Is Corn Good For You? Health Benefits To Know
Medical report by Aviv Joshua, MS
You may be wondering if corn is good for you. Answer: It can be healthy, but it depends on the type and preparation.
When harvested, corn is a vegetable and the kernel is soft and juicy. It is a grain if it is harvested later, when the kernel is ripe and dried. Corn contains fiber, protein and carbohydrates - all the nutrients your body needs.
This article discusses the types of edible corn, who should avoid it, the pros and cons of bioengineered corn, and alternatives.
Corn. Which species are the most nutritious?
Corn is a low-calorie food that contains vitamins, minerals and antioxidants that fight harmful unstable molecules called free radicals. It also contains fiber, which is necessary for the health of the digestive system. Foods rich in fiber are also associated with a reduced risk of heart disease.
However, wheat nutrition varies depending on the variety you consume. Some options are healthier than others.
Whole grain vs. whole grain corn
Corn is a whole grain if it has not germinated, i.e. the germ has been removed. When all parts of the corn are whole, it is a corn kernel. Examples include popcorn, whole wheat polenta and cornmeal.
Corn kernels
Corn is corn in its most complete, natural form. Therefore, this type of corn is the most nutrient-rich form of corn. A middle ear contains:
Calorie content: 99
Protein: 4 grams (g)
Carbohydrates: 22g
Fiber: 2g
Sugar: 5g
Calcium: 3 milligrams (mg)
Vitamin C: 6 mg
Sodium: 1.03 mg
Beta-carotene: 68 micrograms (mcg)
Vitamin A: 13 µg
Carotenoids such as beta-carotene are converted into vitamin A in the body. They give the corn its deep yellow and orange color. The darker the corn, the more carotenoids it contains. Eating foods rich in carotenoids can reduce the risk of type 2 diabetes, colon cancer and obesity.
Canned corn
Canned corn can also be good, but choose unsalted or low-sodium varieties as canning adds a significant amount of sodium. One cup of canned corn contains:
Calorie content: 110
Proteins: 4g
Carbohydrates: 24g
Fiber: 3g
Sugar: 7g
Calcium: 5 mg
Vitamin C: 3 mg
Sodium – 336 mg
Carotene, beta: 23 µg
Vitamin A: 3 µg
Canned corn contains more sugar, half as much vitamin C, and far fewer carotenoids and vitamin A than corn. However, the main difference is that canned corn contains 336 mg of sodium, while corn contains only 1 mg.
However, canned corn is convenient, which is why many people resort to it. Drying canned corn reduces sodium content by 9%, and washing corn whole can reduce sodium content by about 12%.
Frozen corn
Frozen corn is another convenient option. One cup of frozen corn contains:
Calorie content: 159
Proteins: 5g
Carbohydrates: 37g
Fiber: 4g
Sugar: 5g
Calcium: 7 mg
Sodium - 6 mg
Carotene, beta: 83 µg
Vitamin A: 17 µg
Frozen corn contains more calories, carbohydrates, carotenoids and vitamin A than corn and canned corn. Frozen corn contains less sodium than canned corn, but still more sodium than corn.
Popcorn
Popcorn is nutritious, but it depends on how you prepare it. Avoid butter and too much salt; It will most likely be a tasty and healthy snack. 1 cup of popcorn contains the following nutrients:
Calorie content: 31
Proteins: 1 g
Carbohydrates: 6g
Fiber: 1g
Sugar: 0g
Calcium: 1 mg
Sodium: 0.64 mg
Beta-carotene: 7 mcg
Vitamin A: 1 mcg
Popcorn contains much fewer nutrients than other types of corn. However, people typically eat more than one cup of popcorn (probably closer to three cups).
Fiber content in corn
Foods rich in fiber, such as corn, sometimes cannot be digested by your body. Therefore, it is not uncommon for people to sometimes see corn in their stool after use.
When is corn not so nutritious?
Corn often becomes less nutritious when you add something to it. Here's what can make corn less healthy:
Air popcorn sprinkled with light salt and nutritional yeast is much better than movie popcorn loaded with salt and butter. Corn is a better choice than white rice if you're looking for whole grains. Most types of corn also contain more fiber than white rice.
Who can't eat corn?
Most people can eat corn without any problems. However, some people should limit or avoid corn. Corn is usually only a problem when consumed in excess. People with diabetes should be careful because carbohydrates like corn can increase blood sugar levels. Likewise, people who want to lose weight may want to limit the amount of corn they eat.
The only people who should probably avoid wheat completely are people who are allergic to wheat. Fortunately, corn allergy is rare but can cause mild to life-threatening symptoms.
Two Sides of the Wheat Bioengineering Debate
Bioengineered products contain genetically modified materials created in the laboratory and must contain information about their cultivation. Some reject bioengineered products, while others consider them valuable.
Advantages:
Most corn plants grown today contain genetically modified organisms (GMOs). This helps them resist pests and tolerate pesticides.
Some benefits of GMO corn:
These benefits can have a positive impact on the economy by reducing the amount of labor required to cultivate the land. It also impacts the environment by reducing the amount of fuel needed to actively grow crops.
Disadvantages:
Some have ongoing concerns about how GMOs might affect human health. Some concerns about bioengineered foods include:
Mutation potential of human cells
How it can affect fertility, pregnancy and offspring
How GMOs Affect Organ Health
Gene transfer between GMOs and humans
However, there is no research to support these claims. In fact, there is ample evidence of the safety of bioengineered products.
Even if you can avoid purchasing bioengineered corn, the practice is so widespread in animal feed and food corn production that it is difficult to avoid completely.
Related: How to Read Food Labels Safely
Wheat alternatives
If you have a corn allergy or want to limit your corn consumption, there are several alternatives including:
Olive or rapeseed oil instead of corn oil
Sugar, honey, maple syrup instead of corn syrup
Arrowroot powder instead of cornstarch
Corn-free brown rice for frying
Quinoa instead of polenta
Pretzels instead of corn chips or popcorn
Summary:
Corn is generally healthy as long as you choose whole foods and avoid less nutritious foods like corn with heavy oil, syrup, salt or butter. Most people can enjoy corn, even those on a low glycemic index diet.
Although corn is higher in carbohydrates, it has a lower glycemic index, making it a good choice for people with diabetes when consumed in moderation. Most corn is bioengineered, but there is no evidence that GMO products are harmful.
Read the original article at Verywell Health.
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