Refined corn oil is a widely used cooking oil, particularly for deep frying. In addition, it is often employed in industrial operations or as part of cosmetics.
Corn oil is derived from a complicated refining process involving corn. This technique imparts the oil with a number of unusual qualities, some of which may not be advantageous.
This piece examines corn oil in detail, looking at its nutrient content, applications, manufacture, and potential pros and cons.
Corn oil is entirely composed of fat, and does not contain any protein or carbohydrates. One tablespoon (15 ml) of corn oil provides:
- Calories: 122
- Fat: 14 grams
- Vitamin E: 13% of the Reference Daily Intake (RDI)
When corn oil is extracted from corn, numerous vitamins and minerals are not retained. Despite this, the oil contains a decent amount of Vitamin E. Vitamin E is a fat-soluble nutrient that works as a powerful anti-inflammatory and antioxidant in the body.
Antioxidants are substances that cancel out the effects of molecules called free radicals, which can become dangerous if present in large amounts and lead to illnesses such as heart disease, type 2 diabetes, and certain forms of cancer.
Additionally, corn oil contains between 30 and 60 percent linoleic acid, which is a polyunsaturated omega-6 fat.
Polyunsaturated fats include omega-6 and omega-3 fats. Omega-6 and omega-3 are linked to reduced inflammation and improved wellbeing when the proportion of omega-6 to omega-3 is about 4:1.
However, a lot of individuals’ eating habits are comprised of an excess of pro-inflammatory omega-6 fats and not enough of the anti-inflammatory omega-3 fats. Corn oil has a very high ratio of omega-6 to omega-3 fatty acids, at 46:1, which can lead to an imbalance.
One tablespoon (15 ml) of corn oil is entirely composed of fat and contains 122 calories. The majority of it consists of polyunsaturated omega-6 fats, and it also has some vitamin E.
Corn oil can be employed in both culinary and non-culinary situations.
This substance is employed as a commercial cleanser and lubricant, and also to create petrol for petrol- and diesel-fueled motors. Additionally, it can be found in a variety of beauty products, hand washes, and hair care items.
Still, its best known as a frying oil. This oil is great for deep-frying because it has a smoke point of around 450°F (232°C), allowing you to fry foods to the desired crispiness without burning them.
Corn oil is easily attainable, making it a favored option for home chefs. It can be purchased at almost any grocery store and used in many ways, such as for:
- sautéing and frying
- salad dressings and marinades
- cakes, bread, and other baked goods
How It’s Produced
Corn does not possess a large amount of fat, typically between 1-4%. Hence, it is necessary for the oil to undergo a lengthy procedure in order to be extracted.
The grains must first be mechanically squeezed to extract the oil. The oil is then subjected to various chemical treatments to get rid of dirt, odors, and flavors that are not desirable.
The following processes that are involved remove many vitamins and minerals and may even introduce harmful substances:
- Hexane extraction. Corn is washed with a solution containing a chemical called hexane that causes it to release oil. Hexane has been shown to negatively impact the nervous system in humans and animals.
- Deodorization. Undesirable smells and tastes are removed from the oil, along with some healthy compounds. Prior to this step, the smell and taste of corn oil make it unsuitable for cooking.
- Winterization. Waxes and saturated (solid) fats are removed from the oil so that it stays liquid at low temperatures. Without winterization, many vegetable oils would solidify in cold temperatures.
Corn oil needs to undergo an extensive purification process in order to be taken from corn. It has a high smoke point, making it a popular choice for frying, and it is also commonly used for industrial purposes.
Some studies suggest that corn oil may be advantageous to one’s health. This food has ingredients that may help keep the heart functioning properly, including phytosterols, vitamin E, and linoleic acid.
Rich in phytosterols
Corn oil contains high amounts of phytosterols, which are plant compounds that have a structure similar to animal cholesterol.
Eating a diet full of foods that have anti-inflammatory properties, like phytosterols, can help to reduce the chances of developing certain illnesses, such as heart disease, type 2 diabetes, and some forms of cancer.
Corn oil has higher levels of phytosterols than cooking oils such as peanut, olive, and canola. It’s particularly high in the phytosterol beta-sitosterol.
Research conducted using test tubes has indicated that beta-sitosterol may be able to reduce or prevent tumors. A study demonstrated that the development of lung cancer cells could be substantially reduced while leaving healthy lung cells unaffected.
Further exploration into the possible cancer-fighting benefits of beta-sitosterol is warranted through human studies.
Phytosterols are known to inhibit the body’s ability to take in cholesterol. Therefore, they could be useful in reducing elevated cholesterol levels, which are a significant factor in the development of heart disease.
May promote heart health
Corn oil has beneficial elements that may reduce your chances of developing heart disease, including vitamin E, linoleic acid, and phytosterols.
A diet that is rich in Vitamin E can help protect your heart and blood vessels from the damage caused by free radicals due to its antioxidant properties.
It was found in a review of data from over 300,000 people that if 5% of their total calories were to be replaced with linoleic acid, it could result in a 9% reduced risk of a heart attack and a 13% lowered risk of death related to cardiovascular issues.
Research has established that corn oil has a positive effect on cholesterol levels, specifically decreasing LDL cholesterol. This is likely due to the phytosterols found in the oil.
In a 4-week experiment with 25 adults, those who ingested 4 tablespoons (60 ml) of corn oil daily experienced a reduction in levels of LDL (bad) cholesterol, total cholesterol, and triglycerides, as compared to those who had the same amount of coconut oil.
Be aware that a portion of these experiments were funded by ACH Food Companies, Inc., which manufactures Mazola corn oil. The outcomes of health investigations supported by food businesses are frequently manipulated to benefit the company’s goods.
Corn oil contains a high amount of anti-inflammatory phytosterols and other substances that may help reduce the risks associated with certain heart diseases, including lowering LDL (bad) cholesterol and overall cholesterol.
Contains polyunsaturated and monounsaturated fats
Corn oil is full of polyunsaturated fats, particularly linoleic acid. Corn oil is about 30%–60% linoleic acid.
Eating a moderate amount of linoleic acid and ensuring it is balanced with other types of fats can be beneficial.
After being consumed, linoleic acid transforms into gamma-linolenic acid (GLA). Research has indicated that GLA may provide health benefits including lessening inflammation and keeping cholesterol levels in an optimal range. GLA has the potential to reduce the likelihood of forming dangerous blood clots by reducing platelet adhesion and could give some degree of protection against insulin resistance.
Besides linoleic acid, corn oil also holds some oleic acid and palmitic acid.
Contains Vitamin E
One tablespoon of corn oil provides 13% of the recommended daily allowance of vitamin E.
Research suggests that Vitamin E can act as a protective agent from the harm caused by free radicals. Vitamin A is important for maintaining good health as it helps to keep the immune system functioning properly, assists with eye health, aids in skin health, helps with cardiovascular function, and performs other essential bodily functions.
Has a high smoke point
Corn oil has a much higher smoke point than many other oils and fats, at approximately 450 degrees Fahrenheit, making it the superior choice for cooking at higher temperatures.
The smoke point of an oil or cooking fat is the highest temperature it can reach before it starts to burn and the chemical composition of the fat changes in an undesirable manner.
Vegetable oils that are rich in polyunsaturated fats are not usually recommended for cooking methods like frying or grilling since they are known to be prone to oxidation, yet corn oil and avocado oil are exceptions, with the latter having an even higher smoke point of roughly 520 F.
For comparison, butter and coconut oil can both be heated to 350°F before smoking occurs, whereas olive oil can be heated to 410°F. Vegetable oils like sunflower, palm, and safflower oil have a smoke point of about 450 Fahrenheit.
Risks and Side Effects
Why is corn oil bad for you? The principal issue with corn oil and other plant-based oils is that they contain a large amount of omega-6 fatty acids.
A balanced diet should include some omega-6 fats, which are a kind of polyunsaturated fat. Unfortunately, many individuals consume excessive amounts of them since they are found in abundance in processed food items such as frozen meals, salad dressings, and baked goods.
Having an uneven amount of omega-6 and omega-3 fatty acids in one’s eating habits, with too many omega-6s and not enough omega-3s, can be a factor in issues linked to inflammation. Research suggests that too much omega-6s can contribute to metabolic syndrome, obesity, heart disease, certain mental health issues, and even certain types of cancer.
The amount of omega-6 fats compared to omega-3 fats in corn oil is 46 to 1. Studies indicate that for optimal health, a ratio of omega-6 to omega-3 of around 4:1 is recommended.
In order to get the most nutritional value out of your diet, make sure to include a variety of different fats, like salmon, nuts, seeds, unrefined cooking oils, and avocado. However, avoid consuming too much vegetable oil, as it provides a high amount of omega-6 fatty acids and little to no omega-3s.
How to Use It (Plus Healthier Substitutes)
If you plan on using corn oil while cooking at home, the best option would be to buy organic, non-genetically modified corn oil. Put the item in a place that is not exposed to high temperatures or too much light in order to prevent it from becoming oxidized and spoiled.
Here are some ways that corn oil is suitable for cooking.
- Frying — Because of its high smoke point, it can be used to flash fry foods, such as proteins or veggies. While deep fried foods shouldn’t be included in healthy diet very often, it’s also used for this purpose.
- Grilling — Corn oil can be used to coat foods that are being barbecued or grilled, such as fish, meat or vegetables.
- Baking — It makes a good addition to baked goods because it keeps them moist and prevents sticking to the pan, but it doesn’t change the flavor or smell. You’ll sometimes find this oil in cupcakes, doughnuts, cakes and and muffins.
- Sautéing or stir-frying — A small amount of corn oil can be added to the pan when stir-frying things like vegetables.
Corn Oil or Vegetable Oil
Without knowing the exact type of vegetable oil you’re asking about, it’s difficult to answer your question.
Corn oil shares many similarities with other common vegetable oils such as canola, sunflower and soybean oil, so their benefits and drawbacks are largely comparable. (For example, they contain lots of omega-6 polyunsaturated fats.)
Corn Oil better or Olive Oil
In general, most experts believe olive oil to be a better option in terms of health.
Olive oil stands out because it contains a significant amount of monounsaturated fats and has advantageous effects such as providing antioxidants and oleic acid. It is true that corn oil has some of the same advantages as olive oil, including helping maintain healthy cholesterol levels, due to the presence of certain beneficial fatty acids.
Extra virgin olive oil is the least treated form, not requiring the use of any chemical solvents like some other vegetable oils. Although it doesn’t have an extremely high smoke point, olive oil is best used to sprinkle over dishes or when cooking at a low temperature.
Side notes
- Is corn oil healthy, or is corn oil bad for you? This oil has both advantaged and downsides. It’s high in polyunsaturated fats (PUFAs) and contains some vitamin E and phytosterols — however too many PUFAs in your diet can be problematic.
- Which is better: corn oil or vegetable oil? Some use this term interchangeably, but vegetable oil can refer to many different types of refined oils. In general, olive oil and avocado oil are thought to be the healthiest overall, while kinds like corn, safflower and sunflower oil are less healthy.
- One advantage of corn oil is that it has a high smoke point, which means you can use it to roast, grill, fry or bake. In moderation, use it instead of fats like butter or olive oil since it retains its chemical structure better when heated to high temps.
