The Ultimate Guide to Corn Oil

Corn oil is one of the healthiest oils out there. It is made from maize germ and it is incredibly low in saturated fat. On top of this, it is very high in polyunsaturated fat and even Omega 6 as well.

It is one of the richest sources of plant sterols and these nutrients have all been shown to lower LDL blood cholesterol. This is done by preventing cholesterol from being absorbed into the blood in the first place. Of course, if you wanted to cook with corn oil then you’ll find that it is almost tasteless.

This is a negative and a positive because it means that it won’t overpower your food but it also won’t impart much flavour either. Sometimes it is nice to have some flavour from the oil that you are using, such as sesame oil for example. Of course, when you do use corn oil you will find that it has a very high smoke point and this means that it is ideal for frying and even roasting as well.

Vegetable Oil

Vegetable oil is a very generic oil and it is very similar to palm oil and even soya oil as well. Of course, when you do look at vegetable oil you will find that sometimes it can be a blend of more than one oil. They are known as being refined oils and they have no flavour really.

They have a high smoke point and this makes it ideal for cooking. Of course, it is more than possible for you to find out which family your brand of oil comes from.

Olive Oil

Olive oil is a key component when it comes to the Mediterranean diet and it is also one of the oldest culinary oils. It comes with a ton of variants and this depends on where the olives are grown and even how they are produced. Of course, the olives can be processed by hand and this helps you to make sure that you get the best result out of the end product.

Olive oil can be green in colour and it can also be light amber in colour as well. Of course, the flavours can also range from being fruity to very distinctive and even peppery as well. Olive oil is incredibly high in monounsaturated fats. so it is much better for you. Olive oil and corn oil are some of the best oils for you.

When you look at the various types of oil that are available, you will find that some oils are unrefined. This is otherwise known as extra virgin olive oil. It is cold pressed and it is from the first stage of the olive production. It has a very low acidity level and it also has the highest level of antioxidants as well. It is very unsuitable if you need to have high temperatures for heating however, and this is one of the main things that you need to keep in mind.

If you have virgin olive oil then this has a much less pronounced flavour and it is otherwise known as old pressed olive oil. It can be used for medium heat dishes such as sautéing and it can also be used for very light frying as well so do keep that in mind when the time does come for you to get started.

Corn or Canola Oil?

Canola oil is one of the best oils for your heart. It is actually made out of crushed canola seeds and it has much less saturated fat when compared to any other oil used in the United States and the United Kingdom. Corn oil is one of the best oils out there for your body but if you are watching your calories then it is not the best option for you.

It is a great idea for you to use a very small amount of oil when you are cooking and always make sure that you are measuring out your portions as well or else you will soon find that you are not getting the best result out of your diet and your calories.

Monounsaturated Fat

A quarter of the fats that are in corn oil, or 4g per tablespoon are actually monosaturated fatty acids. Of course, when you eat foods that are high in these types of fats you will find that this is one of the best things that you can do for your heart. MUFAs play a huge role when it comes to lowering your low-density lipoprotein or your LDL.

This is one of the most damaging cholesterols out there and corn oil is great if you want to try and lower this. The LDL hardens your arteries as it clogs them up and it puts you at a much higher risk of experiencing cardiovascular issues so that is something that you do need to watch out for.

Polyunsaturated Fats

Half of the fat in corn oil is actually polyunsaturated fat. These fats are known as PUFAS and they are just as important as monounsaturated fats. They essentially safeguard your heart and they are also ideal when it comes to stabilising your cholesterol levels.

On top of this, when you look at the PUFAS that are in corn oil you will find that a fraction of them are actually Omega 3 and Omega 6. These are both essential oils in your diet and this is because your body can’t make them at all. You need them for your brain cells when it comes to growth and even brain cell communication as well.

Vitamin E and Corn Oil

Corn oil is very high in Vitamin E. This gives you well over 15% of your recommended allowance and you get all of this with one tablespoon. Vitamin E is a type of antioxidant and it scavenges through your body and essentially nullifies any free radicals that might be present.

If you didn’t have Vitamin E in your body then all of these free radicals would go through your body and they would stick to all of your healthy cells. This can then lead on to chronic conditions such as heart disease and even cancer as well. If you can just get 15mg of Vitamin E every day, then you can easily combat this and corn oil has at least 2mg in every single tablespoon.

Corn Oil and Moderation

Corn oil is good for you, but that doesn’t mean that you want to pump your body full of it. Corn oil is full of fat and it is also full of calories as well. If you were to consume a tablespoon of it then you will quickly see that it contains 125 calories.

It also contains over 13g of fat and if you are on a 2,000 calorie diet then you should only be consuming between 44-78g a day. Since the calories add up a lot, you should avoid pouring from the bottle if possible.

Corn Oil VS Canola Oil

Canola oil is otherwise known as being Canadian light oil and it is made from the rapeseed plant. The canola oil that you see in shops is very rich in monounsaturated fats and it also has plenty of healthy fats as well.

These are all found in nuts and even avocados as well. Doctors generally credit canola oil because they believe that it contains more health benefits, but in reality, corn oil has the free-radical fighting properties that help to defend the body against numerous diseases.

The Basics

When you compare corn oil with canola oil you will find that both contain 120 calories per tablespoon and they also have around 14g of fat in total. Both of these oils are free in sugars and they are also free of carbohydrates and even cholesterol as well. All oils are liquid fats essentially, so both of these oils should be used in extreme moderation. Of course, one way for you to do this would be for you to measure out the oils that you want as opposed to pouring them into the pan straight-off.

Essential Fatty Acids

When it comes to the general quality of fatty acids and the benefits that come with them, corn oil and canola oil stand out as being the best. The only oil to beat canola is flaxseed oil and that only exceeds the benefits of canola oil when you look at the cardiovascular benefits.

Corn oil is known for containing small amounts of trans fats and these can work against free radicals. On top of this, corn oil has tons of monosaturated fats and it even contains anti-inflammatory properties a well. This can help to prevent heart disease and it is ideal for everyone who is trying to look after their body.


Corn oil and even canola oil as well do lack in both vitamins and minerals. They do however contain plenty of alpha-tocopherols. It is very hard to get this in other foods and you would be surprised at how easy it is for you to really benefit from this. You don’t have to have a lot of corn oil in order to get some of the many benefits that it has to offer so do make sure that you keep that in mind when the time does come for you to get started.


Of course, when you look at corn oil and everything that it has to offer, it isn’t hard to see why people choose it over the other oils that are out there. Corn oil is much better for you and it is also much healthier as well. It doesn’t take long to see how you could benefit from it and it is a great way for you to make sure that you are getting all of the Omega 3 and even the Omega 6 that it has to offer.

When you look at corn oil, you will see that it has a great smoking point and on top of this, it is very easy for you to buy in your local store as well. You will also find that corn oil is much better for you when compared to olive oil, so if we all changed from using olive oil to using corn oil, it would be very easy to really take advantage of everything that it has to offer while also getting the cholesterol protection that our bodies need. This is especially useful if you know that you have high cholesterol so do keep that in mind when the time does come for you to choose your oil.

Corn oil can be used to cook, fry, sauté and even to crisp up your turkey skin when it comes to your Sunday roast, so there really are so many applications for corn oil.