Corn oil is widely regarded as an oil with numerous he alth benefits. Meanwhile, the ratio of omega-6 to omega-3 fatty acids in corn oil is very bad. Too much omega-6 in the diet increases inflammatory processes and increases the risk of many diseases. Check what properties corn oil has.

Corn oilis made from corn kernels. It is commercially available only as refined as a light yellow oil, tasteless and odorless.

Corn oil was first produced industrially in 1889, and large-scale production began in 1910. The main producer of corn oil is the United States, where approximately 1,800,000 tons of this fat are produced annually. Much smaller quantities of 100,000 - 200,000 tons per year are produced in China, Turkey, Brazil, Japan and South Africa.

Corn oil - nutritional values ​​

Corn oil, like all oils, contains only fat among macronutrients. Among the vitamins and minerals in corn oil, we only find vitamin E and small amounts of vitamin K.

100 grams of corn oil provides 900 calories. 59% of fatty acids in corn oil are polyunsaturated fatty acids (mainly 18: 2 linoleic; omega-6), 24% - monounsaturated (mainly 18: 1 oleic), and 13% - saturated (mainly palmitic 16: 0) ). 1% of the fatty acids are omega-3 linolenic acid.

Omega-6 fatty acids make up a very large percentage of the total fatty acids of corn oil. Omega-6 fats are necessary for the proper functioning of the body, but in excess they have a pro-inflammatory effect. They must be consumed in balance with omega-3 fatty acids, which most people find too little in the diet.

The correct ratio of omega-6 to omega-3 in the diet is 4: 1. The average diet contains these fats at a ratio of 20: 1. On the other hand, corn oil has a ratio of 83: 1. This means that the high amount of omega-6 in corn oil is not an advantage, but even a disadvantage.

Corn oil among vegetable oils is one of the richest in phytosterols and tocopherols (precursor of vitamin E). Phytosterols are plant substances with a structure similar toanimal cholesterol. They are proven to have a wide pro-he alth effect, especially in lowering blood cholesterol levels.

Corn oil contains the most beta-sitosterol (63-70% of all phytosterols). In total, corn oil contains 968 mg of phytosterols in 100 g. Tocopherols, i.e. substances with vitamin E activity, have an antioxidant effect and protect the fat against oxidation and rancidity.

Gamma-tocopherol is the most abundant in corn oil and makes up 68-89% of total tocopherols. The second most important is alpha-tocopherol.

The amount of vitamin E in corn oil is 14.3 mg / 100g. One tablespoon covers the body's need for vitamin E in 13%. Corn oil also contains ubiquinone with antioxidant properties.

Corn oil - he alth benefits

Corn oil, thanks to the high content of polyunsaturated fatty acids, lowers the level of LDL lipoproteins in the blood, which are involved in the formation of atherosclerotic plaque and are a risk factor for heart attacks.

It has no significant effect on the concentration of HDL lipoproteins, but by lowering LDL it has a positive effect on the ratio of both lipoproteins in the body. Corn oil may also lower triglyceride levels.

Corn oil is a source of ubiquinone (CoQ10), which is an antioxidant. In many diseases, incl. cardiovascular diseases, neurodegenerative diseases, AIDS, neoplasms, there is a shortage of coenzyme Q10.

In these cases, supplementation is used or the diet is enriched with food containing this ingredient. At the same time, however, corn oil has a pro-inflammatory effect, resulting from the high concentration of omega-6 fatty acids.

Corn oil contains significant amounts of phytosterols. Phytosterols are substances with anti-inflammatory potential, and a diet rich in phytosterols helps prevent diseases such as type II diabetes and some cancers.

Plant phytosterols are similar in structure to animal cholesterol. They block its absorption and reduce the concentration in the blood. A diet rich in phytosterols has been proven to lower cholesterol.

With vitamin E, linolenic acid and phytosterols, corn oil may lower the risk of heart disease.

The proportion of omega-6 to omega-3 fatty acids in corn oil is very bad. An excess of omega-6 in the diet increases inflammatory processes and promotes such conditions as obesity, heart disease, impaired mental functions and depression.

Worth knowing

Despite some he alth benefits, corn oil is not considered he althy. Main reasonis a high concentration of omega-6 fatty acids, which is recommended to be limited.

The presence of phytosterols and vitamin E is a feature of most vegetable oils. He alth benefits such as lowering cholesterol and reducing the risk of certain diseases are also associated with the consumption of other vegetable oils.

A much he althier choice is unrefined olive oil, unrefined rapeseed oil or raw linseed oil. You can fry in refined oil. However, lard or coconut oil is recommended for frying at high temperatures.

Corn oil - use in the kitchen

Corn oil has a neutral taste, which makes it suitable for many dishes. Suitable for both hot and cold use. It is much more often used for frying than as a cold addition to salads and other dishes.

High stability and temperature resistance make corn oil ideal for long-term deep frying, as it starts to smoke only at temperatures above 230 degrees C.

Breaded products such as meat, vegetables, shrimps etc. fried in corn oil are very crunchy. Neutral taste and light texture allow the use of corn oil as an ingredient in cakes, muffins, cookies, etc.

Corn oil works especially well in stir-fry dishes - fried in a wok at a very high temperature and for a short time.

Corn oil - production

Normal corn kernels contain 1 to 4% fat. High oily corn, on the other hand, contains 6% of fat, which is mainly located in the germ of the grain, which contains 80-84% of the total amount of fat in maize. Corn oil is obtained through a process that includes the following steps:

  • wet or dry mechanical pressing
  • extraction with hexane
  • deodorization and bleaching - removing unwanted smells and tastes
  • winterization - removal of waxes and parts of saturated fatty acids, which keeps the oil liquid at low temperatures.

Corn oil is mainly used for deep frying because it has a high smoke point (the temperature at which the oil starts to burn) - 232 degrees C.

This allows you to obtain products with a high crunchiness without worrying about the undesirable aftertaste of burnt fat. Corn oil is also used in the production of hydrogenated fat, which is further used in the food industry in margarines, snacks, sweets, etc., as well as in confectionery shorts.

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About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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