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What Are the Pros and Cons? Fact: Sure, you can load up that juicy corn on the cob with butter and other high-calorie toppings.
But one plain ear of corn has about calories, similar to an apple. And with nearly 3 grams of fiber per serving, corn can help you feel full longer, so you're less likely to overeat and pack on the pounds. Then there's its resistant starch, a slow-to-digest type of carb that's been shown to help with weight control.
Pictured Recipe: Mexican Cornbread. Fact: Yes, corn is sweet for a vegetable -but there are only 6 grams of natural sugar in a medium-size ear of corn. An ear of sweet corn has less than half the sugar of a banana and only about one-third the sugar of an apple. Even beets have more grams of sugar per serving than corn. The high-sugar corn myth may be partly due to some long-standing confusion over corn varieties. High-fructose corn syrup, dextrose, glucose and other sweeteners are derived from field corn, the virtually inedible commodity crop used to make everything from livestock feed to ethanol.
Those highly processed sweeteners are nothing like the natural sugars found in sweet corn, the vegetable you eat. Ditch the stuff with the chemical-sounding names, and stick to the real thing instead. Related: Best Healthy Summer Recipes. Fact: For starters, sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. Corn is typically yellow but comes in a variety of other colors, such as red, orange, purple, blue, white, and black.
Here are the nutrition facts for 3. Like all cereal grains, corn is primarily composed of carbs. Most of the sugar is sucrose 1. Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index GI 3. The GI is a measure of how quickly carbs are digested. Foods that rank high on this index may cause an unhealthy spike in blood sugar. One medium bag grams of cinema popcorn boasts approximately 16 grams of fiber.
The predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin 2. Overall, the protein quality of zeins is poor because they lack some essential amino acids 8. Corn is mainly composed of carbs and fairly high in fiber.
It also packs a decent amount of low-quality protein. However, corn germ, an abundant side-product of corn milling, is rich in fat and used to make corn oil, which is a common cooking product. Refined corn oil is mainly composed of linoleic acid, a polyunsaturated fatty acid, while monounsaturated and saturated fats make up the rest 9. It also contains significant amounts of vitamin E , ubiquinone Q10 , and phytosterols, increasing its shelf life and making it potentially effective at lowering cholesterol levels 10 , Whole corn is relatively low in fat, though corn oil — a highly refined cooking oil — is sometimes processed from corn germ, a side product of corn milling.
Corn may contain a fair amount of several vitamins and minerals. Notably, the amount is highly variable depending on the corn type. Corn is a good source of many vitamins and minerals.
Popcorn tends to be higher in minerals, while sweet corn tends to be higher in vitamins. In fact, corn boasts higher amounts of antioxidants than many other common cereal grains 22 :. Corn provides higher amounts of antioxidants than many other cereal grains.
This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode. A highly popular snack , popcorn is one of the most common whole-grain foods in the United States. More frequently, whole grains are consumed as food ingredients, such as in breads and tortillas Whole-grain foods may have several health benefits, including reduced risk of heart disease and type 2 diabetes 28 , However, regular popcorn consumption has not been linked to improved heart health Popcorn is a type of corn that pops when heated.
To maximize its benefits, make homemade popcorn without oils or additives. Infections and old age are among the main causes of these diseases, but nutrition may also play a significant role. Dietary intake of antioxidants, most notably carotenoids like zeaxanthin and lutein , may boost eye health 25 , 34 , However, their levels are generally low in white corn 26 , 36 , Commonly known as macular pigments, these compounds exist in your retina, the light-sensitive inner surface of your eye, where they protect against oxidative damage caused by blue light 38 , 39 , High levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts 41 , 42 , Observational studies likewise suggest that high dietary intake of lutein and zeaxanthin may be protective, but not all studies support this 44 , 45 , Diverticular disease diverticulosis is a condition characterized by pouches in the walls of your colon.
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