Culinary specialties Nutrition Supplementation


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.

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 tested. 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 our adverse health (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.

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:

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.


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?

About author



I am a graduate of the Physical Education course of Western University of Health Sciences. A lot of personal experience with dietetics and activities perfectly compliments my high-school knowledge.

I am the coach of the second class of canoeing. Instructor of swimming, gymnastics, athletics, and pilates. For 16 years, I have been practising canoeing - I have won many medals in international competitions.

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  • 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.

    • 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,

  • 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.

    • 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.

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

  • 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.

  • 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.

  • 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!!!

    • 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.!

      • 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.

  • 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.

  • 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.

  • 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