Valuable product: scientists told about the benefits and harms of corn oil

Statistically, corn oil is one of the most commonly used refined vegetable oils in the world.

Benefit

• Against bad cholesterol: Compared to other vegetable oils, corn oil is high in phytosterols, plant compounds similar in structure to cholesterol. Phytosterols have anti-inflammatory effects and help reduce the risk of heart disease, type II diabetes and some cancers. In a 4-week study of 25 adults, those who consumed 4 tablespoons (60 ml) of corn oil daily had reduced levels of bad cholesterol, total cholesterol and triglycerides compared to those who consumed the same amount of coconut oil.
• Fighting free radicals- Corn oil is rich in vitamin E – one tablespoon contains 13% of its daily value. Alpha-tocopherol, or vitamin E, is a powerful antioxidant, so a diet high in it can prevent oxidative damage to the heart and blood vessels caused by excess free radicals.
• Heart disease prevention: Corn oil contains 30 to 60% linoleic acid (a type of omega-6 polyunsaturated fat). A review of various studies totaling more than 300,000 people found that replacing 5% of total calories from saturated fat with linoleic acid reduced the risk of heart attack by 9% and reduced the risk of death from cardiovascular disease by 13%.

Harm

• Dangerous imbalance: Although research directly links linoleic acid (omega-6) to better health, it can be harmful if consumed in excess and the diet is low in omega-3 fatty acids. It is believed that the optimal ratio of omega-3 to omega-6 should be 4 to 1. Today, most people consume about 20 servings of omega-6 to one serving of omega-3, which leads to an increase in diseases such as obesity, impaired brain function, depression, and so on. In corn oil, the imbalance between omega-6 and omega-3 is even more pronounced at 46:1.
• Useless purchases: Corn contains only 1-4% fat, so the oil production process is quite complex. First, the kernels are mechanically pressed, and then the resulting oil undergoes a number of chemical purification procedures, during which impurities, undesirable odors and tastes are removed. These processes deprive corn oil of vitamins, and also add to it not too useful substances. For example, corn kernels are washed with a solution containing hexane or isohexane, which in large doses have a negative effect on the nervous system. Some harmful substances, such as acrylamide, are also formed when corn oil is heated.
• Exposure to oxidation: Corn oil undergoes a complex cooking process during which it is very likely to oxidize. High levels of oxidized compounds in the body can adversely affect health.

The golden mean

Although there are much healthier varieties of vegetable oils, such as olive oil, corn oil may well have a place in your kitchen as an alternative to sunflower oil. Its high smoke point (232 °C) makes it ideal for deep-frying. However, fried foods should not be overused. In addition, to compensate for the imbalance of polyunsaturated fatty acids, corn oil is best consumed with fatty sea fish, spinach, chia seeds or flax seeds.