Both olive oil and corn oil are frequently used in cooking and the manufacture of food. Olive oil has a strong reputation for health benefits. Although corn oil did not offer the same health benefits at the time of publication, researchers were developing new varieties of corn oil intended to do just that.
Olive Oil
Olive oil contains monosaturated fatty acids. This type of fat reduces LDL or "bad" cholesterol levels in the blood, while simultaneously raising HDL or "good" cholesterol levels. Extra-virgin olive oil, the highest quality of this type of oil, is rich in antioxidants such as vitamins K and E, polyphenols and chlorophyll, which help inhibit the effects of damaging free radicals and protect the immune system. Olive oil also has anti-inflammatory effects.
Corn Oil
Corn oil is extracted from corn germ and is rich in polyunsaturated fatty acid. The refining process gives corn oil good frying capabilities and a high smoke count. It has a mild, sweet flavor and light, golden color. Corn oil contains 59 percent polyunsaturated fatty acid, 24 percent monounsaturated fatty acid and 13 percent saturated fatty acid. Its omega-6 fatty acid content is about twice that of its omega-3s. It also contains icosanoids, which are important for gastrointestinal and renal functions, the cardiovascular and reproductive systems and resistance to disease. It has a low saturated fat content, which is beneficial for the heart and cholesterol levels.
Corn Oil Changes
Corn oil has gained something of a bad reputation in the past for being high in omega-6 fatty acids. This type of fat can increase LDL and contribute to the development of prostate cancer. However, at the time of publication, scientists at the Agricultural Research Service and Iowa State University were creating a new range of corn oil that is healthier. The improved corn oil contains oleic acid; a monounsaturated fatty acid that can help to lower the risk of heart disease.
Olive Oil Varieties
Extra-virgin olive oil has the highest monounsaturated fat content of all oils. Extra-virgin olive oil is excellent for making salad dressings and as a dipping oil. If you want to use olive oil for cooking at low temperatures then virgin olive oil is the best. For cooking at higher temperatures, choose light olive oil.
References
- Olive Oil Source: Health and Olive Oil
- University of Maryland Medical Center: Omega-6 Fatty Acids; June 26, 2009
- USDA: Heart-Friendly Corn Oil? New High-Oleic Corn Varieties Make It Possible
- Soya Tech: Corn Facts
- "Journal of the American College of Nutrition"; Food Uses and Health Effects of Corn Oil; J. Dupont, et al.; 2009
- Whole Living: Choosing Healthier Oils
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