Is Corn Oil Healthy? Nutrition, Types of Fats, Pros and Cons

Corn or maize oil is extracted from corn germ, which is the oil-bearing half of the kernel, and its main use is for cooking. Corn oil can be a necessary ingredient in margarine and different processed meals. It can be a supply of biodiesel and has a number of industrial makes use of. No surprise corn oil has change into so common on the earth, particularly within the United States.

Corn oil is inexpensive in comparison with different vegetable oils. But is corn oil wholesome? Corn oil is a polyunsaturated vegetable oil that may create oxidized ldl cholesterol and injury your health. The oxidized ldl cholesterol will increase your threat of coronary coronary heart illness.

Corn oil additionally has very excessive quantities of omega-6 fat, which put into disarray the omega-6 to omega-Three ratio in your physique. The ratio ought to ideally be 1:1, however corn oil has a excessive ratio of omega-6 to omega-Three that, in flip, makes you extra prone to undergo from many degenerative illnesses.

Corn Oil Nutritional Facts

Nutrition Facts

[Serving size of 1 tbsp (13.6 g)]


Total Fat

13.6 g

Saturated Fat

1.eight g
Monounsaturated Fat

Three.eight g

Polyunsaturated Fat

7.Four g
Vitamin E

1.9 mg (10% DV)

Vitamin Okay

zero.3μg (1% DV)

zero mg (1% DV)

Alpha Lipoic Acid (ALA)

zero.2 g
Total Omega Three

zero.2 g

Total Omega 6

7.2 g


Corn oil doesn’t have any carbohydrates, proteins, or minerals in it. It incorporates only a few nutritional vitamins, other than nutritional vitamins E and Okay, which makes it much less wholesome for human consumption. It incorporates 13.6 g of fats in addition to a excessive ratio of omega-6 to omega-Three, which we’ve famous will increase the chance of degenerative illnesses.

Types of Fats in Corn Oil

Monounsaturated Fats

Corn itself does comprise some fats, however the fats is wholesome monounsaturated fats. There aren’t any saturated or trans fat in corn, which suggests the small quantity of fats present in corn is wholesome for the guts. But when you add butter or margarine to your corn, the fats content material will improve notably.

Polyunsaturated Fats

Corn incorporates polyunsaturated fat as nicely, however like monounsaturated fats, this kind of plant-based fats is wholesome for the guts. The quantity of fats present in corn total is kind of low. You may even have canned corn, as most varieties comprise solely 17% fats, which isn’t thought-about to be fattening. According to the American Heart Association, unsaturated fat could decrease ranges of “unhealthy” LDL ldl cholesterol.

Saturated Fats

The composition of corn oil, then again, is regarded as 12.7% monounsaturated fat, 58.7% polyunsaturated fat , and 24.2% saturated fat. This is as a result of it’s made out of the fat-rich corn germ fairly than the entire corn.

Can You Use Corn Oil for Deep-Frying?

Corn oil has a excessive smoke level of 450 levels F, which makes corn oil good for frying. It’s generally utilized in quick meals chains. In truth, nearly 70% of quick meals eating places make French fries with corn oil. However, the oil is excessive in saturated fat and low in wholesome fat, which is why corn oil is taken into account by many to be one of essentially the most unhealthy cooking oils. Corn oil is taken into account appropriate for deep-frying however unsuitable for drizzling and low-heat cooking.

Health Benefits of Corn Oil

When corn oil is taken sparsely, it could actually doubtlessly supply many advantages to the one that is consuming it. Some of these advantages embrace:

1. Cholesterol-Lowering Properties

Corn oil incorporates phytosterols in vital quantities. Phytosterols are sterol compounds which are derived from plant sources and are just like ldl cholesterol in construction. Many plant sterols result in decreased absorption of ldl cholesterol.

In a 2002 examine, printed within the American Journal of Nutrition, members have been fed a food regimen wealthy in ldl cholesterol. There was a lot greater ldl cholesterol absorption following the consumption of corn oil from which sterols had been eliminated. When the corn oil phytosterols have been added again to the sterol-free corn oil, the ldl cholesterol absorption was decreased.

This means that consuming corn oil can decrease levels of cholesterol.

2. Cardiovascular Health

Corn oil is sweet for the cardiovascular system, if consumed in reasonable quantities. It is wealthy in polyunsaturated fatty acids (PUFAs) like linoleic acids. Experts suggest getting about eight p.c to 10% of your whole energy from PUFAs for good  coronary heart health. The common individual’s food regimen normally incorporates solely about 5 p.c, even with a excessive fats consumption. A food regimen wealthy in meals that comprise PUFAs, like corn oil, could assist enhance coronary heart health.

Three. Maintains Healthy Skin

You can apply corn oil in your pores and skin like every therapeutic massage oil. It is a moisturizing agent, although not as efficient as therapeutic massage oils like olive, coconut, or candy almond oils. The linoleic acid and vitamin E contribute to its skin-softening results. Corn oil is a delicate oil, and you need to use it as a base oil for lip balms, salves, lotions, and night time oils. Corn oil is about 59% linoleic acid; due to this fact, it’s rapidly absorbed into the pores and skin. People are more and more utilizing corn oil for pores and skin nowadays.

Four. Supports Healthy Vision

Flavonoids and antioxidants corresponding to lutein in corn oil can cut back free radical exercise within the physique. Lutein has been linked to improved imaginative and prescient health and the prevention of cataracts.

5. Helps Lower High Blood Pressure

Consuming polyunsaturated fatty acids will help decrease hypertension in people who find themselves affected by hypertension. Corn oil incorporates these fatty acids, which give it the potential skill to decrease blood stress ranges.

A examine printed in Hypertension journal in 1989 examined spontaneously hypertensive rats fed corn oil. Researchers discovered that supplementing the food regimen with calcium led to a small lower in blood stress. However, it is best to eat fat sparsely, irrespective of how wholesome and match you might be.

Cons of Using Corn Oil

On the opposite hand, if corn oil is taken in extra, there are dangerous results to look out for:

1. Can Cause Allergic Reactions

If you might be allergic to corn, consumption of corn oil may also result in allergy signs like pores and skin rashes, vomiting, and swollen mucous membranes, amongst others. Some additionally undergo from bronchial asthma assaults and anaphylaxis after consuming corn oil, primarily as a result of ingestible protein current within the corn.

2. Can Be Harmful to Heart

The ratio of omega-6 to omega-Three in corn oil is extremely imbalanced, and corn oil nonetheless very excessive in fats. Keep in thoughts that over 20% of your each day fats allowance will be present in only one tablespoon. Cholesterol issues could come up in those that eat the oil in extreme quantities, particularly those that are already grappling with cardiovascular issues.

Three. Risk of Prostate Cancer

Several research point out that there’s a hyperlink between extreme ranges of omega-6 fatty acid and elevated ranges of prostate most cancers. So, once more, moderation is vital.

Four. Toxic for Liver

Many manufacturers of corn oil have been genetically modified to offer resistance to herbicides and pesticides. Research materials printed within the International Journal of Biological Science in 2009 reported that consumption of genetically modified corn causes toxicity of the liver in rats. The analysis demonstrated that the extent of toxicity is usually dose-dependent, which signifies that as consumption of genetically modified corn will increase, the extent of toxicity will increase.

Famous Corn Oil Recipes

1. Fried Corn Cakes Recipe


2 cups recent corn kernels, half of cup chopped delicate inexperienced chiles, Three/Four cup heavy cream, 6 tablespoons unsalted butter (melted and cooled for a couple of minutes), 1 cup yellow cornmeal, 2 giant eggs flippantly crushed, half of cup all-purpose flour, corn oil for frying


In a big bowl, mix the corn, chiles, cream, butter, and eggs and stir till nicely blended. Add within the cornmeal and flour to make a tender however wealthy batter. Heat a big, nonstick skillet over medium warmth. Lightly coat the skillet with corn oil. Drop one-fourth cup of the batter into the skillet. Add a couple of extra drops,  then flatten them to three-and-a-half-inch rounds. Let cook dinner for about 4 minutes, turning as soon as, till they’re brown and set. Continue making desserts however hold including just a little oil earlier than every batch.

2. Cornmeal Cakes with Okra


2 cups tremendous yellow cornmeal; 2 tablespoons baking powder; 1 tablespoon tremendous sea salt;
1 giant egg, flippantly crushed; 1 half of cups water; eight ounces okra, with stems trimmed and sliced 1/Four-inch thick; 1 clove garlic, mashed right into a paste; 1 jalapeño, seeded and finely chopped; 1/Four cup corn oil for frying


Take a big bowl, and combine within the cornmeal, baking powder, and tremendous salt. In one other bowl, mix the egg and water. Add to the dry components and combine till clean. Add the okra, jalapeño, and garlic. Stir to mix. The batter needs to be thick and moist. To fry the griddle desserts, warmth the oil in a cast-iron skillet over medium warmth. Drop one-fourth cup of batter into the heated skillet,  urgent it into a good layer. Add a couple of extra drops of batter. Cook the desserts till the bottoms are brown and the tops and edges start to bubble, for 2 to 3 minutes. Turn and brown the opposite facet as nicely. Transfer to a paper towel-lined plate. While sizzling, season with salt and pepper.

Three. Tasty Potato Pancakes


Four medium russet (Idaho) potatoes, peeled and reduce in quarters lengthwise; 2 half of tablespoons kosher salt; 1 medium yellow onion, diced; 1 giant egg; 1 tablespoon baking powder; 2 tablespoon all-purpose flour; 1/eight tbsp freshly floor black pepper; Three/Four cup corn oil; bitter cream and applesauce for serving


Preheat the oven to 250 levels F. Using a meals processor, grate the quartered potatoes and put them within the colander and sprinkle with two tablespoons of salt. Toss and drain for 10 minutes. Add the onion, egg, flour, baking powder, pepper, remaining one-half teaspoon of salt, and a tablespoon of corn oil to the meals processor bowl.

In batches, squeeze the liquid from the shredded potatoes. Put the potatoes within the meals processor with the opposite components and course of for 10 seconds. Transfer the combination to a big bowl.

In a 10-inch skillet, warmth one-eighth inch of the remaining oil over medium warmth till the floor of the oil shimmers very barely. With a soup spoon, fastidiously ladle 4 mounds of the potato combination into the oil and unfold them barely till they’re about three-and-a-half inches in diameter. Cook till the pancakes are a deep-golden shade, for about two to 3 minutes. Turn them over and cook dinner till the opposite facet can be a deep-golden shade. Transfer the pancakes to a paper towel-lined plate and sprinkle flippantly with salt. Continue so as to add oil between batches as wanted to take care of the one-eighth-inch stage of the oil.

Serve with the bitter cream and applesauce on the facet.

The Final Word on Corn Oil

Corn oil is extracted from corn and is used everywhere in the world as cooking oil. It can be utilized in processed meals and whilst biodiesel. It incorporates each monounsaturated and polyunsaturated fat in small portions, that are wholesome for the guts. Although the oil does comprise saturated fats, it is usually present in small quantities.

There are a number of potential advantages of corn oil, like decrease ldl cholesterol, improved coronary heart health, upkeep of wholesome pores and skin, enchancment of imaginative and prescient health, and decrease hypertension. However, there are a couple of disadvantages of utilizing corn oil as nicely, as it could actually result in allergic reactions and toxicity of the liver, kidneys, and different organs.

Moreover, many corn oil manufacturers are made with GMO (genetically modified organism) components, so it’s necessary to buy non-GMO corn oil.

You could make a range of dishes utilizing corn oil, corresponding to fried corn desserts, okra corn desserts, and potato pancakes. Corn oil is grown in abundance and is comparatively cheaper than different cooking oils, so it is usually straightforward in your pockets. It is freely obtainable to make use of in scrumptious and luxurious meals choices, however as a result of related dangers, corn oil ought to solely be consumed sparsely.

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