Corn Oil Vs Extra Virgin Olive Oil
Choosing the right oil for cooking can be confusing, especially with so many options available in the market. Two commonly used oils are corn oil and extra virgin olive oil. In this article, we will compare the nutritional values, health benefits, and cooking uses of these two oils to help you understand which one is better for your health and why.
Nutritional Values
Corn oil is a type of vegetable oil extracted from corn. It is primarily composed of polyunsaturated and monounsaturated fats, with a small amount of saturated fats. One tablespoon (13.6 grams) of corn oil contains:
- 122 calories
- 13.6 grams of fat
- 1.7 grams of saturated fat
- 2.2 grams of polyunsaturated fat
- 8.9 grams of monounsaturated fat
- 0 grams of carbohydrates, protein, or cholesterol
Extra virgin olive oil is a type of oil obtained from the pressing of olives. It is high in monounsaturated fats and low in saturated fats. One tablespoon (13.5 grams) of extra virgin olive oil contains:
- 119 calories
- 13.5 grams of fat
- 1.9 grams of saturated fat
- 9.8 grams of monounsaturated fat
- 1.4 grams of polyunsaturated fat
- 0 grams of carbohydrates, protein, or cholesterol
Extra virgin olive oil is slightly lower in calories and contains more monounsaturated fats than corn oil. Monounsaturated fats are considered heart-healthy as they can help lower bad cholesterol levels and reduce the risk of heart disease.
Health Benefits
Corn oil is a good source of vitamin E, which is an antioxidant that helps protect cells from damage caused by free radicals. It also contains phytosterols, plant-based compounds that can help lower cholesterol levels. In addition, corn oil has a high smoke point, making it suitable for deep-frying and high-heat cooking methods.
Extra virgin olive oil is a rich source of antioxidants and anti-inflammatory compounds that can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. It has also been shown to have a positive effect on brain function, including memory and learning. Extra virgin olive oil is best used in low-heat cooking methods or as a finishing oil for dishes such as salads and pastas.
Cooking Uses
Corn oil has a high smoke point of around 450°F (232°C), making it suitable for deep-frying, pan-frying, and baking. It has a neutral taste, which makes it a good choice for recipes where you don't want the flavor of the oil to overpower the dish. However, due to its high content of polyunsaturated fats, corn oil is not recommended for prolonged heating or high-heat cooking as it can release harmful toxins known as aldehydes.
Extra virgin olive oil has a lower smoke point of around 375°F (191°C), making it unsuitable for high-heat cooking methods such as deep-frying. However, it is an excellent choice for low-heat cooking methods such as sautéing, roasting, and grilling. It adds a distinct flavor to dishes, making it a great choice for recipes where the oil is a prominent ingredient. Extra virgin olive oil is also popular as a finishing oil for salads, pastas, and dips.
Conclusion
Both corn oil and extra virgin olive oil have their own unique nutritional values, health benefits, and cooking uses. While corn oil is a better choice for high-heat cooking methods due to its high smoke point, extra virgin olive oil is a more heart-healthy option that should be reserved for low-heat cooking or as a finishing oil. Ultimately, the choice between these oils depends on personal preference, taste, and the type of dish you are making.