Nutrition In Corn: Facts And Health Benefits
Global cuisines all revolve around corn as a main ingredient. Nothing in the United States quite screams summertime like Nutrition In Corn on the cob.
Although maize is a favorite food of many, many people are unaware of its high nutritional value as an addition to any dish.
Regular maize consumption generally yields numerous health benefits and guarantees a diet high in thiamin, numerous vitamins, and a variety of vital minerals. Whether or whether you count calories, one ear of corn (corn on the cob) has about 88 calories and won’t break your diet.
Corn, or corn on the cob, is a cheap and readily available grain that is strong in protein and a great source of carbohydrates, and that’s only the beginning.
Nutrition In Corn Information
As previously indicated, a medium-sized corn ear (6 3/4″ to 7 1/2″ long) has 1.4g of fat, 19g of carbs, and 3.3g of protein in addition to 88 calories. Corn is high in vitamins C, E, and A and a strong source of thiamin and other minerals.
Additionally, corn on the cob has a tiny quantity of potassium and some fiber. The USDA has given this nutritional data.
- 88 calories
- 1.4g of fat
- 15 milligrams of sodium
- 19g of carbohydrates
- 2g of fiber
- 6.4g of sugars
- 3.3g of protein
- Thiamin: 0.16 mg
- 6.9 milligrams of vitamin C
- 275 milligrams of potassium
- Iron: 0.5 mg
- Magnesium: 37.7 mg
- 0.5 milligrams of zinc
- B5 vitamin: 0.7 mg
- Folate: 42.8 micrograms
Carbs
Regarding the 19 grams of carbohydrates present in maize, fiber accounts for only about 2 grams, while natural sugars make up about 6.4 grams. Consequently, corn is rated between 56 to 69.2 on the glycemic index (GI) scale, which is considered moderate.
Note: Eating maize alongside butter, fiber, or protein-containing foods will significantly alter the total GI rating because fats, fiber, and protein decrease the release of sugars into the circulation.
Generally speaking, the GI measures items that are eaten simple and alone; it has little effect on foods that are ingested as part of a meal.
Fats
Nutrition In Corn has 1.4 grams of fat per medium-sized ear by nature. Monounsaturated and polyunsaturated fats, which are heart-healthy, make up the majority of the fat in corn.
Complete Protein
The protein content of corn is just over 3 grams per ear. Corn has more protein than most other vegetables. This is because maize is a full grain and not a vegetable at all.
Minerals and Vitamins
Nutrition In Corn includes potassium, iron, zinc, magnesium, phosphorus, selenium, and several other essential minerals.
It also supplies 13% of the daily value (DV), or 0.16 mg, of thiamin. In addition, this grain contains a large amount of beta-carotene, which is a form of vitamin A, as well as folate, vitamins C and E.
Calories
As mentioned, 88 calories is about what corn on the cob has without toppings. Of course, eating Nutrition In Corn with butter or other toppings will add additional nutrients, like fat, and raise the overall calorie count.
A cup of ordinary corn (off the cob) has roughly 125 calories.
There is no nutritional difference between a boiled and a grilled ear of corn unless you add something else to the dish during preparation, like salt, butter, oil, or other toppings. When boiling maize, however, some of the vitamins and minerals may be lost in the process.
Advantages for Health
Beyond only being high in vitamins and minerals, corn has many other health benefits. Nutrition In Corn contains a variety of antioxidants and healthy plant chemicals that help prevent disease, depending on its hue.
Lowers Diabetes Type 2 Risk
Whole grains, fruits, vegetables, and nuts all contain polyphenols, which are healthy plant components. Anthocyanin, a kind of polyphenol that has been demonstrated to enhance glucose and insulin management, is what gives purple maize its hue.
Purple corn is just one example of the vibrant, plant-based foods you may include in your diet to help stave off the beginning of type 2 diabetes. If you wish to include purple corn in your diet but have diabetes, take into account the amount of carbohydrates it contains.
Could Aid in Colon Cancer Prevention
A good source of fiber that encourages the development of “good bacteria” in the stomach is corn. Short-chain fatty acids are produced by these bacteria in an effort to stave off colon cancer. To maximize your intake of fiber from corn, try eating popcorn, fresh corn, and other whole-grain corn products.
Assists in the Management of Weight
Popcorn and other foods heavy in fiber and protein are the most satisfying. A cup of unbuttered, air-popped popcorn has 31 calories, 1 gram of fiber, and 1 gram of protein.
Particularly when made fresh, popcorn is a less processed whole-grain snack. Snacking accounts for approximately one-third of the average person’s daily consumption, thus making smart snack food choices can have a big impact on body weight.
Preserves Eye Health
Two types of vitamin A found in corn are lutein and zeaxanthin, which are particularly good for eye health. These substances are linked to preventing age-related macular degeneration because they concentrate in the retina.9.
According to scientific research, corn contains lutein and zeaxanthin, as well as vitamins C, E, copper, and zinc, all of which can successfully guard against this common cause of vision loss.
Promotes Heart Health
Numerous elements included in corn have been shown to have positive effects on the heart. Nutrition In Corn and other whole grains provide fiber, which lowers cholesterol.
It’s well-known that potassium lowers blood pressure, and corn provides roughly 6% of the daily allowance recommended by the FDA. Because not everyone gets enough potassium in their regular diet, it is considered a “nutrient of public health concern”.
Nutritional Supplements Office, National Institutes of Health. A fact sheet on potassium for medical professionals.
Approximately 9% to 12% of an adult’s magnesium requirements are met by corn. Eating a diet rich in magnesium can lower the risk of ischemic heart disease and stroke. Consuming popcorn, fresh corn, or even salt-free canned corn can help shield your heart against long-term harm.
Allergies
It is possible to have environmental allergies to maize pollen and food allergies to corn. Although it might be challenging to diagnose corn allergies, an elimination diet is frequently used to see if symptoms get better if maize is avoided.
Since corn protein is usually the source of corn allergies, it’s not always necessary to avoid protein-free corn products like high-fructose corn syrup due to an allergy.
Allergies to corn could cause hives, diarrhea, dyspnea, and a sluggish pulse. Consult an allergist for a professional assessment if you think you may have a corn allergy.
Negative Results
One of the most genetically modified crops in the food chain is corn. The DNA of genetically modified crops has been changed to confer different features, such as increased production or resistance to herbicides.
Sweet corn makes up 1% of the corn cultivated in the United States, and the majority isn’t genetically engineered.
You can get sweet corn fresh, frozen, or canned. Instead of being consumed by humans, genetically engineered corn is used as animal feed, automotive fuel, and oil in the production of water bottles and sunscreen.
Corn syrup is the source of high fructose corn syrup, a sweetener. To create a thick, viscous syrup, corn kernels are extracted and then treated with an enzyme.
Varieties
Popcorn, sweet corn, flint corn, and dent corn are the four main varieties of corn. Field corn, sometimes referred to as dent corn, is used to make food goods and animal feed.
While it may not be as colorful as dent corn, flint corn does come in many hues. Flint corn is an ornamental vegetable that is frequently displayed for decorating because of its varied color palette.
Even though it can also be used for decorating, ordinary popcorn has a white tint, a hard outer shell, and a soft, starchy core that explodes when heated.
Lastly, sweet corn contains more sugar and carbohydrates. It is selected when it is still fragile and young. White, yellow, or a blend of kernel colors are the available hues for sweet corn.
When It’s Ideal
Summertime, July through September, is when fresh corn is in season. Select maize with plump, firm kernels. Don’t touch any cobs that have decay, insects, or mold on them. Fresh corn can be found already shucked or still in the stalks.
On the other hand, Nutrition In Corn products are accessible year-round, such as frozen and canned corn. Canned corn is usually served with a cream sauce, sugar, or salt added. Thus, you must read the ingredients label to find out what’s in your product.
Throughout the year, grocery stores sell a variety of corn-based items, such as popcorn, cornmeal, corn starch, corn flour, corn grits, and porridge. Before making a purchase, you should quickly review the ingredient list.
Food Safety and Storage
It’s better to consume sweet corn soon after it’s harvested. It tastes less sweet the longer it sits. Cornhusks on or off can be kept in the refrigerator.
However, raw maize that has been separated from the husk should be consumed within a day or two. Additionally, cooked corn can be stored in the fridge for up to five days.
At home, corn can also be canned or frozen. It is highly recommended that you use preserved or dry maize products by the dates listed on the packaging.
How to Prepare
Although maize is typically cooked, it can also be eaten raw. Remove the kernels off the cob and add them with a pleasant crunch to salads or other favorite recipes.
You can grill, boil, microwave, or steam corn that has been shucked, which means the skins and husks have been removed. Husks can be removed before eating or left on for roasting or grilling.
Since Nutrition In Corn is naturally sweet, a little additional flavoring is necessary to make it taste excellent. To really appreciate the flavor and nutrition that corn provides naturally, stick to basic recipes.
