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.  

Everything About Sweet Corn 

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. 

Sweet Corn Vs. Field Corn 

• Sweet corn and field corn may appear alike. However, they are not identical. They have varied tastes. And thus, they have distinctive culinary uses.  
• Field corn is taller and has more leaves than sweet corn. On the other hand, sweet corn appears to be short and spindlier. 
• Field corn is less sweet than sweet corn. Thus, it does not have any taste right off the cob. Hence, we use meal or cornflour of field corn. These have various culinary uses. Some foods that include corn are tortilla chips and corn flakes. 
• Harvesting of sweet corn is earlier than field corn. Due to this, sweet corn is moister and juicier.  

Summary

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. 

Nutritional Value of Sweet Corn

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): 

• Calories: 86 Kcal 
• Carbohydrates: 18.70 g 
• Protein: 3.27 g 
• Fat: 1.35 g 
• Dietary Fibre: 2 g 
• Sodium: 15 mg 
• Potassium: 270 mg 
• Carotene-ß: 47 µg 

6 Sweet Corn Benefits 

1. High in Fibre 

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. 

2. Improves Heart Health 

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. 

3. Source of Antioxidants 

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. 

4. Prevents Diverticulitis 

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.  

5. Eye 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. 

6. Enhances Memory 

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.  

Summary

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.

Additional Benefits of Eating Corn 

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: 

• Folate: Folate is often known as vitamin B9 or folic acid. It is an essential nutrient that is especially crucial during pregnancy. Corn contains 42 micrograms of folate. 
• Vitamin B6 refers to a group of vitamins, the most common of which is pyridoxine. It performs a variety of tasks in your body. Cron contains pyridoxine which may help with depression, PMS and promote brain health.  
• Niacin: It is also known as vitamin B3. It is essential for healthy digestion, skin and the nervous system. However, niacin from corn is poorly absorbed. But, cooking corn with lime can increase the availability of this vitamin for absorption. 
• Potassium: It is an essential mineral. Potassium is necessary for blood pressure regulation and may promote heart health. Corn has 270 mg of potassium. It ensures you get these corn benefits. 

Sweet Corn for Weight Loss

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:

1. Rich in Fibre- Sweet corn is a vegetable that is high in dietary fiber. 100 grams of sweet corn contain 2 grams of fiber which keeps one full for long and thus curb frequent hunger pangs. It is also great for improving your digestive health.
2. Probiotic- It is considered to have good gut bacteria that makes it a probiotic. Probiotics help in releasing appetite reducing hormones and also accelerate metabolism. 
3. Protein- Not just fiber, sweet corn also contains considerable amounts of protein. 100 grams of sweet corn has 3.3 grams of protein, that helps you avoid overeating and thus promotes lesser calorie intake. 

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. 

Uses of Sweet Corn in Cooking 

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. 

• Sweet corn in salads: Add some sweet corn kernels to your regular salad recipe. It gives a sweet punch to the salads. 
• Make sweet corn soup: Boil some sweet corn and whip them into a soup. If you like smooth soups, blend the corn entirely. You can also leave some chunks, as per your preference.  Finally, add some spices, garlic and onions. 
• Add it to your wraps and burritos: Complete your favourite wrap recipe with sweet corn.  
• Make a sweet corn dip: You use sweet corn as a dip. Yes, you read that right. Boil the corn cob, add seasonings (as per preference) and whip it into a dipping. You can also add lemon juice for tartness. 
• Sweet corn in baked goodies: sweet corn kernels add a great crunch to your savoury cookies and cakes. 
• Sweet corn Chillas: You can add corn kernels into your Chilla and thali peeth for a twist of texture. It will give a crunch and sweetness to your recipe. 
• Make poppers and tikkis: You can make tikkis out of sweet corn. You can also add them to your go-to Tikki/popper recipe for a bite. 
• Boiled and roasted corn: Do you prefer to eat corn cobs in the good ol’ traditional way? Well, you can boil or roast your sweet corn. Garnish with lime and paprika.
• Add it to your sauces: You can use sweet corn kernels in your pasta sauces. 
• Add to risotto or rice: You can make pulao and risottos using sweet corn.

Recipes Using Sweet Corn 

1. Corn Mexican Dip  

Ingredients

• Sweet corn- 1 cup (kernels) 
• Sour cream- ½ cup 
• Garlic- 1 tbsp (minced) 
• Hot sauce/ chili sauce- ½ tbsp 
• Lemon/ lime juice- 1 lime 
• Cheese (of choice)- 1 tbsp (crumpled) 
• Green chilli – 1 whole (chopped) 
• Red onions- ¼ cup (chopped) 
• Fresh coriander- ¼ cup (chopped) 
• Salt as per taste (optional) 

Method:

• Put sour cream, garlic, hot sauce, lemon juice, and cheese in a blender. Blend until smooth. 
• Transfer this mixture into a large bowl and add the remaining ingredients. Stir well to combine. 
• Pour mixture into pan and turn on the stove. Cook till the mixture is thick and bubbly. 
• Garnish with more coriander and cheese. 
• Serve with your favourite chips and enjoy! 

2. Creamed Sweet Corn Soup  

Ingredients 

• Sweet corn kernels- 3 cups 
• Onion- 1 small (diced) 
• Fresh milk – ½ cup 
• Heavy cream- 1 Tbsp (optional) 
• Whole wheat flour – 1 tbsp (optional) 
• Butter- ½ Tbsp
• Salt & pepper to taste 
• Oregano (as per taste) 

Method: 

• Put 2 cups of sweet corn in a mixer and make a puree. You can make it to a smooth paste or leave it chunky as per your preference. 
• Now, put onion and butter in a pan. Cook over medium heat until the onion is translucent. It may take about 3-4 minutes. 
• Add flour, salt and pepper. Cook 2-3 minutes. Keep stirring to avoid burning.  
• Next, add in the sweet corn paste and 1 cup sweet corn kernels. Mix well. 
• Add milk, cream and oregano. Stir till it starts boiling.  
• The soup will start thickening. Allow boiling 2-3 minutes. Keep on stirring to avoid lumps. 
• Turn off the flame and serve hot. 

4. Side Effects of Sweet Corn

Consuming sweet corn is generally safe. But some drawbacks do exist. 

1. High in calories: 

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. 

2. Contains phytates: 

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. 

3. Contains mycotoxins: 

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. 

4. In celiac disease: 

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). 

Summary

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. 

HealthifyMe Suggestion

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.

Conclusion 

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

Frequently Asked Questions (FAQs) 

Reference Sources

1. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
2. Nut, corn, and popcorn consumption and the incidence of diverticular disease
   https://pubmed.ncbi.nlm.nih.gov/18728264/
3. Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
4. Corn phytochemicals and their health benefits
   https://www.sciencedirect.com/science/article/pii/S2213453018301009#sec0090

By: Parul Dube, Masters of Medical Science in Public Health Nutrition