“Arachidonic acid is involved in forming some compounds which are thought to lead to inflammation in the body. Therefore the concern is that consuming seed oil in large amounts can be harmful.  Although there is very limited research to support this.

“Levels of any compounds of concern are largely monitored and regulated in our food stuffs and safety measures are established and monitored in foods to keep it in check) – this includes levels of trans fats,” says Stirling-Reed. 

How much should you include in your diet?

The general recommendation is to include unsaturated fats, such as rapeseed oil, as part of a balanced diet and the UK guidelines suggest replacing saturated fats with unsaturated options. 

“A reasonable daily intake could be around one to two tablespoons (15-30ml) of rapeseed oil, depending on your total energy needs and dietary preferences,” says Ludlam-Raine. “This amount can help provide essential fatty acids and support heart health without contributing excess calories (fat provides nine calories per gram, which is over twice the amount that carbs and protein provide).”

Ludlam-Raine says she keeps it in the kitchen (alongside olive oil) and often recommends her patients stick to half to one tablespoon of oil per serving.

“Our total fat intake should make up no more than 35 per cent of our daily calorie intake,” adds Stirling-Reed. 

And of that fat, she suggests a quarter should come from unsaturated fats, including omega-3 fatty acids (examples include vegetable oils – olive, sunflower or rapeseed – nuts, seeds, avocados and fish). 

“Saturated fats, such as those found in red and processed meat, butter, cakes, crisps and pastries, should make up no more than 10 per cent of our daily energy intake.”

Is it best cold or used in cooking and why?

Rapeseed oil is versatile and can be used both cold and for cooking. 

“Cold-pressed rapeseed oil has a lower smoke point (around 120C), making it ideal for salads, dressings, and drizzling over cooked dishes. 

“The refined version, however, has a higher smoke point (around 200C), which makes it suitable for frying, roasting, and other high-heat cooking methods,” says Ludlam-Raine. “I use cold pressed rapeseed oil which has a milder flavour than olive oil so is better for baking and is healthier than butter.

“Using it in the right way helps retain its nutrients and prevents smoking, and the formation of harmful compounds when overheated – this is one of the reasons why you should only use oil once, and not reheat it like they do in takeaways and fast food outlets,” she adds.

Verdict: Is rapeseed oil healthy?

Rapeseed is a useful choice when a neutral flavoured oil with a good smoke point is needed (eg sautéing, grilling and baking). Consumed as part of a balanced diet, the research in humans supports its use when it comes to health.

Choose a cold-pressed version for a superior fatty acid profile and a higher level of protective polyphenols, carotenoids and vitamin E.

“As a source of monounsaturated fatty acids, which is lower in saturated fats than other oils, and contains some vitamin E too, I would recommend it,” says Stirling-Reed. “Like anything else, stick to moderation though.”

“It’s best to think about variety, change up the oils you use every now and then, use different oils for different purposes where it suits (eg some for higher smoke points, some to add flavour) and avoid consuming too much of anything, including too many ultra processed foods.”

“I wouldn’t say any oils were better than others. Variety is the spice of life.”