Corn: Nutrition, Health Benefits, Calories & Best Type for You

Corn, a staple food enjoyed worldwide, is not only delicious but also packed with nutrition. From the sweet, juicy kernels of fresh corn to the satisfying crunch of popcorn, this versatile grain offers a variety of health benefits.

Let’s explore the nutritional value, calorie content, and best types of corn to include in your diet.

Corn Types & Their Nutrition

Corn, also known as maize, is a versatile and nutritious grain that comes in various types, each offering unique nutritional benefits. The most common types of corn include sweet corn, popcorn, and flint or Indian corn. While sweet corn is renowned for its high sugar content and tender texture, popcorn is a popular whole-grain snack when prepared without added oils. Flint or Indian corn, on the other hand, is a type of corn that is packed with nutrients like fiber and antioxidants.

Let’s take a closer look at the nutritional value and health benefits of each type of corn.

1. Sweet Corn: Nutritional Value & Benefits

Sweet corn is a popular variety of corn that is enjoyed for its sweet taste and tender texture.

Nutritional Value of Sweet Corn (Per 100g)

Health Benefits of Sweet Corn

Here are some of the health benefits of sweet corn:

• Supports eye health: Sweet corn contains carotenoids like lutein and zeaxanthin, which are essential for maintaining healthy vision and reducing the risk of age-related macular degeneration.
• Aids digestive health: The fiber content in sweet corn helps regulate bowel movements and promotes the growth of beneficial gut bacteria, which can improve overall digestive health.
• Regulates blood sugar levels: The fiber in sweet corn can also help regulate blood sugar levels, making it a good choice for people with diabetes or those looking to maintain healthy blood sugar levels.

Now, let’s explore the nutritional value and health benefits of popcorn.

2. Popcorn: Nutritional Value & Benefits

Popcorn is a whole-grain snack that is low in calories and high in fiber when prepared without added oils or butter.

Nutritional Value of Air-Popped Popcorn (Per 100g)

Health Benefits of Popcorn

Here are some of the health benefits of popcorn:

• Aids digestive health: The fiber content in popcorn can help promote regular bowel movements and maintain a healthy digestive system.
• May lower diverticulitis risk: Studies have shown that consuming popcorn, as part of a high-fiber diet, may lower the risk of developing diverticulitis, a painful condition that affects the colon.
• Provides essential minerals: Popcorn is a good source of minerals like potassium, which is important for maintaining healthy blood pressure levels and supporting heart health.

Finally, let’s take a look at the nutritional value and health benefits of maize or flint corn.

3. Corn (Maize): Nutritional Value & Benefits

Maize, also known as flint or Indian corn, is a type of corn that is packed with nutrients like fiber and antioxidants.

Nutritional Value of Maize (Per 100g)

Health Benefits of Maize

Here are some of the health benefits of maize:

• Supports cardiovascular health: Maize is a good source of potassium and fiber, which can help support cardiovascular health by regulating blood pressure levels and reducing the risk of heart disease.
• Contains antioxidants: Maize contains antioxidants like carotenoids and phenolic compounds, which can help combat chronic diseases and support overall health.
• Supports brain health: The antioxidants in maize may also help support brain health by reducing inflammation and protecting against age-related cognitive decline.

Health Benefits of Corn

Corn is a nutritious and versatile food that offers numerous health benefits.

1. Aids in Digestion

The high dietary fibre content in corn promotes regular bowel movements and supports the growth of healthy gut bacteria. The resistant starch in corn acts as a prebiotic, nourishing the beneficial microbes in your digestive tract. Incorporating corn into your diet can help maintain a well-functioning digestive system.

2. Supports Heart Health

Corn’s fibre and potassium content contribute to heart health by helping to lower cholesterol levels and regulate blood pressure. The soluble fibre in corn binds to cholesterol in the digestive tract, preventing its absorption into the bloodstream. Additionally, potassium helps counteract the effects of sodium, promoting healthy blood pressure levels.

3. Promotes a Healthy Gut

The prebiotic fibre found in corn plays a crucial role in promoting a healthy gut microbiome. By feeding the beneficial bacteria in your gut, corn supports digestive health and overall well-being. A diverse and thriving gut microbiome is essential for proper nutrient absorption, immune function, and even mental health.

4. Regulates Blood Sugar

Despite its starchy nature, corn has a low glycaemic index, which means it doesn’t cause rapid spikes in blood sugar levels. The fibre content in corn slows down the digestion and absorption of carbohydrates, helping to maintain stable blood sugar levels. This makes corn a suitable choice for individuals with diabetes or those looking to manage their blood sugar.

5. Benefits Eye Health

Yellow corn, in particular, is rich in lutein and zeaxanthin, two important antioxidants that protect your eyes from damage. These compounds act as natural sunscreens for your eyes, filtering out harmful blue light and reducing the risk of age-related macular degeneration. Regular consumption of corn can contribute to maintaining healthy vision.

6. Lowers Risk of Chronic Disease

The antioxidants present in corn have been linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. These antioxidants help combat oxidative stress and inflammation in the body, which are key factors in the development of chronic diseases. Incorporating corn into a balanced diet may provide protective benefits against these health conditions.

7. Provides Protective Antioxidants

In addition to lutein and zeaxanthin, corn contains a variety of other antioxidants that offer protective benefits. These antioxidants help neutralise free radicals, which are unstable molecules that can damage cells and contribute to inflammation. By combating oxidative stress, the antioxidants in corn may help reduce the risk of neurodegenerative diseases and promote overall health. Now, let’s explore the best ways to incorporate corn into your diet.

Best Ways to Eat Corn

Corn can be enjoyed in various forms, each offering unique flavours and nutritional benefits.

1. Fresh Corn

Nothing beats the taste of fresh corn, especially when it’s cooked immediately after picking. Grilling or boiling fresh corn on the cob is a simple and delicious way to enjoy its natural sweetness. You can also cut the kernels off the cob and add them to salads, stir-fries, or salsas for a burst of flavour and texture.

2. Frozen Corn

Frozen corn is a convenient option that retains most of its nutrients. When purchasing frozen corn, look for low-sodium varieties or rinse the corn before using it to reduce the sodium content. Frozen corn can be easily added to soups, casseroles, or rice dishes for a quick and nutritious meal.

3. Snacks and Dessert

Air-popped popcorn is a healthy and satisfying snack option. Unlike movie theatre or microwave popcorn, air-popped popcorn is low in calories and free from added butter or salt. You can enjoy it plain or season it with herbs, spices, or a light sprinkle of parmesan cheese for added flavour. Corn can also be used in desserts, such as cornbread, corn pudding, or sweet corn ice cream.

Comparing the 3 Types: Which Corn is Best for You?

When choosing the best type of corn for you, consider your nutritional needs and personal preferences. Sweet corn is a great option for a tasty side dish, while maize is commonly used in various food products. Air-popped popcorn is an excellent choice for a healthy snack that satisfies cravings without compromising your health goals.

Is Corn Good for Weight Loss?

While corn is a nutritious food, it can be challenging to incorporate into a weight loss plan due to its high starch content. Consuming excessive amounts of corn may lead to spikes in blood sugar levels, which can contribute to weight gain over time. However, enjoying corn in moderation as part of a balanced diet can still provide beneficial fibre and nutrients that support overall health. To maximise the potential benefits while minimising the downsides, it’s important to be aware of some key considerations when consuming corn.

Potential Downsides of Corn

Despite its nutritional value, there are a few potential drawbacks to keep in mind:

• The high starch content in corn can cause rapid increases in blood sugar levels, which may be a concern for individuals with diabetes or those following low-glycemic diets.
• Corn contains antinutrients, such as phytic acid, which can interfere with the absorption of certain minerals like iron and zinc.
• There is a risk of mycotoxin contamination in corn, as it is susceptible to fungal growth under certain conditions.
• Much of the corn available in the market is genetically modified, which may raise concerns for some health-conscious consumers.

While these factors should be considered, they can be mitigated by choosing organic, non-GMO corn and consuming it as part of a varied, nutrient-dense diet.

Conclusion

Corn is a versatile and nutritious food that offers a wealth of fibre, vitamins, and antioxidants. These nutrients contribute to improved eye health, digestive function, and overall well-being. Although there are some potential downsides to consider, such as the impact on blood sugar levels and the risk of mycotoxin contamination, these can be managed by making informed choices about the type and amount of corn consumed. By incorporating whole or minimally processed corn into a balanced diet, individuals can enjoy its many benefits while supporting their health and nutrition goals.

Frequently Asked Question (FAQs)

References

• https://www.sciencedirect.com/science/article/pii/S2213453018301009
• https://www.thepharmajournal.com/archives/2022/vol11issue6/PartV/11-6-245-950.pdf
• https://www.tandfonline.com/doi/full/10.1080/23311932.2016.1166995
• https://www.termedia.pl/THE-NUTRITIONAL-VALUE-AND-HEALTH-BENEFITS-OF-SWEET-CORN-KERNELS-ZEA-MAYS-SSP-SACCHARATA-,99,51942,0,1.html
• https://pubmed.ncbi.nlm.nih.gov/33401819/