Rapeseed Oil – Good or bad? 4 myths about rapeseed oil.

Everyone always said that rapeseed oil is bad. True? Since the very beginning, rapeseed lost the battle for a place on the dietary shelves – instead, we can find olive oil or coconut oil there. But did we rightly turn our backs on it? Or, on the contrary - should we stock our kitchen cabinets with it? Here are 4 myths, which you probably heard of before, about rapeseed oil.

Is Rapessed Oil good?

In the age of coconut oil popularity, and "the only correct" dietary recommendations, writing about rapeseed oil is not easy. It has been assumed that it is bad and that’s it. No one knows why, no one knows how important it is that many people really duplicate information that they have not even proven. And the truth is quite different: rapeseed oil is not at all as bad as people think!. On the contrary: there are a lot of pros that people do not realize.

Myth 1: rapeseed oil is much worse than coconut oil.

Currently, we are experiencing a boom for coconut oil: the stars, bodybuilders and fitnessists fry on it. The only question - is it really "the best"? This can be argued.

Coconut oil is largely composed of saturated fatty acids - 82.5 g per 100 g of oil (and those in our diet should be as low as - 10% of the total energy value of our diet). One tablespoon of coconut oil delivers 5% of those 10%. It also contains polyunsaturated fatty acids beneficial for our body, but in the amount of 2%, so relatively little. In addition, it contains trace amounts of vitamin E and K.

On the other hand, one tablespoon of rapeseed oil covers about 50% of the vitamin E requirement. In addition, we will also find in it vitamin K, as it’s the source of it. But the most important information is that rapeseed is a rich source of polyunsaturated omega-3 fatty acids - in an unparalleled amount than coconut oil. The proportions are also proportional: the ideal ratio between omega-6 and omega -3 should be 2: 1 in dieters - and so is the case with rapeseed oil.

Myth 2: Refining is the worst thing possible

The refining process is also very negative. I agree with one thing: the less the product is processed, the better.

This does not mean, however, that we have to discard all the products that undergo any processing. In the case of rapeseed, refining aims to get rid of or reduce the concentration of toxic substances (lead, arsenic, cadmium, mercury, chemical pollution).

Additionally: we are still talking about the advantages of cold processed oil over refined. According to research, it is not entirely justified: when it comes to sterols (which helps lower the levels of bad cholesterol), refined has more than cold pressed (652 mg to 552 mg). In turn, if we talk about the content of tocopherols (one of the forms of vitamin E), they are similar. Similarly, when it comes to the content of unsaturated and saturated fatty acids, there is not much difference here.

The refined variety also has a high smoke temperature (up to 242 ° C) so it is suitable for frying and at high temperatures it does not lose its properties.

Myth 3: rapeseed oil contains bad fatty acids

This is not true. Of all vegetable oils, rapeseed oil has the most favourable composition of fatty acids.

It contains a lot of omega-3 fatty acids (ten times more than olive oil) and the smallest amount of unfavourable saturated fatty acids (two times less than olive oil!). On the other hand, the oleic acid content is approximate to that of the same acid in olive oil.

Rapeseed contains the least saturated fatty acids of all vegetable fats. I repeat - this is the kind of acids that we should eat as little as possible - max. 10% of daily calorie intake.

Rapessed oil can be a great addition to your diet!
Rapessed oil can be a great addition to your diet!

Myth 4: Rapeseed oil is worthless

Another damaging myth. Rapeseed oil is a source of many healthy substances that have a positive effect on our body:

  • Plant sterols, helping to maintain normal blood cholesterol levels
  • Vitamins E (in very large amounts) and K
  • Alpha-linolenic acid (ALA from the omega-3 family) which helps in maintaining proper cholesterol levels
  • Provitamin A

Therefore, it cannot be said that rapeseed oil is barren or worthless – quite the opposite: it can enrich our diet and provide us with valuable nutrients. In the refined version, thanks to the high smoke temperature, it does not lose its properties after thermal treatment.

Before you use rapeseed oil - always check those thing!

As you can see, rapeseed oil is not as terrible as it’s portrayed - and it’s even quite useful! In my opinion, it’s definitely worth including it once in a while for your diet - for example, because of the ideal ratio of omega-6 to omega-3 and the high content of vitamin E. Therefore, we can diversify our diet and we introduce a product with a mass of positive substances!

Do you use rapeseed oil? Do you have it in your kitchen cabinets? Let us know in the comments about your opinions!

Tags: coconut oil, fatty acids, health, is rapeseed oil bad, is rapeseed oil good, oil, olive oil, omega-3, omega-6, rapeseed oil, rapeseed oil myths, rapeseed oil omega 3, rapeseed oil omega 6, vitamin e, vitamin k


  1. Annabel Smith

    the ratio of omega 3: omega 6 should be 2:1. not the other way round. Only oils I know of which have those proportions are linseed, coconut and palm oil.

    • Also, the body has difficulty using plant based omega 3 so you can only count the omega 6.

    • Matthew Benton

      That’s an important point. Modern diets are too high in Omega 6. Possibly Rapeseed oil would be a better choice than say sunflower to reduce the overall level of Omega 6 without increasing levels of saturates (a drawback of coconut and palm oil certainly). Unfortunately the only reliable way to fix Omega 3 vs 6 balance is regular oily fish!

    • Really how do you know such things? I read this because of my interest in bio- diesel and here I go off the rails again……..ADD……. MORE CHEMICALS!!

      This is just an observation, but for you to be able to understand and take interest in such a ratio leads me to believe you have an interest in the Author or you are interested in producing this product, or you are a person of talent that needs attention, I pry you get this attention soon, in turn, you may be able to make strides in your discipline. Please proceed and prosper

      The root interest is of no value to me. What is interesting is that you would take time and effort to share your obvious expertise with US, strangers in a STRANGE LAND, CHEMISTRY however fascinating, is a strange land for many of us, myself included.

      Thank you for your contribution,

  2. I thought rapeseed oil had euric acid which is toxic to humans. Rapeseed has been cross-bred (genetics) to take out unhealthy levels and the new plant is called Canola. If levels of the acid is below 2% it’s Canola, above 2% it’s rapeseed. Some use canola and rapeseed interchangeably. They are two separate plants. Are you talking about rapeseed or canola?

    • Rapeseed is kinda synonimical to Canola (by the way, there are 2 more types of those). Nearly every oil in logical price is done by using Canola.

      • Hello. I have read a few comments and what stood out was the fact that rapeseed oil is a separate oil from canola. Also, there’s an unsureness about if it’s toxic to the human body. I’d say YES it is. And I literally become dehydrated from eating anything with mayonnaise and peanut butter.. two products that have rapeseed oil listed at the top of ingredients which means it’s the higher amount of the ingredients used to make the products

    • There is rapeseed oil in peanut butters (Stop & Shop brand, to be precise), and other foods readily available in your supermarket. If “rapeseed” and “canola” are used interchangeably, then there may be even MORE rapeseed oil in foods, hidden as “canola”. I’m not sure if that is the case, but I doubt rapeseed is toxic if it is in so many foods.

    • There are no confirmed reports of Erucic acid causing health
      problems in humans (please post any if you know differently).
      Levels of Erucic acid in foods are strictly controlled and all
      rapeseed oil the market today contains extremely low levels of this fatty acid so there is no risk
      of any harm to health.

  3. Melanie Tullis

    You need to do more research. If you reduce the amounts of poison through the refining process, there is still poison in it.

  4. The link between saturated fat and heart disease has been disproven.

    Rapeseed/canola/vegetable oils have a greater proportion of inflammation causing polyunsaturated fats. Inflammation now being seen as the main cause of cancer, heart disease, alzheimers etc. (Diseases which were not as common as they are these days – since the increase in consumption of refined sugars and the PUFAs in vegetable oils).

    This article is just plain wrong!

    Get you vitamins from your fruit and veg rather than your oil!

    Throw your vegetable oils in the bin people!

    Fats solid at room temp for cooking such as coconut oil or butter. Oils liquid at room temp for dressings such as avacado and olive oil.

    • Well said Daniel. The message needs putting out their that it is the modern oils that are bad for people – not lard, butter, (which I have starting using again) coconut oil etc, Genetically modified rapeseed is a no no.

      • I really do not think that the powers that be are concerned about the side effects of Rapeseed oil as for the food industry that could be a hidden agenda. I often question why Rapeseed oil is in most food products now even butters…only 3 butters I found without rapeseed. All spreads etc have it…nearly all foods on supermarket shelfs contain rapeseed. …very scary. Maybe another way to reduce the population . Yve

      • There is rapeseed in most of the butters…I found only 3 without rapeseed. All spreads etc have it. Very scary. Kerry gold and President butters are free from the toxic o

        • We only use Kerry Gold butter. Comes from grass-fed cows. As you rightly say, most spreads contain oilseed rape, a very highly processed oil. Dreadful. They even use it in commercial bread, now. My mother used to bake her own bread and it only contained four ingredients: flour, yeast, water and possibly a little cane sugar. Absolutely delicious. Chris Knobbe, MD says that most of today’s health problems, particularly AMD, stem from our awful modern diet of processed foods. AMD (Age-related Macular Degeneration) was unheard of before 1874, when the introduction of hydrogenated oils came about. Now AMD is epidemic.

      • Paul Diddy

        Read queen of fats (Susan Allport), it’s a very good educational book.
        It’s more about the ratio of omega 6s:omega 3s in your diet that causes the problem (you can’t group all polyunsaturated fats together). In the US it’s 10:1and the deaths from heart disease are 200 in every hundred thousand whereas in Mediterranean countries where the ratio is less have 90 deaths per hundred thousand. In Japan the recommended ratio of omega 6s to omega 3s is 4:1 and their death rate from heart disease is even lower at 50 per hundred thousand.

    • @Daniel. Well said!

    • You are correct about the cooking oils and sugar being bad for us. Did you notice that the author, did not comment on what you said?

      • I guess, you did leave a comment. Do your research, before writing an article that is completely wrong about our health.

        Internet search “saturated fat does not cause heart attacks.

        Having a high ratio of omega 6 to omega 3 fats is the reason that many people get heart attacks, cancer, arthritis and dementia. Many people have a ratio of 20 to 1 when it should be closer to 2 to 1. Many people with normal cholesterol levels get heart attacks, due to high inflammation in their body.

  5. That’s very interesting idea! We will check what we can research at this topic for sure 🙂

  6. John berry

    I first used rapeseed oil about 30 years ago. At the time I noticed I had sharp pains in my ankles and fingers each morning and mentioned it to my wife who said she too had noticed the same sort of pain. Over the next six months or so , by process of elimination of foods in our diet I found that the pains went away when I stopped using rapeseed oil. The pains only lasted for minutes each morning but nevertheless they were sharp pains. Over the years I occasionally noticed the pains had returned and again traced this back to some change in my diet that contained rapeseed oil which I had unknowingly consumed as in things like mayonnaise that has switched from sunflower oil to rapeseed or olive oil spreadable butter which contain something like 16% olive oil to 30-40 % rapeseed oil. I am now finding it very difficult to avoid rapeseed oil as it seems to be appearing in everything even bread. I didn’t read any article on rapeseed oil being bad in fact when I discovered this for my self there was no internet etc. I told this story to a work colleague a few months ago and the sharp pain issue rang a bell with him as he had been experiencing pains in his feet and ankles every morning. He didn’t believe me at first but checked is cupboard and found he was using mayo with about 78% rapeseed oil and also olive oil butter spread with 40% rapeseed oil so cut them out and went back to butter. He doesn’t get the sharp pains each morning. So it may only affect some people but I would say if you have any joint pain particularly your feet and ankles in the morning then check if you are unwittingly consuming considerable amounts of rapeseed oil in your diet.

    • I recognise that you comment was posted nearly two years ago, but allergic reactions to rapeseed oil are rapidly growing among the population. This is probably due to the fact that its an ingredient in many pre-prepared foodstuffs. I belong to a Facebook page Allergy/intolerance to rapeseed oil. All members have suffered from awful but very varied side effects of rapeseed oil. We have joined together to attempt to get rapeseed oil classed as an allergen in the UK. I have suffered side effects for nearly ten years until about six years ago when I realised that it was RSO. Removing it from my diet has relieved my symptoms dramatically. Scientists can spiel, spiel, spiel but rapeseed oil is a nasty cheap product and after many years of consuming it without any problems a reaction can just appear. From rashes, pain, stomach/digestion problems to anaphylactic shock. Many people don’t even realise that they are allergic to it as allergy ‘specialists’ are quick to blame other ingredients such as gluten, food colourings etc. Best wishes Chrissie

  7. How much did you paid to write about that fake myth crap? Rapeseed oil is very processed to remove tumor building factors. People should do their own research!!!

    • David Roesch

      You are an uneducated individual. Rape seed oil has been banned all over Europe for more than 40 years as a consumable item. I know this for a fact because I have been in England many times as well and it is not considered anything more than an industrial lubricant only.!

      • Naomi Hutchison

        I live in the uk and i have bought rapeseed oil and its in my cupboard so i am confused by your statement.

      • What a load of tosh. Is that an alternate fact then? In England we use rapeseed oil all the time and it is available in all supermarkets. It is a lovely oil and it has lower saturated fats compared to any other oil. Suggest you stop insulting people and lying.

        • Rapeseed oil is becoming more and more popular in the UK. I think it’s important to distinguish between the cold pressed oil which tastes lovely, and very good for you, and the refined version most commonly sold in the UK just as vegetable oil (and I think in the US as Canola). The article kind of blurs the lines between the 2 and suggests the refined version is just as good for you, when it’s really not, and doesn’t taste great either.

        • Saturated fat does not cause heart attacks. Internet search it. Processed oils are bad, natural fats are better for you.
          Canola and other cooking oils raise inflammation in your body. Saturated fat does not do this.
          Inflammation is the cause of heart attack, cancer, arthritis and dementia.

      • David,

        Since rapeseed has been genetically modified, they have lowered the euric acid. It has now been pushed by a certain chef and has become all the rage with the young.

        You are right though, in the past it was only used for industry.

      • Rubbish, I am English, and can tell you that it is the used in many foods, it is sold as cooking oil everywhere here alongside olive oil, the countryside is glowing bright yellow as I write this reply, good or bad, I can say for sure that you are wrong in this case, it is consumed as a food.

  8. Rapeseed oil when consumed in large amounts can lead to a condition called pulmonary artery hypertension which as a result causes right heart failure. The amounts found in commercially available vegetable oil is safe however.

  9. I’ve had horrible IBS/Food poisoning like symptoms since moving from Spain to London. After removing everything from my diet, I found Rapeseed Oil was the culprit. Since I’ve been avoiding it at all costs, I have zero IBS/Food poisoning effects. It’s in every sandwich in the UK, and a majority of other things as well as mixed into the cheap KTC mix oils that most takeaways, etc use. It was banned originally in Canada for a reason. The way the oil is ‘extracted’ compared to other oils says a lot too.

    • Chris Scott

      I find exactly the same thing if rapeseed oil is too prevalent in a food I experience awful acid reflux and can even be sick if it is too strong. I have no problems with any other foods but it is becoming difficult shopping these days as it so prevalent. Must be cheap I guess. I have a suspicion that this is far more common than people realise. I know several people who have developed acid reflux problems in recent years and I would not be surprised if there is a common link.

  10. I mix rapeseed oil with olive oil 50:50 as recommended by a cookery school

  11. I use rapeseed oil to cook all my Indian food with its so healthy and doesn’t make me feel bloated great oil

  12. I use rapeseed oil instead of olive oil, also I mince garlic and black garlic into a bottle and add rapeseed oil. brill try it you will be surprised

  13. oil seed rape is poisonous if i eat any thing with it in it makes my throat close up and is not marked as an allergen the only way rapeseed is anywhere near consumable is with GM super heated to produce also called canola disguised as rapeseed in the uk but banned GM all the same , but on the bright side i now make all my own food from scratch ill watch all the naive slowly die and by the way i am expert in plant edibility[good luck]

  14. Hi,

    Unfortunately, you seem to be missing the point completely with the article you have written.

    When oil is refined the omega 6 shoots up which is a problem to health but, that is not the major problem with rapeseed. As rapeseed was considered a danger to health due to the high euric acid, a couple of canadian scientists basically genetically modified rapeseed (canola oil) to make it palatable.

    I would never touch rapeseed oil as I would never trust the food industry watchdogs, the FDA or here in the UK the FSA who are selling their souls to the major companies who are determined to push their products on us regardless as to whether they are safe.

  15. This is very confusing, as I expected. I was told a while, 10 years or there abouts, that we should not eat food that contains canola/rapeseed oil. It was just plain bad for you like drinking sewer water.

    I started my google search that led to this page , as I saw rapeseed is planters peanut butter, which I like.

    This discussion just points out how hard it is to figure out the truth or the best version of what is right or known, when there is so much “agenda”, misunderstood science, miss used science, and hard set opinion.

    I think I will just continue enjoying my peanut butter.It seams that rapeseed/canola oil has some upsides and I might eat as much as a tablespoon of peanut butter every few days.

    Yes I know it is in a lot of other manufacturered food but try to stay away from the centre isles in the grocery stores and stick to the perimeter items. Live is getting so hard to figure out what is best or right.

    • Brooks Cobbs

      I have wondered the same thing. Now when grocery shopping, there is debate whether a certain product is beneficial and counterproductive.

  16. Fruits and vegetables are productive☺️

  17. Olwen Davies

    I was raised on modern cooking oils, and suffered from joint pains, very low blood pressure- postural hypotension, nausea and over weight then when I became a widow I thought where did I go wrong. So from 2008 I studied what I’d been feeding my husband all my married life. Shock horror, I’d been feeding him things like rapeseed oil, margarine, white refined sugar, sulphur, and by the way some one mentioned there is Rapeseed oil in peanut butter. There is, the companies removes valuable peanut oil from the peanut butter, then replaces it with toxic rapeseed oil, they get more for selling peanut oil separate and replacing the cheap rapeseed oil. So I went back to eating the old fashion way, no sugar at all, honey instead. No oils, butter instead, Gluten free flour and organic fruit and veg. No other changes, I was offered a mini health check last year the nurse said, “Good job I was sitting down I haven’t seen such good results since I’ve worked here. What ever your doing, carry on, bottle it and sell it. Normally I ask my patient to come back in 6 months, for another check up. I’ll see you in 5 years”. But they could make me an appointment that far in advance. She said I wasn’t lightly to suffer from a heart attach, stroke or develop Diabetes for at least 5 years with these results. So I’m not going to stat consuming Rapeseed oil for anyone. O! but I do tweak my Magnesium as its my taxi, for transport all my hormones, vitamins and minerals in my blood stream to the appropriate organs. Good health to you all I say.All this is just my personal findings.

  18. Heart attacks were rare about 120 years ago. Why? Because cooking oils did not exist at all. People used lard and drank whole milk. People used very little white sugar too.

    What more proof, do you need to know that saturated fat was not the cause of heart attacks? People are avoiding saturated fat and consuming more white sugar and cooking oils. How well has that worked out for us? Heart attack is one of the most popular ways to die now. Diabetes is much higher now, due to low fat diets.
    I do the complete opposite of what we are supposed to do. I consume a lot of salt. My blood pressure is lower now than 42 years ago. I consume more saturated fat. I weigh 70 lbs. less now. I weigh 40 lbs. less than in 12 grade in school. I weighed 220 lbs. at the age of 21. I weigh about 150 lbs. now. I take no medicine for any health issues because I have no health issues at all. I use organic liquid coconut oil, instead of canola oil.

  19. Ron Jones

    I read some years ago that Lurpak spread was good for lowering colesterol. As a diabetic with a higher colesterol level than was desired and climbing I mentioned to my doctor that I was going to try it. My doctor’s reply was that It was worth trying. I have been using this ever since. I use it rather lavishly on water biscuits , it has a flavour that I like, and my colesterol levels have dropped to a reasonable level and have stayed low. The saturates are 35% and a rapeseed content of 26%. and like everything on this earth of ours rapeseed wll not be suitable for everyone. Incidently I have no connection with Lurpak.

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