Is Corn Oil Healthy
Nutrition of Corn Oil
Let’s start with what nutritional elements maize oil actually provides. Oh! Corn oil is also known as maize oil. Honestly, corn oil contains 100% percent fat without any protein or carbohydrates. A tablespoon of maize oil (15 ml) supplies:
- 122 calories
- 14 grams Fat
- 13% of the RDI Vitamin E
Most vitamins and minerals are lost when separating oils from corn. Nonetheless, the oil contains a lot of vitamin E. Vitamin E is indeed an ingredient that is fat-soluble and functions in the body as an anti-inflammatory antioxidant.
Antioxidants are substances that neutralize free radicals molecules, which raise the threat of disorders such as heart disease, type 2 diabetes, and certain cancers. But it only occurs if the amount is too high.
Moreover, corn oil contains about 30 to 60% linoleic acid, a form of omega-6 fat polyunsaturated.
Omega-6 and omega-3 fats are found in polyunsaturated fats. The latter is correlated with a ratio between 4:1 of omega-6 to omega-3, and that reduces inflammation and improves health considerably.
In fact, too much inflammatory omega-6 fat and less anti-inflammatory omega-3 fats are also found in many human diets.
The omega-six and omega-three ratio of corn oil are 46:1, which can lead to this beneficial condition.
Usefulness
Corn oil has a wide range of uses, whether in cooking food or for applications.
It is also used for the production of gasoline and diesel that powers the engines. Besides, the oil is also used as an industrial cleaner and a lubricant. In fact, its usability includes many cosmetics, liquid soaps, and shampoos too.
Actually, it’s the most popular oil for frying. It’s because it has an impressive smoke point of around 450 ° F (232C), which makes it perfect for deep-frying foods without burning them.
The wide availability of corn oil has made it an appropriate choice for home cooks. You can find it in almost every grocery shop and use it for a variety of cooking purposes, like:
- Frying and sautéing
- Bread, cakes or any other baked items
- Dressings of salad and marinades
Procedures for Producing Corn Oil
Corn is not a naturally fatty product, as it comprises just around 1 to 4 percent fat content. It must then follow a lengthy procedure to extract the oil.
First of all, the kernels must be manually squeezed to extract the oil. The oil then undergoes a sequence of chemical processes, which eliminate impurities and unpleasant smells and tastes.
The following procedures, which include the elimination of many vitamins and minerals and may even add hazardous substances:
Hexane Extraction
Corn is treated with an oil-emitting solvent composed of a substance called hexane. However, the effects of Hexanes on us are not so good. Researchers have found that it provides adverse effects on the nervous system of humans and animals.
Deodorization
The second step is to refine the oil properly. So, the manufacturer removes unwanted odors and tastes with the help of certain beneficial compounds from the oil. Before this crucial refinery process, the taste and smell of this oil are really inappropriate for cooking.
Winterization
The third process makes completely waxes and saturated fat-free, which will render them to stay at low temperatures. This process is called winterization, and without it, many vegetable oils become solidified in the cold weather or in the temperature like that.
Advantages of Corn Oil
Corn oil tends to have positive effects on health in some research.
Corn oil has to undergo various rigorous extraction methods to be processed from corn. These processes enable the oil with heart-healthy supplements, including phytosterols, vitamin E, and linoleic acid. Let’s have a close look at its beneficial components and see is corn oil healthy or not?
High in Phytosterols
Corn oil is made of phytosterols, and those are plant-based compounds with a cholesterol-like composition found in animals. Phytosterols are usually anti-inflammatory, and eating a diet rich in anti-inflammatory foods is definitely beneficial for our health. It reduces the risk of some diseases, including heart disease, type 2 diabetes, and some cancers too.
In comparison to several other cooking oils, including coconut, olive, and canola oils, maize oil has a high level of phytosterol. In fact, it’s also got a considerable amount of beta-sitosterol phytosterol. And do you know what its benefits are?
Research in the test tube has shown that beta-sitosterol has anti-tumor properties. During one research, the development of lung cancer cells has been found significantly despite having no effect on healthy lung cells.
Well, further human research needs to be done to explain beta-sitosterol’s potential anti-cancer effects.
Besides, Phytosterols are also used to inhibit cholesterol absorption in your body. This can help reduce higher levels of cholesterol, which indicates a heart risk factor.
Can Improve Heart Health
Since corn oil includes heart-healthy components like vitamin E, phytosterols, and linoleic acid, the threat of heart disease may be decreased.
Vitamin E is a strong antioxidant that prevents oxidative heart or the damage of blood vessels from an excess free of radicals. You just need to maintain a diet rich in this ingredient or by using corn oil while cooking your foods.
Disadvantages of Corn Oil
In contrast to its advantages, corn oil got some major downsides too. Let’s have a look at them.
Rich in Omega-6 Fat
It’s true that corn oil is rich in omega-6 fat, which plays a significant role in improving our health condition according to some research. But, these fats can be unhealthy if overeaten.
Several types of research suggest that for optimal health, the body must maintain omega-6 to omega-3 ratio of around 4:1. But the truth is people eat those fats at a rate of 20:1, which is significantly higher than omega-3 fats.
This disparity is related to disorders such as obesity, reduced brain function, insomnia, and heart disease.
The right balance of these fats is very crucial, as omega six fats are typically pro-inflammatory. In particular, if there exist insufficient anti-inflammatory omega-3 fats.
The fat ratio of maize oil particularly omega-6 and omega-3 is 46:1
Reducing the excessive use of omega-6 in corn oil and other foods while raising your consumption of omega-3-high fat can reduce inflammation and assist in promoting overall health conditions.
Manufactured From GMO Maize
Honestly, most of the corn oil is extracted from GMO maize. In 2010, GMOs were around 90% of the maize produced in the US.
Most of the maize is tend to be modified with insects and certain weed killers such as glyphosate-resistant.
Most people worry about the consequences of glyphosate growth in the body. This usually comes from the ingestion of GMO-resistant crops that have been processed with large amounts of the herbicide.
The World Health Organization (WHO) listed glyphosate as a “probable carcinogen,” In the year of 2015. Though, many of the test-tube and animal evidence do not confirm that.
Many are also suspicious of leading to the rapid growth of food allergies and allergy levels for GMO food and glyphosate.
Although several short studies found that GMO crops are healthy, there is still no long-term evidence of that. That’s why its long-term health effects are still unknown.
If you are curious and want to reject genetically modified foods, look for items checked by the Non-GMO Project.
Is Corn Oil Healthy?
Corn oil includes certain healthy ingredients, such as vitamin E and phytosterols, but these are not that healthy.
It’s because of the highly-refined omega-6 fats which cause inflammation. If you’re cooking a western diet, this oil should be used minimally.
To be frank, there are several healthy options instead of corn oil. Like, extra virgin olive oil, originated from naturally fattened olives, which are simply pressed to extract oil. And the best part is, it does not need any chemical refining.
Olive oil has less polyunsaturated omega-6 fats than maize oil. On the other hand, it’s abundant in monosaturated oleic acid, which can help to maintain weight correctly. In comparison to maize oil, olive oil’s health advantages have been fully investigated for decades. It can prevent heart disease, stroke, osteoporosis, obesity, and diabetes type 2.
For salad dressings and cooking procedures like sauteing and pan-frying, you can use olive oil as a replacement for corn oil.
And for high-heat cooking procedures such as baking, switch to coconut oil instead of corn oil. It contains good saturated fat that is more stable at high temperatures and oxidizing resistance.
Since healthier and better alternatives are available abundantly, namely olive and coconut oils, it’ll be better if you can limit the use of corn oil.
Final Verdict
So, what do you think? Is corn oil healthy? Corn oil got some beneficial components, and its high smoke-point is suitable for various methods. But still, the inflammation caused by omega-6 fat outweighs its benefits. Therefore, we’ll recommend you to choose something better and healthier like coconut oil and olive oil.