The health benefits of corn will make you love the summer staple even more

The health benefits of corn will make you love the summer staple even more

There's a lot to love about corn, also known as corn. It's sweet, juicy and deliciously versatile. Corn is also a staple at summer celebrations, from casual picnics to poolside barbecues. But in addition to its adaptability and delicious taste, corn is packed with essential nutrients. Not convinced? Discover all the key health benefits of corn here – plus corn recipe ideas to enjoy the iconic vegetable.

What is corn?

Although corn is eaten as a vegetable, it is actually a grain, according to the University of Maryland. It belongs to the grass family with oats, rice, wheat and barley. The corn plant consists of a tall trunk or stalk that forms cylindrical structures called cobs or “ears” – each of which produces hundreds of edible kernels wrapped in inedible husks (also known as husks or husks). And while there are hundreds of varieties of corn, sweet corn is the variety that probably comes to mind when most people think of grain-slash-vegetable, and the variety that most are used to eating, according to Colorado State University (CSU). Therefore, this article focuses on the nutrition and health benefits of sweet corn, and the ingredient is called vegetarian because that's how most people think of it!

Corn Nutrition

Eat an ear of wheat and you'll get tons of essential nutrients, including (but not limited to!) fiber, magnesium, potassium, calcium, selenium, and vitamins A and C, according to the CSU. Plus, the vegetable is packed with disease-fighting antioxidants, shares Bess Berger, RDN, CDN, a registered dietitian and founder of Nutrition by Bess. In fact, “corn has the highest antioxidant [content] of any grain—more than wheat and rice,” says Berger. Finally, sweet corn is a starchy vegetable, meaning it contains more carbohydrates than other vegetables. These carbohydrates provide calories (and therefore energy) for the body, according to the American Heart Association.

Here is the nutritional profile of a medium-sized ear of corn (~102 grams) according to the United States Department of Agriculture (USDA).

• 367 Kalorien
• 3 Gramm Eiweiß
• 1 Gramm Fett
• 19 Gramm Kohlenhydrate
• 2 Gramm Ballaststoffe
• 6 Gramm Zucker

Health Benefits of Corn

Okay, so the nutritional values ​​for corn are plentiful. What does this mean for you? Find out about the health benefits, according to nutritionists.

Prevents chronic conditions

Corn contains an impressive cocktail of antioxidants, including lutein, zeaxanthin, quercetin, and vitamins C and E. According to registered dietitian Symone Moodoo, RD ICYDK, antioxidants trap and fight free radicals (i.e., harmful compounds that, when present in excess, can cause oxidative stress). Over time, oxidative stress can damage cells and promote the development of chronic health conditions such as heart disease and type 2 diabetes. But eating foods rich in antioxidants — like corn — can help reduce the risk, says Moodoo.

Supports digestive health

Corn is chock-full of insoluble fiber, which attracts water from the intestines and ultimately adds bulk and bulk to your stool, says Moodoo. This can help promote regularity of digestion and potentially prevent or relieve constipation, she adds. The summer food also contains soluble fiber, which dissolves in water, according to Oklahoma State University. This forms a gel and in turn helps to firm the stool and relieve diarrhea. So if you're looking to optimize your diet in the name of smoother number two, consider adding corn to your rotation. (See also: What the Types of Poop You Pass Can Say About Your Digestive Health)

Promotes heart health

Next on the list of corn health benefits? Its ability to keep your ticker ticking. The yellow vegetable contains countless nutrients necessary for cardiovascular wellness, including potassium and magnesium, both of which support healthy blood pressure. Potassium in particular is also essential for general heart function, explains Moodoo. Meanwhile, magnesium also supports healthy blood pressure, according to a 2018 article. The vitamin C in corn also plays a role, as its antioxidant properties protect cells and organs from oxidative damage, says Berger.

The soluble fiber in corn also helps. Here's why: According to Harvard Health Publishing, your liver uses cholesterol to make bile acids, or molecules that help absorb fat. But when you eat soluble fiber, it binds to bile acids in the intestines, and when the fiber leaves your body in the feces, it brings those bile acids with it. So your liver pulls cholesterol from the blood to make more bile acids, which lowers blood cholesterol levels. This is great news for your heart, as high blood cholesterol levels can increase the risk of heart disease, according to the Centers for Disease Control and Prevention (CDC).

Supports eye health

ICYMI above, corn offers lutein and zeaxanthin, two antioxidant compounds. Specifically, they are carotenoids, the orange, yellow and red plant pigments that give corn its iconic color. But that's not all carotenoids can do: They can also protect your eyes due to their antioxidant properties, which work against oxidative stress in the eyes, says Chantel Moodoo, RD. This is key because oxidative damage can contribute to age-related eye diseases, such as cataracts and glaucoma, according to a 2019 scientific review. But as the article notes, by loading up on carotenoids — via corn, for example — you can help keep such eye diseases at bay.

Possible risks of corn

If you have diabetes or blood sugar problems, you may need to eat corn in moderation, according to the American Diabetes Association. Corn is a starchy vegetable, meaning it contains more carbohydrates than other non-starchy vegetables (e.g. cucumbers, tomatoes). Depending on the person and portion size, the higher carbohydrate content can lead to larger blood sugar spikes, according to the University of Utah. And although corn has a fairly moderate glycemic index (meaning the measurement of a food is based on how much it can raise blood sugar), it's a good idea to talk to your doctor about how corn can fit into your diet if you have blood sugar problems.

Additionally, you may need to limit your corn intake if you have hyperkalemia (high blood potassium), says Chantel. In this scenario, eating potassium-rich foods (see: corn) could increase blood potassium levels even further, potentially causing complications like muscle fatigue, irregular heart rhythm, and nausea, according to the Mayo Clinic. And while a corn allergy is rare, if you're allergic to latex, strawberries, tomatoes, peaches, and apples, you're more likely to be allergic to the vegetable because these ingredients share proteins with corn, according to a 2020 article. (See also: What You Need to Know About Allergy Testing)

How to Buy and Eat Corn

Here's the deal: Corn can be found in many foods at the grocery store because it is one of the most commonly used ingredients in highly processed foods (e.g., soda, cereal, cookies, candy), says Chantel. In these products, you'll find corn in countless forms, including high fructose corn syrup, corn oil, and corn flour. However, when corn is converted into these highly processed ingredients, it loses fiber, vitamins and minerals, according to Chantel. Additionally, the foods containing these far less nutritious versions of corn often also contain salt, sugar, and saturated fats for flavor and texture. TL;DR – not all corn-containing products are created equal, and if you want the benefits mentioned above, whole corn kernels are the way to go.

Whole kernels are also available in supermarkets in fresh, frozen and canned varieties. The fresh option can be found in the produce section as whole ears of corn (see: corn with its kernels), often referred to as "corn on the cob." The frozen and canned versions are kernels that have been removed from the cob. All three varieties are nutritious options, says Symone, but if you're watching your sodium intake, choose sodium-free or low-sodium varieties when choosing canned or frozen corn.

When buying fresh corn, look for ears with bright yellow, firm and plump kernels and green husks, according to the University of Kentucky. These signs indicate that the corn is fresh. Store the corn at home, unpeeled, until you are ready to use it. While the vegetables can often be found at room temperature in grocery stores, you may want to store them in the refrigerator to maintain quality, according to CSU.

When it's time to eat, you'll need to remove the tough, inedible husks from around the corn - a process known as hulling. Simply hold the corn in one hand and use your other hand to pull the husks down until you can see the bottom of the vegetable (i.e. the first few rows of kernels). Keep doing this until all the shells are pulled down; then you should collect them in one hand and break them from the corn, according to the University of Illinois. Finally, remove the straggly strands and rinse the ear under cold running water.

After shucking the corn, you can eat it raw or grilled, steamed, boiled or baked. Alternatively, you can remove the grains before cooking by running a sharp knife over the cob - just be careful and go slowly to avoid accidents. Do you want to get as many nutrients as possible? Steaming is the way to go, says Berger. (Related: The Best Foods to Eat Together for Nutrient Absorption)

Recipe ideas for corn

Great news: “Corn is very versatile and can be prepared in countless ways,” says Berger. Discover several tasty ways to enjoy the benefits of corn here:

In salads.For instant color and flavor, add corn kernels to your next salad.

On the piston.Complete your summer spread with grilled corn on the cob. No grill? No problem. You can also roast corn in the oven until it is deliciously crispy. Enjoy with spices like black pepper, salt or coriander.

In salsa.For an easy way to eat the vegetable, add canned corn to store-bought or homemade salsa. Eat it with chips, eggs or your favorite protein. Or try grilled salmon with corn salsa for a nutritious and filling meal.

As tortillas.Corn tortillas are a staple in Mexican cuisine. You can buy them prepackaged at the store or make your own using masa harina or corn flour. Try this recipe for homemade corn tortillas from Isabel Eats, a Mexican food blog; From there, you can use them to make delicious dishes like tacos, burritos, and enchiladas.