
• “Organic”: Produced from seeds grown without synthetic chemicals
• “Non-GMO”: Made from seeds that haven’t been genetically modified

Production Information

• Harvest date or pressing date (fresher is better)
• Expiration date (typically 12-18 months from production)
• Country of origin (local oils may be fresher)

Storage Best Practices

Proper storage is crucial for maintaining rapeseed oil’s quality and preventing rancidity:

Temperature Considerations

• Ideal storage temperature: 57-70°F (14-21°C)
• Avoid refrigeration: While it won’t harm the oil, it may become cloudy and thicken (returns to normal at room temperature)
• Keep away from heat sources: Don’t store near the stove, oven, or direct sunlight

Container Choices

• Original container: If properly designed (dark glass or opaque)
• Transfer options: Dark glass bottles or stainless steel oil containers
• Avoid plastic: It can sometimes leach chemicals, especially if the oil is exposed to heat

Shelf Life Guidelines

Quick Storage Tips

• ✅ Tightly seal the bottle after each use
• ✅ Keep away from strong odors as oils can absorb them
• ✅ Consider transferring large quantities to smaller bottles to minimize air exposure
• ❌ Don’t store oil in containers with reactive metals like copper or iron
• ❌ Avoid frequent temperature fluctuations

FAQs

1. Is rapeseed oil the same as canola oil?

Canola oil is a type of rapeseed oil, but with specific characteristics. The term “canola” (Canadian oil, low acid) refers to rapeseed varieties that have been bred to contain less than 2% erucic acid and reduced glucosinolate content.

In North America, “canola oil” is the common term, while in Europe, “rapeseed oil” is more widely used. Both modern food-grade rapeseed oil and canola oil have similar nutritional profiles and are safe for consumption.

2. Is rapeseed oil healthy?

Yes, rapeseed oil is considered a healthy cooking oil. It contains:

• Low levels of saturated fat (about 7%)
• High levels of monounsaturated fats (about 63%)
• A good balance of omega-3 to omega-6 fatty acids
• Vitamin E and other beneficial compounds

Its health benefits include supporting heart health, potentially reducing inflammation, and providing essential fatty acids. Like all oils, it should be consumed in moderation as part of a balanced diet.

3. Can I use rapeseed oil for deep frying?

Absolutely! Rapeseed oil is excellent for deep frying due to its:

• High smoke point (approximately 204°C/400°F)
• Neutral flavor that won’t overpower the food
• Good stability at high temperatures
• Relatively affordable price compared to other high smoke point oils

These properties make it one of the best choices for deep frying, as it can withstand the high temperatures without breaking down or producing harmful compounds.

4. Is rapeseed oil good for cholesterol?

Rapeseed oil can be beneficial for cholesterol management because:

• Its monounsaturated and polyunsaturated fats can help reduce LDL (bad) cholesterol
• It contains plant sterols that may help block cholesterol absorption
• It has one of the lowest saturated fat contents among cooking oils
• Studies have shown that replacing saturated fats with the unsaturated fats found in rapeseed oil can improve cholesterol profiles

5. Can I substitute rapeseed oil for vegetable oil in baking?

Yes, rapeseed oil can be substituted for vegetable oil in baking with excellent results:

• Use the same amount as called for in the recipe (1:1 substitution)
• Its neutral flavor works well in most baked goods
• It often produces moist, tender results in cakes, muffins, and quick breads
• The liquid state of rapeseed oil (versus solid fats like butter) can change texture slightly in some recipes

6. Where to buy rapeseed oil?

Rapeseed oil can be found in most grocery stores, both in the cooking oil aisle and sometimes in the specialty/international food section. It’s a widely available oil that is commonly sold by major brands.

You can also purchase rapeseed oil online from various retailers, including health food stores, specialty food shops, and even directly from rapeseed oil producers.