Food for thought

Difference between olive oil and corn oil

Originally Published: January 12, 1996

          

 

Alice, What are the advantages/ disadvantages of using olive oil instead of corn oil in terms of fat content, cholesterol, etc.? -- Three-in-one

 

Dear Three-in-one, In a healthful diet, fats and oils should be used sparingly (but not eliminated altogether!). Nutritionists agree that we should increase the ratio of polyunsaturated fats to saturated fats in our diet to help lower blood cholesterol levels, and thus reduce the risk of heart disease. Some research also suggests that monounsaturated fats, abundant in olive oil and canola oil, are also quite effective in lowering blood cholesterol levels.

No vegetable oils contain cholesterol-- cholesterol is only found in animal products. However, there is a difference in the level of saturated fats found in different vegetable oils. Coconut and palm kernel oil contain a higher percentage of saturated fats than do all other vegetable products-- it is even a higher percentage than meat products! Other liquid vegetable oils (corn, canola, sunflower, olive, etc.) all contain small amounts of saturated fats, but are much healthier in comparison to palm, coconut and animal fats.

Despite the substantial variations in types of fats in foods, most Americans seem to have no idea which type of vegetable oil is in the cooking or salad oil they buy. Many shoppers acknowledge that they were attracted to a particular oil based on its low cholesterol content-- without being aware that NO vegetable oils contain cholesterol...

Now, back to the difference between corn and olive oil. Both are highly unsaturated fats, have the same number of calories, and contain no cholesterol. The main difference in "healthfulness" between corn and olive oil is their levels of monounsaturated fats. Olive oil has a higher percentage of monounsaturated fats (as opposed to polyunsaturated), which some research suggests is very effective in lowering blood cholesterol levels. The exact ratios are as follows:

• CORN: 59% polyunsaturated 24% monounsaturated 13% saturated 6.4:1 unsaturated/saturated fat ratio
• OLIVE: 9% polyunsaturated 72% monounsaturated 14% saturated 5.8:1 unsaturated/saturated fat ratio

(The Wellness Encyclopedia of Food and Nutrition, 1992)
Basically, as long as you're using all fats and oils sparingly in your food and cooking, it would be fine to consume both olive and corn oil in moderation. The issues become price and preference. If you are however, predisposed or at high risk for cardiovascular disease, it couldn't hurt to use more or all olive oil in your foods (and could potentially be a benefit).

Alice

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