From the Guidelines
Rapeseed oil is a recommended component of a healthy diet, particularly for its potential to reduce the risk of cardiovascular disease, as evidenced by its use in the Mediterranean diet, which has been shown to decrease the risk of major cardiovascular events by 30% in high-risk individuals 1.
Key Benefits of Rapeseed Oil
- Low in saturated fats (about 7%) and high in monounsaturated fats and omega-3 fatty acids, which are beneficial for heart health 1.
- Has a relatively high smoke point of around 400°F (204°C), making it suitable for various cooking methods including sautéing, baking, and light frying.
- The oil's health benefits stem from its favorable fatty acid composition, which can help reduce bad cholesterol levels and inflammation when used as part of a balanced diet, as seen in studies such as the Lyon Diet Heart study and the PREDIMED trial 1.
Considerations for Use
- Cold-pressed or unrefined versions retain more nutrients but have a stronger flavor and lower smoke point than refined varieties.
- For optimal health benefits and cooking performance, store rapeseed oil in a cool, dark place and use within its shelf life of approximately one year after opening.
Evidence from Recent Studies
- The PREDIMED trial, a recent and high-quality study, found that a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts reduced the risk of major cardiovascular events by 30% in high-risk individuals 1.
- Meta-analyses, such as those conducted by Sofi et al. and Grosso et al., have also shown that adherence to a Mediterranean diet, which often includes rapeseed oil, is associated with a reduced risk of cardiovascular disease and mortality 1.
From the Research
Overview of Rapeseed Oil
- Rapeseed oil is the second most abundant produced edible oil in the world, known for its low erucic acid and low glucosinolate content 2.
- It is a preferred choice due to its preserved fatty acid profile and bioactive compounds, offering health benefits such as regulating blood lipid profile, insulin sensitivity, and glycemic control 2.
Health Benefits and Components
- Rapeseed oil contains high phenolic compounds, tocopherols, phytosterols, and carotenoids, which provide antioxidant and cytotoxic activity 2.
- It has nine functional components, including vitamin E, flavonoids, squalene, carotenoids, glucoraphanin, indole-3-Carbinol, sterols, phospholipids, and ferulic acid, which contribute to its anti-microbial, anti-inflammatory, anti-obesity, anti-diabetic, anti-cancer, neuroprotective, and cardioprotective effects 3.
Erucic Acid and Its Effects
- Erucic acid, a monounsaturated fatty acid found in rapeseed oil, has been reported to have adverse effects on health, including myocardial lipidosis and hepatic steatosis 4.
- However, some studies suggest that erucic acid may have protective effects, such as reducing the risk of acute myocardial infarction, ischemic heart disease, and neurologic disorders 4.
- The consumption of erucic acid-rich foods has been limited in several countries due to its potential health risks 4.
Physiopathological Effects
- Rapeseed oil has been shown to have a growth-retarding effect in animals, which may be attributed to its high erucic acid content or low ratio of saturated to monounsaturated fatty acids 5.
- Erucic acid has been found to produce fibrosis of the myocardium and lower the respiratory capacity of heart mitochondria in long-term experiments in rats 5.
- The cardiopathogenicity of rapeseed oils and oil blends differing in erucic, linoleic, and linolenic acid content has been studied, suggesting that linolenic acid may play a role in the etiology of cardiac necrosis observed in rats fed diets containing low erucic acid rapeseed oils 6.