Canola Oil Cause Cancer? Is It GMO? — 7 Truths You Need to Know

Written by

Louise W Lu, PhD, MPH, BMLS

Reviewed by

Alexandra V Goldberg, Registered Dietitian

Canola oil is one of the most widely used cooking oils in the world. It’s in your stir-fries, your salad dressings, your favorite packaged snacks. It's marketed as heart-healthy, high in good fats, and safe for daily cooking.

And yet, the internet is filled with claims that it’s toxic, inflammatory, genetically modified, or even carcinogenic.

So, what’s the truth?

In this post, we dive into the science, the controversy, and the data behind canola oil—from how it’s made and what’s in it, to whether it actually deserves a place in your kitchen. Spoiler: not everything you’ve heard is wrong—but most of it is missing context.

01｜What Exactly Is Canola Oil? Is It the Same as Rapeseed Oil?

Canola oil comes from a type of rapeseed plant—but it’s not the same as the old-fashioned rapeseed oil people used to avoid. In the past, rapeseed oil had high levels of a compound called erucic acid, which worried scientists. So, Canadian researchers bred a new version of the plant that’s safe to eat. That’s how "Canola" was born—short for “Canadian Oil, Low Acid.”

Today’s canola oil has a clean, neutral taste and is much lower in harmful compounds. It may come from the same plant family, but it’s a very different oil.

02｜Is Canola Oil Genetically Modified? How Is It Actually Made?

Most canola oil today—especially in North America—comes from genetically modified (GMO) canola plants. These crops are engineered to resist herbicides like glyphosate (commonly known as Roundup), so farmers can spray weeds without harming the plant. This makes farming easier and increases yield.

But here’s the part most people miss:
The oil itself contains no genetic material. During processing, all plant DNA and proteins are removed—what remains is just pure fat. So while the plant may be GMO, the oil isn’t “genetically modified” in the final product.

If you prefer to avoid GMOs, many stores offer non-GMO certified or organic canola oils as alternatives.

No matter the source, canola oil typically goes through a process called RBD—short for Refined, Bleached, and Deodorized. The steps include:

• Pressing the canola seeds for oil
• Extracting remaining oil with a solvent like hexane
• Heating and filtering to remove odor, impurities, and color

The result is a clean, shelf-stable, neutral-tasting oil that performs well in cooking and food manufacturing.

03｜What’s in Canola Oil? Fats, Sterols, and Vitamin E

When people say canola oil is “healthy,” what do they actually mean? Let’s break it down by looking at its nutritional profile.

Fat Composition

Canola oil is extremely low in saturated fat—only about 7%, which is even lower than olive oil. It’s also rich in:

• Monounsaturated fat (~63%) – the same heart-friendly fat found in olive oil
• Omega-6 polyunsaturated fat (~20%)
• Omega-3 ALA (~10%) – the plant-based form of Omega-3 (though less potent than fish oil)

This fat balance makes canola one of the most heart-friendly cooking oils according to many health organisations, including the American Heart Association.

Plant Sterols

Canola oil contains naturally occurring phytosterols—plant compounds that resemble cholesterol but actually help block cholesterol absorption in the gut. Just 1 tablespoon can provide up to 100 mg of plant sterols, which may help reduce LDL (“bad”) cholesterol when part of a healthy diet.

Vitamin E

Canola oil also contains vitamin E, a fat-soluble antioxidant that protects your cells from oxidative damage. It provides around 17% of your daily vitamin E in just 1 tablespoon.

In short:
Canola oil delivers a rare trio: low saturated fat, Omega-3, and cholesterol-lowering sterols—all in one affordable bottle.

04｜Does Canola Oil Cause Cancer? What the Research Really Says

You might’ve heard people say, “Canola oil causes cancer,” or seen it labeled online as “toxic.” But is there any science behind the claim?

Let’s clear this up: there’s no credible evidence that canola oil causes cancer when used in normal cooking. Major health organizations, including the American Heart Association and American Cancer Society, consider it a safe, heart-healthy oil when used properly.

Where does the “canola causes cancer” myth come from?

There are two main sources of confusion:

• Misunderstanding trans fats: In the early days of canola oil processing, hydrogenation was sometimes used—producing harmful trans fats. But modern canola oil contains no trans fats unless it’s artificially hydrogenated (which is now rare and mostly banned).
• Concerns over solvent processing: Canola oil is typically extracted using hexane, a food-grade solvent. But no hexane remains in the final oil after refining—it’s removed through heat and vacuum techniques.

What about cooking and oxidation?

As explained in Section 06, refined canola oil is safe for high-heat use. Like any oil, it should not be overheated or reused excessively. Under normal home cooking conditions, it does not generate dangerous compounds at levels that pose a health risk.

05｜Is Canola Oil Good for Your Heart, Cholesterol, or Diabetes?

Canola oil is often recommended by heart associations—and for good reason. It’s low in saturated fat and contains a good amount of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Studies show it may help reduce LDL (bad) cholesterol and modestly improve heart health markers.

For people with type 2 diabetes, research is mixed. Some studies suggest canola oil may help with insulin sensitivity when used as part of a low-GI diet. But it's not a magic bullet—it’s still a fat, and portion control matters.

06｜Is Canola Oil Safe for High-Heat Cooking?

Refined canola oil has a smoke point of around 205°C (401°F), making it suitable for most high-heat cooking methods—including stir-frying, oven-roasting, sautéing, and baking. It is widely used in commercial kitchens for exactly this reason.

Its high content of monounsaturated fats helps it resist oxidation better than polyunsaturated-rich oils. This means it produces fewer breakdown products like aldehydes or polar compounds when heated properly.

What about cold-pressed or unrefined canola oil?

Cold-pressed or “virgin” canola oil has a lower smoke point and retains more natural waxes and plant compounds. These make it less suitable for high heat, as they break down more easily under prolonged frying or roasting temperatures.

Is it true that heating canola oil creates toxins?

Not if you use it properly. Most concerns stem from overheating oils beyond their smoke point or repeatedly reusing oil. In normal home cooking—especially with refined canola oil used for short durations—there is no credible evidence that harmful toxins form at meaningful levels.

07｜Who Should Use Canola Oil—and Who Shouldn’t?

Canola oil is a practical, heart-friendly option for most people—especially those managing high cholesterol, heart disease risk, or looking to reduce saturated fat in their diet. Its neutral taste, affordability, and stable fatty acid profile make it easy to incorporate into daily meals without compromising health.

However, if you have allergies to mustard, rapeseed, or Brassicaceae family plants, you should avoid canola oil. People following strict ancestral diets (e.g., paleo, AIP) or avoiding all seed oils may also choose alternatives like olive oil or ghee. For infants under 12 months, consult your doctor before introducing any refined vegetable oils.

Final Thoughts｜LOLU’s Verdict on Canola Oil

Canola oil has been misunderstood for years—but the science tells a different story.

It’s not toxic. It doesn’t cause cancer. And for most people, it’s a safe, affordable, heart-friendly oil that performs well in everyday cooking. Refined canola oil offers a balance of omega-3s, vitamin E, and stability under heat—without trans fats or overwhelming flavor.

Of course, it’s not perfect. Cold-pressed oils like extra virgin olive oil still offer higher antioxidant content and a richer taste. But for high-heat stir-frying or baking, canola oil is a reliable option that fits both budget and health goals.

At LOLU, we believe the real risk isn’t from using canola oil—it’s from not thinking about the oil you use at all.

So next time you reach for a bottle, ask yourself: what are you cooking, how are you cooking it—and what oil will do the best job for your body?

Authors:

Louise W Lu

Registered Nutritionist (NZ Reg. 82021301), PhD of Nutrition Science, Honorary Academic at the University of Auckland. Louise blends clinical research with public health to help people eat better and live stronger.

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Alexandra V Goldberg

Registered Dietitian (NZ Reg. 20-02273) and expert in nutrition, medicinal chemistry, and skincare. Alexandra helps clients reach their health goals with science-backed strategies in post-op recovery, feeding tolerance, and weight management.

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