Corn oil -- derived from the embryo of the corn kernel -- is commonly used for baking and frying and as an ingredient in salad dressings. Although corn oil contains too much saturated fat to be classified with olive and flaxseed oils as one of the healthiest oils, it is high in beneficial polyunsaturated fatty acids, which give it cholesterol-lowering and cardioprotective qualities. Corn oil, when used in moderation, has a place in a healthy diet.
The Basics
Like most plant-derived cooking oils, corn oil contains roughly 120 calories and 13.5 g of total fat per tablespoon, and is free of sugar, salt and cholesterol. Its light, pleasant taste and its resistance to smoking at high heat make it particularly effective for deep-frying and sauteing; its ability to carry and intensify flavors makes it a good choice for salad dressings and marinades. Most doctors and nutritionists classify corn oil as a moderately healthy cooking oil. According to a 2007 Reuters article, The Food and Drug Administration permits manufacturers to advertise corn oil as a product that may cut the risk of heart disease. Like other oils, corn oil helps your body absorb fat-soluble vitamins such as A, D, E and K. However, corn oil should be used in moderation because of its high fat and calorie content.
Essential Fatty Acids
Of the total fat in one tablespoon of corn oil, 59 percent of it -- 7.436 g -- is made up of polyunsaturated fatty acids, or PUFAS. The vast majority of the PUFAs in corn oil are in the form of linoleic acid, also called omega-6 fatty acids. Fit Day notes that omega-6 fatty acids promote optimal brain performance and are essential for skin and cell membrane integrity. However, excessive ingestion of foods containing them may raise the risk of breast and prostate cancer -- another reason to use corn oil sparingly. A tablespoon of corn oil also provides 3.750 g of beneficial monounsaturated fat -- the same type of healthy fat as is found in avocados and nuts -- as well as 1.761 g of saturated fat. Although saturated fat is thought to cholesterol levels, it only accounts for a modest 13 percent of the total fats in corn oil.
Phytosterols
Phytosterols -- also known as plant sterols and stanol esters -- are a group of compounds found in plant cell membranes. Similar in molecular structure to human cholesterol, phytosterols compete with it for absorption in the digestive system, thereby blocking it from the bloodstream. In a study published in the 2002 issue of "American Journal of Clinical Nutrition," researchers concluded that phytosterols were responsible for substantially reducing cholesterol absorption in the body. Cleveland Clinic -- which credits phytosterols with the ability to lower your levels of LDL, or "bad" cholesterol, by up to 14 percent -- advises that people with high cholesterol consume 2 g of phytosterols each day.
Vitamin E
Corn oil -- like other cooking oils -- contains no minerals and only one vitamin, namely alpha-tocopherol, a form of Vitamin E. One tablespoon of corn oil provides 1.94 mg of this fat-soluble vitamin. Not only is vitamin E essential for maintaining a healthy immune system, but it is also a potent antioxidant, helping to scavenge destructive free radicals in the body.
References
- USDA National Nutrient Database: Corn Oil
- Cleveland Clinic: Sterols and Stanols
- American Journal of Clinical Nutrition; Phytosterols That Are Naturally Present In Commercial Corn Oil Significantly Reduce Cholesterol Absorption In Humans; R.E. Ostlund, Jr.; June, 2002
- Reuters; Corn Oil Products Can Claim Heart Benefit; Susan Heavey; March 2007
- Fit Day: The Nutrition of Corn Oil
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