After all, canola oil is a villain or health hero?
It has already been considered an ally of good food, but today there are many doubts about its consumption. To understand all about canola oil, an item present in the home of many Brazilians, we ask the help of the nutritionist Clarissa Fujiwara, from the Clinic Dr. Denise Lellis.
According to the expert, the unsaturated fatty acids present in large amount in this oil, are very beneficial for cardiovascular health. "The reduction of the risk of diseases in the cardiac and circulatory system and, consequently, of an infarction or cerebrovascular accident (CVA), are due to the control of the cholesterol made by the fatty acids mono and polyunsaturated, present in the oil of canola", he says.
In addition, the omega-3 present in the food still brings the cardioprotective action, which helps in reducing triglyceride levels and in combating the development of atherosclerosis. The oil also contains a type of phytosterol (a plant-like substance with a cholesterol-like structure) that has a cholesterol-lowering effect in the body.
"The effect of phytosterol helps to inhibit intestinal cholesterol absorption , in conjunction with lower production of cholesterol by the liver, "says the expert. Like other vegetable oils, canola oil contains fat-soluble vitamins, including high-potency antioxidant vitamins E, which can protect the body from the effects of free radicals.
But what about bad health?
One of the great questions about canola oil is linked to the fact that it is an oil extracted from rapeseed, rich in erucic acid, a toxic substance. "For consumption, the oil needs to be separated from the acid and the food ends up being refined, bleached and deodorized. This process involves steps such as processing at very high temperatures and, worst of all, the use of chemicals as solvents," To sum up, recent studies show that omega-6 fatty acid, while essential for the development of cellular structures such as the brain, when consumed in excess (in relation to omega-3), can contribute to a state of inflammation.
What is the healthiest oil?
There is no consensus on this, the main one is how you will use the oil. Take note of the dietician's tip: "It is recommended not to subject fats to high temperatures and cooking for long periods. It may be interesting to vary the types of fats to be consumed and never ingest the product if there are changes in color, odor and viscosity" .
Olive oil is an excellent fat for inclusion in the menu, mainly due to the presence of phenolic substances, powerful antioxidants. "The ideal is to consume it cold so that its nutritional properties are preserved", reinforces Clarissa. Oils rich in monounsaturated fats that do not undergo refinement, such as avocado, are excellent sources of vitamin E and vitamin A, known to be antioxidants.
It is composed of unsaturated fatty acids. An oil found in nature, for example, has the atoms distributed in parallel position. However, when subjected to the industrial hydrogenation treatment, the chemical structure of the oil is modified, causing the fatty acids to stay with the atoms in transverse alignment - which are part of the trans fat confection.
Frequently eating fast food and Typical bakery foods, such as croissants and cakes, can negatively affect an individual's mental health. The claim is based on a study involving nearly nine thousand participants and was published in the journal Puclic Health Nutrition . The authors suggest a link between the habit and the onset of symptoms typical of depression.