Coconut oil, olive oil and corn oil are all popular oils used in cooking. Because these oils all come from plants they do not contain any cholesterol, although they do contain some saturated fat. When choosing an oil, you need to take into consideration what you plan to use the oil for, as well as how healthy it is.
Smoke Point
Some oils can be heated to higher temperatures without being damaged than others. When cooking with high heat, you need to choose oils with a higher smoke point. Some oils are best used for dressings and adding flavor after cooking. Light or refined olive oil has a high smoke point, extra virgin olive oil has a medium-high smoke point and corn oil and coconut oil have medium smoke points.
Composition
Olive oil and corn oil are both composed of mainly healthy unsaturated fats, with olive oil containing 72 percent monounsaturated fat, 9 percent polyunsaturated fat and 14 percent saturated fat and corn oil containing 24 percent monounsaturated fat, 59 percent polyunsaturated fat and 13 percent saturated fat. Some of the polyunsaturated fats in corn oil come from omega-6 fats, which is one type of essential fat. Coconut oil contains mainly saturated fats, including lauric acid, which is one of the least heart-healthy fats, so it is not recommended, except perhaps to as a healthier replacement for trans fats
Health Benefits
Olive oil and corn oil both may provide some health benefits, with olive oil being one of the healthiest options for cooking oils. The monounsaturated fats in olive oil can help lower your low-density lipoprotein, or "bad" cholesterol, and increase high-density lipoprotein, or "good" cholesterol, lowering your heart disease risk if you use them instead of saturated fats. Monounsaturated fats may also improve blood sugar control and insulin levels, according to MayoClinic.com. Corn oil lowers both LDL and HDL cholesterol, but still results in an improved cholesterol ratio.
Considerations
Oils are by definition pure fat, and as such are high in calories, so you should use them in moderation. Small amounts of fat are necessary for good health, since fat is necessary for absorbing certain vitamins and minerals. Omega-3 and omega-6 fats are considered essential, as your body requires them but cannot make them. Use corn oil when you need a higher smoke point and extra virgin olive oil to add flavor when you are not cooking with high heat. Limit coconut oil use.
References
- Health Services at Columbia University; Difference Between Olive Oil and Corn Oil; December 2010
- AskDrSears: All About Oils
- MayoClinic.com; Olive Oil: What Are the Health Benefits; Donald Hensrud, M.D.; March 2011
- The Globe and Mail; What's the Healthiest Cooking Oil?; Leslie Beck; February 2011
- Cleveland Clinic; Heart-Healthy Cooking: Oils 101; August 2009
- MyPyramid.gov; What Are "Oils"?; February 2011
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