Is corn oil healthy?

Corn oil is often used by followers of proper nutrition. It is rich in healthy fats and powerful antioxidants, but at the same time it has a very high calorie content. Consider the properties of corn oil in more detail.

More than a quarter of the total fat in corn oil, nearly 4 grams per tablespoon, are monounsaturated fatty acids. Eating foods that contain these fats is one of the best things you can do for your heart health. Monounsaturated fatty acids play a role in lowering low-density lipoprotein, or “bad” cholesterol.

More than half of the fats in corn oil, or 7,4 grams per tablespoon, are polyunsaturated fats. PUFAs, like monounsaturated fats, are essential for stabilizing cholesterol and protecting the heart. Corn oil contains Omega-6 fatty acids, as well as a small amount of Omega-3. These fatty acids are absolutely essential in the diet, as the body is unable to produce them. Omega-6s and Omega-3s are needed to reduce inflammation and for the growth and communication of brain cells.

Being a rich source of vitamin E, one tablespoon of corn oil contains almost 15% of the recommended daily allowance. Vitamin E is an antioxidant that scavenges free radicals from the body. In the absence of this vitamin, free radicals linger on healthy cells, causing chronic disease.

Both olive and corn oils have been shown to lower cholesterol levels, improve blood clotting, and are generally healthier choices for cooking, according to research.

Compared to corn, olive oil has a higher percentage of monounsaturated fats:

59% polyunsaturated fat, 24% monounsaturated fat, 13% saturated fat, resulting in a ratio of unsaturated to saturated fat of 6,4:1.

9% polyunsaturated fat, 72% monounsaturated fat, 14% saturated fat, resulting in a ratio of unsaturated to saturated fat of 5,8:1.

Just because corn oil is rich in health-promoting ingredients doesn’t mean it should be consumed regularly. Corn oil is high in calories: one tablespoon represents nearly 125 calories and 13,5 grams of fat. Given that the average rate per day is 44-78 g of fat at 2000 calories, one tablespoon of corn oil will cover 30% of the reserve in daily fat intake. Thus, corn oil is definitely worth including in your diet. However, not on a permanent basis, but rather from time to time.   

Leave a Reply