There are many different types of corn, and each has its own nutritional value. Some types of corn are high in fibre, while others are high in protein. Corn is also a good source of vitamins and minerals, including vitamin C, thiamin, niacin, and folate.
Corn is a starchy vegetable and thus is a good source of carbohydrates. One ear of corn contains about 17 grams of carbohydrates, and one cup of corn kernels contains about 32 grams of carbohydrates. The majority of the carbohydrates in it are in the form of starch, with a small amount of sugar.
Corn also contains essential amino acids, including lysine and tryptophan and several vitamins and minerals. One ear of corn provides about 20% of the daily value of vitamin C.
What is the nutritional value of corn?
The nutrient value of 100 g of corn according to the United States Department of Agriculture (USDA) is as follows:
Protein: 3.27 g
Carbohydrate: 18.7 g
Fibre: 2 g
Sugars: 6.26 g
Starch: 5.7 g
Calcium: 2 mg
Iron: 0.52 mg
Phosphorous: 89 mg
Sodium: 15 mg
Vitamin C: 6.8 mg
What is the benefit of eating corn?
1. Increases energy levels
Whole foods such as corn are packed with nutrients that help keep your energy levels up throughout the day. This is because they are loaded with carbohydrates, vitamins, and minerals that help in the production of energy.
2. Improves digestion
Whole foods are easier for your body to digest than processed foods. This is because they contain all of the fibre and other nutrients that nature intended. It is a good source of dietary fibre that promotes gut health. The soluble fibre in it can help lower cholesterol levels.
3. Aids in weight loss
Corn has lower calories than processed foods. This is because corn has not been stripped of its natural nutrients and fibre. As a result, you’re likely to feel fuller after eating it. Popcorn is comparatively a better option for snacks than any other processed food.
4. May reduce the risk of diseases
Corn contains antioxidants and other nutrients that help protect your body against chronic diseases, including heart disease, diabetes, and cancer. Eating high-fibre food reduces cholesterol levels and reduces the risk of cardiovascular diseases. It also prevents colon cancer. Magnesium is also considered good for heart health, and since corn has a good amount of fibre and magnesium, it may prevent many diseases.
5. Improves overall health
Corn is highly nutritious and improves overall health. It contains polyphenols, vitamin A, vitamin C, antioxidants, manganese, copper, and zinc. These nutrients and minerals are essential for the body and play a significant role in preventing many diseases. Polyphenols help prevent type 2 diabetes; fibre content keeps the digestive system healthy and prevents colon cancer; and Vitamin A, copper, and zinc improve eyesight and prevent vision loss.
What are the disadvantages of eating corn?
There are a few disadvantages to eating corn. One is that it can contain high levels of pesticide residue. Another is that it is a high-glycemic food, which means it can cause spikes in blood sugar levels. Additionally, some people may have an allergic reaction to corn.
Who should avoid eating corn?
People with corn allergies and diabetic patients should avoid eating corn, but even people without such conditions may want to avoid it because it is a common GMO (genetically modified organism). GMO foods are those that have been genetically engineered in a laboratory, using techniques that are not found in nature.
According to the Non-GMO Project, more than 85% of the corn grown in the United States is GMO. This means that if you are eating any processed food that contains corn, chances are it is GMO.
GMO foods have been linked to several health problems, including gastrointestinal issues, immune system problems, and even cancer. So if you want to avoid eating corn, look for products that are labelled “non-GMO” or “organic.”
What is the best time to eat corn?
Summer is the best time to eat corn because it is harvested during that season. Eating corn in the morning and during your snack time is a good idea.
How much corn should I eat daily?
Between two to three cups of corn per day is a safe amount recommended by health professionals.
