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If you're wondering what makes corn good for you, read on. Corn is generally considered to be good for you when consumed in moderation as part of a balanced diet.
It's a good source of dietary fiber, which can help regulate digestion and promote feelings of fullness, leading to weight control. It's also rich in vitamins and minerals like vitamin B6, thiamin, and potassium, which are essential for maintaining good health.
Corn has been around for a long time, with evidence of its cultivation in ancient Mesoamerica over 8,000 years ago. It has become popular, as it's easy to grow, adaptable to different climates, and versatile.
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It was discovered by European explorers and introduced to other parts of the world, where it quickly became a favourite food crop. It's now a staple of most packaged or fresh snacks.
Surprising Nutritional Benefits: Why is Corn Good for You
One hundred grams of corn contains approximately 96 calories and provides a variety of nutrients. Here's a breakdown of the nutritional value of 100 grams of corn:
- Carbohydrates: 19 grams
- Fiber: 2 grams
- Protein: 3.4 grams
- Fat: 1.2 grams
- Vitamin C: 10% of the Reference Daily Intake (RDI)
- Thiamine (Vitamin B1): 13% of the RDI
- Folate (Vitamin B9): 10% of the RDI
- Magnesium: 7% of the RDI
- Potassium: 6% of the RDI
- Phosphorus: 6% of the RDI
It also contains small amounts of other vitamins and minerals, such as Vitamin E, Vitamin K, and Iron, which makes corn good for you.
From Digestion to Disease Prevention: Everything That Makes Corn Healthy For You
The grain offers a range of health benefits due to its nutrient-dense profile, which is what makes corn good for you:
- Provides essential vitamins and minerals: Corn is a good source of several vitamins and minerals, including Vitamin C, Thiamine (Vitamin B1), and Magnesium.
- High in fiber: It contains both soluble and insoluble fiber, which can aid in digestion and promote feelings of fullness, helping with weight management, making corn good for you.
- May improve eye health: It contains carotenoids like lutein and zeaxanthin, which are important for eye health and may help reduce risk of age-related eye diseases,
- May reduce risk of chronic diseases: The antioxidants and other plant compounds found in corn have been linked to a reduced risk of chronic diseases like heart disease and cancer.
- Gluten-free and versatile: Corn is naturally gluten-free, making it a great option for those with sensitivities or celiac disease. It's also versatile and can be used in many different dishes.
For more gluten-free alternatives: 7 Foods That Can be Consumed on a Gluten-free Diet
Corn and Weight Loss: What You Need to Know
Corn can be a part of a healthy and balanced diet, but it's not typically thought of as a weight-loss food on its own.
While it's relatively low in calories, it's high in carbohydrates, which can make it less satiating than foods high in protein or healthy fats. That means consuming too much corn or relying solely on it for weight loss may not be effective.
However, incorporating corn as part of a well-rounded diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats can be beneficial for overall health and potentially contribute to weight loss.
In general, weight loss is achieved through a calorie deficit, where you burn more calories than you consume. So it's important to maintain a balance of all nutrients in diet while reducing overall calorie intake.
You may also read: Effective tips on how to lose weight
Flip Side of Corn: What Makes Corn Bad for You
While it can be a nutritious and delicious addition to a balanced diet, there are a few reasons why you might not choose to have corn:
- High in carbs: Corn contains a lot of carbohydrates, which may not be ideal for those following a low-carb diet.
- Digestive issues: Some people may experience digestive problems like bloating or gas after eating corn, especially if they have a sensitivity to it.
- Possible mycotoxin contamination: Mycotoxins are toxins produced by certain types of fungi that can grow on corn. This is a concern in some parts of the world but not generally in developed countries with strict food safety regulations.
- Processed and high in added sugars: Some corn-based products, like corn chips and corn syrup, can be highly processed and contain added sugars. It may not be ideal for those trying to limit their sugar intake or follow a whole-foods-based diet.
It's important to consider your individual dietary needs and preferences when deciding whether or not to substitute corn products like cornstarch and corn syrup in your diet.
