Canola Oil: The Debate

In the heart of Berkeley, Humbowl stands as a culinary oasis for those seeking nourishing and mindful dining. As a premier healthy restaurant in Berkeley, we're not just about serving delicious meals; we're also committed to fostering informed food choices. One topic that often sparks debate among our health-conscious patrons is the use of canola oil. Is it a boon or bane for our health? Let's delve into the arguments on both sides.

At Humbowl we use Non-GMO Expeller Pressed Canola Oil, a 50/50 blend of olive and canola oils, and extra virgin olive oil. We use canola primarily because of it’s flavor neutrality, as well as meeting our desired price point. It’s often been suggested that we switch to avocado oil, but avocado oil starts to solidify below 50 degrees, and food safety requires that we hold our food below 41 degrees.

The Case For Canola Oil:

1. Heart Health: Canola oil is rich in monounsaturated fats, which are known to reduce bad cholesterol levels, potentially lowering the risk of heart diseases.

2. Omega-3 Fatty Acids: Canola oil contains alpha-linolenic acid, a type of omega-3 fatty acid, which is beneficial for brain health and inflammation reduction.

3. Low in Saturated Fat: Compared to many other cooking oils, canola oil has a lower saturated fat content, making it a heart-friendly choice for many.

The Case Against Canola Oil:

1. Processing Concerns: The majority of canola oil on the market is refined and may undergo processes that use chemicals, potentially diminishing its health benefits. Expeller pressed is a mechanical process that avoids the use of chemicals. So this makes processing concerns a non-issue for our canola oil.

2. Omega-6 Fatty Acids: While canola oil does contain beneficial omega-3s, it also has omega-6 fatty acids. Some argue that a high ratio of omega-6 to omega-3 can promote inflammation.

3. Genetically Modified (GM) Origins: A significant portion of canola crops are genetically modified, raising concerns about the long-term health implications of consuming GM foods. At Humbowl we only use Non-GMO Expeller Pressed Canola oil. That makes this a non-issue for us as well.

At Humbowl, we believe in transparency and informed choices. While canola oil has its merits and drawbacks, it's essential for diners to understand its implications and make choices that align with their health goals and beliefs. Our commitment is to provide you with the best, and we continuously evaluate our ingredients based on the latest research and feedback.

Join the conversation and explore more such topics with us. Humbowl isn't just a dining destination; it's a hub for health and wellness discussions in Berkeley, as echoed by our patrons on platforms like Yelp and Google. Together, let's embark on a journey of informed and delightful dining.

Interested in learning more?

Check out this video with Simon Hill, nutrition scientist and physiotherapist, and Dr. Mark Hyman. Generally I don’t agree with most of what Mark Hyman says, however that gives this video even more credibility.

Some research studies:

https://pubmed.ncbi.nlm.nih.gov/33127255/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11374968/

https://nutritionj.biomedcentral.com/articles/10.1186/s12937-025-01117-5

If you have some study or article you’d like me to read that show’s contrary infomration to what I’ve studied please email it to me at info@humbowleats.com. As a company we’re always evolving based on current information.

I asked ChatGPT 5 to help me find some CREDIBLE studies showing that canola oil was bad for you. I acknowledge that ChatGPT is not all knowing, but it’s a great source for quick information.

Good question — the evidence base on canola oil is pretty robust, and credible negative findings are rare. Here’s what the research landscape looks like:

1. Human Clinical Trials / Meta-Analyses

• Large systematic reviews and meta-analyses over the last 10–15 years generally show neutral or beneficial effects on blood lipids and cardiovascular risk markers.

• I could not find any credible randomized controlled trials in humans that show canola oil worsens cardiovascular outcomes, diabetes risk, or inflammation in a consistent way.

2. Concerns Sometimes Raised

Most of the “canola oil is bad” claims stem from:

• Refining/processing: High-heat refining may form small amounts of trans fats, but modern canola oils are tightly regulated, and levels are very low (usually <0.5%).

• Omega-6 content: Some critics argue canola oil has “too much omega-6,” which could promote inflammation. But in controlled trials, canola oil has not been shown to increase inflammatory markers compared to olive or other oils.

• Animal or cell studies: A few older rodent studies (1970s–1990s) suggested issues like vitamin E depletion or heart lesions with rapeseed oils. These used varieties no longer in the food supply (high in erucic acid). Modern canola oil is bred to be very low in erucic acid and does not reproduce those effects in humans.

3. Official Assessments

• FDA, EFSA, Health Canada all recognize canola oil as safe. The FDA even allows a qualified health claim that canola oil may reduce the risk of coronary heart disease when used in place of saturated fats.

• The American Heart Association lists canola oil among heart-healthy unsaturated oils.

✅ Summary:
No credible human studies show that modern canola oil is harmful when consumed in normal dietary amounts. The best evidence shows it either lowers LDL cholesterol or is neutral on most health outcomes. The negative claims you’ll find online usually come from outdated animal studies, extrapolations about omega-6 fats, or concerns about processing—not strong human evidence.