Nutritional Values and Health Benefits of Corn!

By John C. Barnard Last updated Apr 21, 2022 0

Corn is a common ingredient in cuisines all across the world. Nothing shouts summertime in the United States like corn on the cob. While many people adore maize, they are unaware that it is also very nutritious food. Corn is a good source of thiamin as well as other vitamins and minerals. This inexpensive and widely available grain is also a fantastic source of carbs and has a greater protein content than you may assume.

Nutritional Values for Corn

A medium ear of corn (6 3/4″ to 7 1/2″ long) has 88 calories, 1.4 grams of fat, 19 grams of carbs, and 3.3 grams of protein. Corn is high in thiamin and also contains vitamins C, E, and A, as well as fiber and potassium. The USDA provides this nutritional information.

88 calories
1.4 g fat
15 milligrams sodium
19g carbohydrate
2 g fiber
6.4 g sugar
3.3 g protein
0.16 mg thiamin
6.9 milligrams of vitamin C
275 mg potassium

Carbs

One ear of corn contains 19 grams of carbohydrate. Fiber accounts for 2 grams of those carbohydrates, whereas natural sugars provide for 6.4 grams. Corn is a moderate glycemic index food, with a rating of 56 to 69.2 on the glycemic index scale.

Fats

Corn has low-fat content, with only 1.4 grams per medium-sized ear. Corn is high in monounsaturated and polyunsaturated fats, which are good for your heart.

Protein

Corn has a protein content of just over 3 grams per ear. Corn has a higher protein content than other veggies. This is due to the fact that maize is a full grain rather than a vegetable.

Minerals and vitamins

Corn is a good source of thiamin, with 13 percent of the dietary dose (DV) or 0.16 mg per serving. Potassium, iron, zinc, magnesium, phosphorus, and selenium are all found in corn. It also contains folate, vitamins C and E, and beta carotene, which is a type of vitamin A.

Calories

When eaten without toppings, one medium ear of corn contains roughly 88 calories. Adding butter, on the other hand, will contribute calories and other nutrients, such as fat. A cup of corn (off the cob) contains around 125 calories.

Summary

Corn is a low-fat, inherently low-calorie food that contains about 88 calories per ear. The majority of the calories come from carbs, but corn also has 3.3 grams of protein. Corn also contains fiber and is a rich source of the B vitamin thiamin.

Health Advantages

Aside from its vitamin and mineral richness, corn has a number of health benefits. Corn contains a variety of antioxidants and useful plant chemicals that protect against disease, depending on the color.

Reduces the risk of developing type 2 diabetes

Whole grains, fruits, vegetables, and nuts all contain polyphenols, which are healthy plant components. Purple corn gets its color from anthocyanin, a type of polyphenol that has been demonstrated to help regulate insulin and glucose levels.

Purple maize, for example, is a proactive strategy to avoid the formation of type 2 diabetes by including a range of colorful, plant-based meals in your meal plan. Consider the carbohydrate count if you have diabetes and want to include purple corn in your diet.

Could Aid in the Prevention of Colon Cancer

Corn is high in fiber, which encourages the formation of “good bacteria” in the stomach. To help prevent colon cancer, these bacteria create short-chain fatty acids. 5 Fresh corn, popcorn, and other whole-grain corn products will provide you with the most fiber.

Helps to Maintain a Healthy Weight

Popcorn, which is high in protein and fiber, is one of the most filling foods.

1 cup of unbuttered air-popped popcorn has 31 calories, 1 gram of protein, and 1 gram of fiber.

Popcorn is a whole grain snack with very little processing, especially if it’s made fresh. Because snacks account for nearly a third of most people’s daily calories, snack food selection can have a significant impact on body weight.

Eyesight is Protected.

Corn is high in lutein and zeaxanthin, two types of vitamin A that are particularly good for eye health. These chemicals are linked to the prevention of age-related macular degeneration because they accumulate in the retina. 8 This prevalent cause of vision loss has been proven to be protected by lutein and zeaxanthin, as well as vitamin C, vitamin E, copper, and zinc (all of which are contained in maize).

Promotes the Health of the Heart

Corn has a number of nutrients that have been shown to have cardiovascular effects.

Corn and other whole grains have fiber, which helps lower cholesterol levels.

Corn provides around 6% of the daily value set by the FDA for potassium, which is well-known for lowering blood pressure. Potassium is considered a “nutrient of public health concern” since not everyone gets enough of it on a daily basis.

Corn also includes a good quantity of magnesium, roughly 9% to 12% of what an adult requires. Getting enough magnesium in your diet tends to lower your risk of stroke and ischemic heart disease. 11 Fresh corn, popcorn, or even canned corn (without additional salt) can help protect your heart over time.

Allergies

Maize allergies can occur as a result of food or environmental exposure to corn pollen. Corn allergies are difficult to detect, however, an exclusion diet is frequently used to see if symptoms improve when corn is removed from the diet. 12 Corn allergies are usually caused by corn protein, so protein-free corn products such as high-fructose corn syrup don’t have to be avoided.

Hives, diarrhea, difficulty breathing, and a weak pulse are all symptoms of a corn allergy. If you suspect you have a corn allergy, consult an allergist for a professional assessment.

Negative Effects

Corn is one of the most genetically modified foods available. Crops that have been genetically modified have altered DNA for a variety of features, such as herbicide resistance or increased yield. Sweet corn accounts for 1% of all corn farmed in the United States, and the majority of it is not genetically modified. Sweet corn is available frozen, tinned, or fresh. GMO maize is utilized for cattle feed, automotive fuel, and oil used to produce sunscreen and water bottles, but not for human consumption.

High fructose corn syrup is a corn syrup-based sweetener. Corn kernels are extracted and treated with an enzyme to produce a thick, viscous syrup.

Although the FDA considers high fructose corn syrup to be as safe as other sweeteners, it is commonly found in processed foods and has been linked to an increased risk of diabetes and other health problems.

High fructose corn syrup, like other added sweets, should be consumed in moderation.

Varieties

Dent corn, flint corn, popcorn, and sweet corn are the four fundamental forms of corn.

Field corn is another name for dent corn. It’s utilized in livestock feed as well as food. Flint corn looks like dent corn but comes in a range of colors. It’s classified as ornamental corn and is frequently displayed as such. When heated, popcorn has a strong outer shell with a mushy, starchy core that steams and explodes.

Sweet corn contains more starch and sugar than regular corn. It is harvested when it is still young and fragile. Sweet corn kernels can be white, yellow, or a mix of hues. Sweet corn is what you get when you buy corn on the cob.

When It’s the Most Effective

During the summer months, from July to September, fresh corn is available.

Choose maize with full, firm kernels. Any cobs that show symptoms of mold, insects, or deterioration should be avoided. Fresh corn is available in the stalks or is already shucked.

Corn goods, such as canned and frozen corn, are readily available throughout the year. Canned corn is frequently served with a cream sauce, as well as sugar or salt. To find out what’s in the product you’re buying, look at the ingredients label. Throughout the year, corn-based items such as popcorn, cornmeal, corn starch, corn flour, corn grits, and porridge are accessible in grocery stores.

Food Storage and Safety

It’s better to eat sweet corn as soon as possible once it’s picked. It becomes less delicious as it sits longer. Corn can be stored in the refrigerator with or without the husks. After removing the husk from raw corn, use it within one or two days. Cooked corn can be kept in the fridge for up to five days. 18

Corn may be frozen or canned at home, as well. Use corn goods that are dried or preserved within the dates mentioned on the product label.

How to Get Ready

Corn is normally cooked, although it can also be eaten raw. To add a delightful crunch to salads or other favorite foods, simply clip the kernels from the cob.

Corn can be roasted, boiled, microwaved, or steamed once the skins and husks have been removed. Leave the husks on for roasting or grilling, then remove them before serving.

Corn is naturally sweet, so it doesn’t require much flavoring to be enjoyable. To enjoy the natural flavor and nutrition that this whole grain has to offer, keep corn recipes simple.