If asked to name a healthy cooking oil, one would likely mention olive oil or maybe even canola oil. While each of these oils have their distinct benefits, there is another oil that might be more suitable in some situations---corn oil. Corn oil has a few characteristic benefits that set it apart from other oils and give it a place within a healthy diet when used in moderation.
Cooking
Corn oil is a good choice for high-heat cooking. Olive oil, on the other hand, can be a poor choice. This is because olive oil has a low smoke point, which is the temperature at which the oil begins to break down and form free radicals. Free radicals can cause oxidative damage to the body and may contribute to the development of cancer. For high-heat cooking, such as frying or grilling, one should choose an oil with a high smoke point. Corn oil and canola oils have high smoke points and are better choices for high-heat cooking than olive oil.
Healthy Fat
Corn oil is high in polyunsaturated fat, which is a heart-healthy fat, and low in saturated fat, which is an unhealthy fat that can cause high cholesterol. The American Heart Association suggests replacing saturated fat in one's diet with unsaturated fat in order to reduce cholesterol as well as reduce your risk of developing heart disease. Corn oil is comprised of about 86 percent unsaturated fat and about 13 percent saturated fat, according to the Corn Refiners Association. For comparison, olive oil has about the same amount of saturated fat as corn oil, while canola oil contains about half as much saturated fat.
Vitamin E
Corn oil is a good source of vitamin E, providing 15 percent of the daily value per tablespoon. Vitamin E is an essential nutrient that acts as an antioxidant in the body, protecting it from free radical damage. Corn oil has more vitamin E than olive oil or canola oil, which provide 10 percent and 12 percent, respectively, of the daily value per tablespoon.
Low Cost
Corn oil is relatively inexpensive compared to other oils. Olive oil, for instance, is often five times the cost of corn oil per ounce. Using low-cost oils like corn may reduce the temptation to reuse cooking oils, which increases the likelihood of free radicals forming within the oil.
Variety
A good method of ensuring optimal nutrition within one's diet is to eat a variety of foods each day, and oils are no different. While olive oil and canola oil are arguably healthier than corn oil for most applications, corn oil still has its place within a healthy diet. Including a variety of oils in one's diet is a healthy strategy that can also make mealtime more enjoyable. Moderation is the key.
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