Among the best cold-pressed oils in India, cold-pressed canola oil stands out as a reliable choice for families who value both health and quality in their meals. In modern kitchens, where nutritious cooking has become a priority, selecting the right oil plays an essential role in supporting overall wellness. More people today prefer oils that promote heart health, perform well under high cooking temperatures, and enhance the natural taste of food. This growing awareness is reflected in market trends, with the Indian vegetable oil segment, including canola oil, projected to reach USD 14,077.61 million by 2033, growing at a steady rate of 4.88% from 2025. This article explains what is canola oil, highlights the main benefits of canola oil, and explores why canola oil is good for health for everyday cooking needs.
Understanding What is Canola Oil
Many people wonder what is canola oil and how it fits into everyday cooking. Canola oil is extracted from the seeds of the canola plant, which belongs to the same family as mustard and cabbage. Developed in the 1970s, this plant was bred to contain very low levels of erucic acid—less than 2%—to make it safer and healthier for regular use. In India, canola is cultivated in suitable regions, and its oil is often produced through the cold-pressing process. This natural method extracts oil at lower temperatures, avoiding the use of heat or chemicals. As a result, the oil retains its natural nutrients, aroma, and mild nutty taste. Being one of the best cold-pressed oils in India, cold-pressed canola oil helps preserve freshness and enhances the nutritional value of home-cooked meals, promoting better balance in daily diets.
How Cold-Pressing Makes a Difference
Unlike refined oils that undergo high heat and chemical processing, cold-pressed oils are extracted gently, usually below 50°C. This method helps preserve valuable nutrients such as omega-3 fatty acids, vitamin E, and plant sterols that are often lost during conventional refining. Cold-pressed canola oil maintains its natural goodness and performs well even during high-heat cooking, making it well-suited for everyday Indian recipes. It provides consistent texture and flavour without causing the nutrient loss or burnt taste often found in refined varieties. This careful extraction process places cold-pressed canola among the best cold-pressed oils in India, blending traditional pressing techniques with modern quality standards to deliver healthier, more balanced meals for families.
Key Health Benefits of Canola Oil for Daily Life
Canola oil offers several health benefits backed by scientific research, making it a valuable choice for daily cooking. Studies show that replacing saturated fats with canola oil can significantly lower total cholesterol and low-density lipoprotein (LDL) cholesterol, reducing the risk of heart disease. Canola oil is rich in omega-3 and omega-6 fatty acids, vitamin E, and plant sterols, which support heart health, improve insulin sensitivity, and help manage blood sugar levels. Its balanced fat profile helps reduce abdominal fat and blood pressure in people at risk of metabolic issues. Recognized by health authorities like the U.S. FDA, canola oil is considered a heart-smart option when used instead of oils high in saturated fats. Incorporating canola oil into regular meals can contribute to better cardiovascular health and overall well-being, supporting families in maintaining vitality through everyday nutrition.
Lowest Saturated Fat Content (Only 7%) – Protects Heart Health
Canola oil contains only about 7% saturated fat, which is much lower compared to other common cooking oils such as olive oil (around 15%), groundnut oil (17%), and ghee (62%). This low saturated fat content makes canola oil a heart-friendly option that aligns with the Indian Council of Medical Research’s recommendation to keep saturated fat intake below 10% of total energy consumption. Using canola oil helps maintain healthy cholesterol levels and supports cardiovascular health without compromising the taste of traditional dishes. This makes it easier for families to enjoy favourite meals while choosing an oil that actively promotes heart health and reduces the risk of heart disease.
Highest Plant-Based Omega-3 (9–11% ALA) – Reduces Inflammation
Canola oil contains about 9 to 12% alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known for its anti-inflammatory benefits. Each tablespoon provides roughly 1.3 grams of ALA, which is especially important for those following vegetarian or plant-based diets. In India, typical diets often show a high imbalance between omega-6 and omega-3 fatty acids, estimated at about 20:1, whereas canola oil offers a more balanced ratio near 2:1. This improved balance helps reduce markers of inflammation like C-reactive protein, which can ease joint discomfort and support overall well-being. Including canola oil in daily cooking can help restore this essential fatty acid balance, contributing to a healthier inflammatory response.
High Monounsaturated Fats (61% MUFA) – Supports Weight Management
Canola oil is rich in monounsaturated fats, making up about 61% of its total fat content, similar to olive oil. These healthy fats help regulate insulin levels and promote a feeling of fullness, which supports weight management. Replacing saturated fats with canola oil can help reduce excess body fat and improve blood sugar control, important benefits for people managing conditions like diabetes and PCOS. Including canola oil in daily cooking helps maintain steady energy and healthier weight without sacrificing the enjoyment of traditional meals.
Natural Vitamin E (Tocopherols) – Acts as Cellular Antioxidant
Cold-pressed canola oil contains a significant amount of natural vitamin E, with around 17.5 mg per 100 ml, covering approximately 30% of the daily recommended intake. This vitamin E, primarily in the form of tocopherols, works as a powerful antioxidant, protecting cells from damage caused by free radicals that can form during cooking and everyday metabolic processes. Tocopherols help maintain healthy cell membranes, support the immune system, and contribute to skin health, helping protect against stress from sun exposure and environmental factors. Including cold-pressed canola oil in your daily diet adds a natural layer of cellular protection and promotes overall wellness.
Phytosterols (Plant Sterols) – Blocks Cholesterol Absorption
Canola oil contains a notable amount of phytosterols, approximately 0.7 to 1 percent by weight. This typically translates to around 215 mg of phytosterols per tablespoon. These plant sterols help reduce cholesterol absorption in the digestive system by 10–15%, contributing to lower blood cholesterol levels naturally. Regular consumption of canola oil with its phytosterol content supports heart health by easing the burden on blood vessels and improving circulation without the need for medication. Incorporating canola oil in daily cooking effectively adds this natural cholesterol barrier, enhancing wellness in everyday meals.
Why Canola Oil is Good for Health in Indian Cooking
Canola oil is good for health in Indian cooking because it has a high smoke point of around 238°C, higher than mustard oil (204°C) and extra virgin olive oil (190°C). This makes it ideal for cooking methods involving high heat, such as frying and tempering, without breaking down into harmful substances. Its neutral flavour allows traditional spices like chili and coriander to shine, enhancing the taste of dishes without overpowering them. Whether roasting vegetables or baking, canola oil helps nourish meals that are light and healthy. Sourced from Indian fields, the oil is non-GMO and meets FSSAI standards, ensuring purity and quality for families focused on wholesome, trusted cooking.
Everyday Ways to Include Canola Oil
Start your day with a light drizzle of canola oil over dishes like poha or upma, helping to bring out the natural flavours of vegetables. At lunch, use it to sauté sabzis, allowing the vegetables to cook smoothly while keeping rice grains separate and fluffy. For evening snacks, canola oil helps make crispy treats like mirchi vadas, without the heaviness or guilt. At dinner, it works well for tempering kadhi or preparing flavourful rasam. Store canola oil bottles in cool, shaded places away from heat to maintain freshness for up to a year, preserving its natural taste better than plastic containers.
Addressing Common Myths
Modern canola oil contains very low levels of erucic acid, typically under 1%, well below the 2% maximum limit set by the World Health Organization (WHO) and FSSAI. This is a significant improvement from earlier varieties of rapeseed oil, where higher erucic acid content was a concern. Today’s canola oil is carefully tested and regulated to ensure safety and quality, dispelling old myths about its health risks. With its balanced fat profile, canola oil offers a heart-friendly option that holds up to scrutiny by experts and is trusted by families across India for everyday cooking.
Best Cold-Pressed Canola Oil in India by Jivo
Jivo offers the best cold-pressed canola oil in India, blending traditional wooden ghani pressing with modern quality checks. The oil is cold-pressed below 45°C to protect essential nutrients and omega-3 fatty acids. Made from 100% non-GMO seeds grown by local farmers, Jivo ensures purity and freshness from farm to kitchen.
Key Features:
- 100% Non-GMO seeds sourced locally
- Cold-pressed under 45°C to keep nutrients intact
- Contains 10% plant-based omega-3 (ALA) per serving
- High smoke point of 238°C, ideal for all cooking methods
- Rich in natural vitamin E (around 17.5 mg per 100 ml)
- Packaged in glass bottles to preserve quality and avoid plastic contamination
- FSSAI and ISO certified with batch-wise quality reports
- Mild, natural flavour that complements Indian spices
Jivo cold-pressed canola oil is a healthy choice that supports Indian cooking traditions while promoting heart health and overall wellness.
Conclusion
Cold-pressed canola oil blends tradition with modern health benefits. Known as one of the best cold-pressed oils in India, it offers heart-healthy fats and a high smoke point for safe cooking. Its mild flavour complements Indian dishes without overpowering them, making it perfect for everyday meals.
Choose Jivo cold-pressed canola oil to bring pure quality and wellness to your kitchen. Each drop supports your health and adds a golden touch of care to every dish, making your meals both tasty and nutritious.