Corn Oil vs Vegetable Oil – What’s the difference and which one is better?

Health is one of the most important concerns that human beings are suffering.

Being omnivorous animals, human beings eat different kinds of foods to maintain their health. Different foods that we eat have different ingredients to benefit the human body.

Oils are also among the most important ingredients of the food.

Mostly, it is used for cooking various kinds of foods. There are different kinds of oils with different health benefits.

In this article, we will compare two mostly used oils and let you know which of these two is better.

 

Corn Oil

Corn Oil is the most beneficial oil being used for cooking purpose nowadays.

This is because it contains unsaturated fats that are not much harmful to human health. This oil is extracted from the germs of the corn plant.

This dark yellow oil is also extracted in various ways.

Cold pressed oil is the most recommended way of extraction due to numerous health benefits. However, most of the people get this oil through expellers.

This oil obtained from expellers is refined after treatment with some other liquids.

woman choosing oil in store

Nutritional Value

Corn Oil contains such ingredients as are beneficial for health.

These ingredients also contain a lot of nutritional value. The most important ingredients of the corn oil are the fats.

The larger part of these fats consists of polyunsaturated fats. One tablespoon of corn oil contains 7.4g of polyunsaturated fats, 3.8g of monounsaturated fats, and 1.7g of saturated fats.(1)

The total calories in one tablespoon of corn oil are 119. A little quantity of Vitamin E and Vitamin K are also present in corn oil.

 

Benefits

Following are some of the health benefits of this oil.

 

1. Lowers Cholesterol

The very first health benefit of using corn oil for cooking is that it lowers the blood cholesterols.

According to a 2017 study published in European Journal of Clinical Nutrition Nature, this oil reduced atherogenic lipoprotein cholesterol and particle concentrations to a larger extent than did extra-virgin olive oil.“(2)

Also, it contains sterol compounds that are usually found in plants.(3)

These sterol compounds increase the absorption of the excess cholesterol in the blood.

However, it is recommended that excessive intake of corn oil can also increase the blood cholesterol due to saturated fats present in it.

A recommended quantity of corn oil, however, proves beneficial for health because it absorbs the cholesterol.

 

2. Maintains Heart Health

The heart is the most important organ of living things and corn oil has proven effects in maintaining heart health.

This is because corn oil contains polyunsaturated fatty acids and linoleic acid in good quantity.

Medical research proves that a diet with 8-10% energy from polyunsaturated fats is good for heart health.(4,5)

This means that the diets like corn oil are beneficial for health due to a good amount of polyunsaturated fats.

 

3. Lowers High Blood pressure

Due to sufficient quantity of polyunsaturated fatty acids, corn oil is a lot helpful in lowering the blood pressure.

About 10% of blood pressure is controlled by these fatty acids present in this oil.(6,7)

The users should be careful about the excessive intake of this oil.

 

4. Benefits for Skin

Corn Oil is widely used across the world as a massage oil because of the presence of linoleic acid in it, „which is thought to decrease inflammation in the skin“, according to an article published in Evidence-Based Complementary and Alternative Medicine journal (8)

Though it does not contain effects like other oils, yet many people prefer its usage due to being emollient.

The linoleic acid and vitamin E in this oil improve skin functioning a lot because its penetration power is greater than many other oils.

 

5. Benefits for Hair

Corn oil can also be used for hair because it has the power to make these smooth.

Like conventional hair oils, it does not contain beneficial ingredients. However, it can be used as a hot oil treatment just once or twice a week.

 

Pros

  • Due to a high smoke point of 450 degree Fahrenheit, it is the most recommended oil for deep frying.(9)
  • It is used in soap making.
  • Used in manufacturing of some medicines.
  • Polished on iron surfaces for removal of erosion effects.

 

Cons

  • It could also cause skin acne due to the high quantity of Omega 6 as compared to Omega 3.
  • Not recommended for foods served cold (because of the corn flavour)

prepaing zander fish

Vegetable Oils

Vegetable oils are the most used oils all across the world.

These oils are extracted from various plants like soybean, peanuts, cotton, olive, and palm nuts. These oils are frequently used because they remain liquid at the room temperature.

Oils are extracted in various ways and this changes their benefits.

Vegetable oils contain 100% fats and have light yellow color with mild odors.

 

Nutritional Value

Like all other oils, vegetable oils have a lot of nutritional elements.

About 100g intake of this oil provides approximately 880 calories. A good quantity of Vitamin E is also present in vegetable oils and these acts as an antioxidant in the body.

These oils are also a lot beneficial for health because of the large quantity of polyunsaturated fatty acids and monounsaturated fats.

 

Benefits

Following are some of the health benefits of these oils.

 

1. Improves Metabolism

The very first benefit of consuming vegetable oils is that these improve metabolism in the body.

Olive oil is the most recommended vegetable oil in this regard as it has antioxidant, anti-inflammatory, and anti-blood clotting effects.

Various vegetable oils possess various ingredients that improve metabolism in the body.

 

2. Lowers Risks of Heart Diseases

Another benefit of vegetable oils is that these lower the risks of heart diseases.(10)

Research proves that regular intake of these oils might help in the control of the risk factors in heart diseases.

These oils help in lowering blood cholesterol, blood sugar, and serum cholesterol levels in the body.

You should use fresh oil every time you cook because the „consumption of the repeatedly heated oil has been shown to increase blood pressure and total cholesterol…“(11)

 

3. Good Source of Omega 3

Omega 3 fatty acids are the fatty acids that are the chief requirement of human body.

These fatty acids help in mental and heart health in human beings.

Moreover, these fatty acids are also essential for normal growth of the body.

Vegetable oils are an essential ingredient of the food because these contain a good quantity of Omega 3 fatty acids that are the requirement of the body.

 

Pros

  • Readily available at affordable costs.
  • Are cleaner in burning due to minimal smoke.
  • Found in abundance and supply is usually sustainable.

 

Cons

  • Greater demand may lead to deforestation.
  • It lacks flavor

Frying Shrimp in olive oil

Conclusion

To sum up, we can say that corn oil is also a kind of vegetable oils because it is extracted from plants.

Both, the corn oils and vegetable oils are almost equally useful for cooking.

In some cases, vegetable oils can prove more beneficial for health because these contain more monounsaturated fatty acids and they can help lower your LDL cholesterol level & may help people with diabetes type 2 manage their blood sugar.(12)

Regular intake of these oils is a lot essential for mental and heart health.

Important: You should follow the recommended daily intake from Choose MyPlate and, when possible, use fresh oil for cooking!


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