Sweet Corn Benefits: Everything You Need to Know
December 11, 2023
December 11, 2023
Sweet corn is one of the simplest and purest delights of summer. Popping it makes an ideal snack for movies or events and rolling its flour gives the crunchiest tortilla wraps. But do not let the sweetness of the corn trick you. If you associate sweet corn with high calories, you might be mistaken about this vegetable. Sweet Corn as it is quite nutrient dense. This article will help you understand how you should introduce sweet corn to your diet and gain an abundance of health benefits.
Including sweet corn in your everyday diet can improve gut health, reduce your risk of heart diseases, type 2 diabetes and even cancer.
However, because of the various misconceptions, sweetcorn may be one of the most debatable delicacies. For instance, some people assume that it cannot be part of our staple diet, because it is hard to digest. However, it is simply a myth. Sweet corn is high in insoluble fibre and aids digestive health. It also contains various vitamins, minerals, and antioxidants. And these properties are what gives sweet corn its benefits.
Corn is commonly known as maize. It is a starchy food in kernels on a cob wrapped in a husk. When the silks at the top turn brown, sweet corn is mature. And this is the best time to harvest it. Corn is generally yellow. However, it is also available in red, orange, purple, blue, white, and black.
There is much confusion about sweet corn and field corn. Thus remains the hesitancy to add it to one’s diet. Sweet corn is less mature than field corn. This is the reason its kernels are tender, flavourful and sweeter to taste. It is also shorter than field corn and has thinner leaves. While field corn is a variety that is usually used to make cornmeal or corn flour.
Corn is dense in carbohydrates and is high in fibre. It is also a rich source of antioxidants and vitamins.
Here are the nutritional values of sweet corn (100gm):
The high fibre content is one of the sweet corn benefits. Dietary fibre is beneficial for overall health, including the digestive system. Additionally, it may reduce the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
Furthermore, fibre gives satiety. It ensures that you feel fuller and rescues you from overindulging. This corn benefit also comes into play when used as a part of a diet for weight maintenance.
One of the sweet corn benefits is that it is rich in fibre. The potential of fibre to decrease blood pressure and cholesterol plays a role in preventing heart disease. It is also filling that allows you to eat less. And this may result in a healthy weight loss.
According to a review, people who consume high dietary fibre can dramatically lower their risk of heart diseases. Additionally, mortality (death) from heart disease was lower in those who consumed more fibre.
Corn provides a decent amount of fibre. Adding sweet corn to your diet may boost your fibre intake. Thus, eating corn may keep your heart healthy.
The cells in your body confront significant threats. These dangers range from a lack of nourishment to viral infection. Substances known as free radicals are another such hazard. They are capable of causing cell damage.
At high concentrations, they may even lead to the damage of genetic material. Physical activity, exposure to cigarette smoke and air pollution may also produce free radicals. Surplus free radicals are known to cause various diseases. Heart disease, cognitive decline, cancer and even vision loss may result from free radical damage.
Due to such consequences, our body must combat excessive radicals. And antioxidants can get rid of harmful free radicals. Sweet corn is rich in vitamin C. It is a potent antioxidant food that protects your cells from damage. As a result, vitamin C may prevent heart diseases and cancer.
Yellow sweet corn contains the carotenoids lutein and zeaxanthin; antioxidants that can help combat free radical damage.
Diverticular disease is a widespread health issue. It refers to a collection of conditions that might impact your digestive system. Diverticulitis is a severe form of diverticular disease. Thus, it can induce unpleasant symptoms. Its complications may even lead to long-term health issues.
A study shows that corn consumption may keep diverticulitis at bay. Meaning, eating corn is beneficial for gut health.
Free radicle damage may lead to poor eyesight. In extreme cases, it may even cause the loss of vision.
Sweet corn (yellow variant) contains the carotenoids lutein and zeaxanthin. Both are also antioxidants and can help combat free radical damage. These are beneficial for eye health as they reduce lens damage that leads to cataracts.
A study shows that high blood levels of these carotenoids are beneficial to lower the incidence of both macular degeneration and cataracts.
Eating corn may promote healthy cognitive (brain) function. It may lower the risk of memory, especially in the elderly.
Corn has a high concentration of vitamin B1. This vitamin is often known as thiamine. Thiamine is required to make acetylcholine in our bodies. Acetylcholine is a neurotransmitter that helps people remember. Thus, having good levels of acetylcholine may improve memory. In addition, it minimises the risk of Alzheimer’s disease. Hence, eating corn may help as a memory booster.
Sweet Corn has numerous health benefits. It contains a plethora of nutrients like fibre, antioxidants like carotenoids lutein and zeaxanthin, thiamine (vitamin B1) that helps to keep health concerns at bay. This vegetable can help in digestion, reduces the risks of heart diseases, cognitive decline, cancer and even enhances eye health.
Sweet corn is a storehouse of essential vitamins and minerals. Each of these nutrients gives supplementary corn benefits.
Eating corn also comes with the following perks:
The nutritionally dense composition of sweet corn is excellent for providing a number of health benefits including aiding heart health, cancer etc. In addition to these, sweet corn is also known to prevent obesity. Here how sweet corn can help you maintain weight:
Though all of these nutrients boosts weight loss, remember that sweet corn is also high in calories. So, experts suggest moderate consumption of this vegetable. Talk to your nutritionist, if you are initiating your weight loss journey and want to include sweet corn as an alternative to a few foods.
Humble cooked corn cob is a delicious summer treat. But do not restrict yourself to this one culinary use of sweet corn. It is a versatile ingredient that can make a range of recipes.
Consuming sweet corn is generally safe. But some drawbacks do exist.
Sweet corn can be a nutritious addition to your diet when taken in moderation. But keep in mind that corn is a starchy vegetable. Thus, it contains lots of carbohydrates. Hence, it might cause your blood sugar levels to rise. Therefore, if you have diabetes, you should manage your portions when eating corn.
Corn contains phytic acid (phytate). Phytic acid reduces your ability to absorb nutrients such as iron and zinc from the same meal. You can decrease phytic acid levels by soaking, sprouting, and fermenting corn.
Mycotoxins generally contaminate corn. It is a fungus that produces toxins. Eating lots of corn contaminated with this may prove hazardous to health. It may lead to liver problems, lung issues, low immunity and cancer.
Corn causes issues for certain people with celiac disease. It is a disease that produces an immunological response when they consume any gluten. Corn may provoke a symptom flare if you have irritable bowel syndrome (IBS).
Generally, sweet corn does not have any side effects. However, it is not suitable for people having celiac disease. You can also limit the consumption of sweet corn if you have diabetes. It also contains phytate, so excessive consumption can disrupt your ability to absorb other nutrients like zinc and iron.
Sweet corn is a wonderfood loved by people of all age groups. It is good in taste and has a high nutritional value. If you are looking for weight loss it can be a great addition to your diet as it has high fiber which keeps you full for longer and it is a probiotic that helps in digestion and helps to realize fullness hormones from the gut. It is important to note that if you have diabetes you should limit the consumption of sweet corn as it has a high glycemic index which may bring fluctuations to your blood sugar levels.
Corn is one of the most popular grains. In addition to being naturally sweet, sweet corn benefits are diverse. For example, yellow sweet corn may benefit eye health since it contains antioxidants. It also has a lot of vitamins and minerals. These properties give the sweet corn its benefits for protecting the heart and preventing diverticulitis.
However, corn is a rich source of calories and carbs. Therefore, overindulging in sweet corn may lead to weight gain. It may also be potentially risky for people with diabetes. Hence, it is best to consult your health care professional before eating corn if you have diabetes. Nevertheless, given the sweet corn benefits, eating it in moderation may benefit. It can be a fantastic addition to your balanced diet.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
A. You can eat sweet corn daily but maintain portion size. You can get all the corn benefits when you have it in moderation. But it may prove to be hazardous in excess.
A. Sweet corn has numerous benefits when taken in moderation. In excess, it may lead to weight gain as it is rich in calories and crabs. Additionally, people with diabetes should eat sweet corn in recommended portion sizes. Sweet corn also has toxins and phytates that may prove to be dangerous.
A. Yes, eating an excess of sweet corn may lead to weight gain as sweet corn is calorie-dense and is rich in carbs.
A. No. On the contrary, sweet corn may be beneficial for the skin. It is a storehouse of vitamins and minerals that may be great for skin and vision.
A. Yes, boiled sweet corn is healthy. It can improve digestion, vision, memory and heart health.
A. Sweet corn can improve gut health and reduce your risk of heart diseases, type 2 diabetes and even cancer. It may also improve vision and memory.
A. Field corn is taller and has more leaves than sweet corn. On the other hand, sweet corn appears to be short and spindlier. Sweet corn is also sweeter than field corn.
A. Sweet corn can be an excellent addition to your diet when taken in moderation.
A. Corn has more fibre and protein. It is also low in glycemic index. On the other hand, rice has more carbohydrates owing to starch and calories.
A. Yes, sweet corn is high in carbs. It is rich in calories. And most of these calories come from carbohydrates. Sweet corn (100gm) contains 18.70 gm of carbohydrates.
A. Yes, sweet corn rich carbohydrates. Your body converts carbs into glucose (sugar).
A. Sweet corn is abundant in carbohydrates and fibre.
A. There is 3.4gm of protein in 100gm of corn.
A. Sweet corn (100gm) contains:
Calories: 86 Kcal
Carbohydrates: 18.70 g
Protein: 3.27 g
Fat: 1.35 g
Dietary Fiber: 2 g
Sodium: 15 mg
Potassium: 270 mg
Carotene-ß: 47 µg
By: Parul Dube, Masters of Medical Science in Public Health Nutrition