In the past decade, healthy fats have made a monumental comeback.
Olive oil gets a lot of praise, but what about other cooking oils, like corn oil?
What is corn oil?
Corn oil is an industrialseed oilthat’s made from the seed (or kernel) of corn.
This makes it a popular choice in packaged and processed goods.
There’s a lot of processing involved to make corn oil.
After the physical extraction comes a chemical refining process.
All this processing comes with a major downside.
Some of these compounds may include beneficial fatty acids and antioxidant-rich color pigments.
Summary
Nutritional value.
Breaking it down even further, corn oil contains 52% omega-6 and 1% omega-3 polyunsaturated fat.
This is about 13% of whatpeople 14 years and older need for the day5.
Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body.
Itprotects cell membranes6and shields your body from damage because of free radicals.
It alsoprotects your skin7from sun damage.
However, Shapiro points out that corn oil is not the only food with this nutrient.
And some better sources are less processed.
It provides essential fatty acids.
Corn oil also providesessential fatty acids9.
What’s unhealthy about it?
It has an unfavorable lipid profile.
It’s genetically modified.
Corn oil is also stripped of many of its nutrients and antioxidant compounds during its extensive refining process.
Not to mention that over90%of the corn grown in the U.S. is genetically modified.
It’s produced via monocropping.
Genetic modification isn’t the only environmental concern of corn oil.
“Environmentally, [monocropping] can have harmful effects over time.
The soil can easily become depleted of nutrients, requiring more fertilizers and pesticides over time.”
It may contribute to insulin resistance.
Emerging researcha handful of animal studieshas found that corn oil may contribute to insulin resistance.
Another showed that corn oil couldtrigger insulin resistance14to the same degree as saturated-fat-rich oils, like lard.
So, is corn oil healthy?
So, what’s the bottom line?
Is corn oil good or bad for health?
Like popular vegetable oils such ascanola oil, it’s also high in over-consumed omega-6 fatty acids.
Over time, eating a lot of it can become pro-inflammatory and do more harm than good.
It’s also not a great choice for the environment.
Because most corn is genetically modified, it brings up the issue of unwanted cross-pollination.
There’s also the concern of monocropping, which can have harmful effects over time.
Corn oil vs. other ingredients.
If corn oil isn’t the best choice, then which oils and/or cooking fats should you use instead?
Let’s compare corn oil to some of the most popular options.
According toJessica Cording, R.D., olive oil contains antioxidants and other health-promoting compounds that have proven health benefits.
It also has moremonounsaturated fatty acids15, which help reduce LDL and increase HDL.
Butter is 63% saturated fat, 26% monounsaturated fat, and 4% polyunsaturated fat.
Like olive oil, butter has a 350-degree smoke point, so it can be used for moderate-heat cooking.
The vegetable oils in grocery stores are typicallycanolaorsoybeanoils, or a combination of both.
Corn oil vs. canola oil
Canola oil and corn oil are similar in a lot of ways.
Both oils are high in polyunsaturated fats and provide vitamin E. They’re both neutral-tasting and very highly refined.
Cording recommends using all refined oils, including canola oil, less often.
FAQ
Is corn oil good for weight loss?
“Eating high-quality, nutrient-dense foods provides the body with ample nutrients to function at optimal levels.
Because of that, corn oil may not be your best fat choice for weight loss.
Is corn oil saturated or unsaturated?
Corn oil contains some saturated fats, but it’s mostly unsaturated.
The takeaway.
If you want ahealthy cooking oil, our top picks areolive oil and avocado oil.
