This week we will look at the benefits of corn which people enjoy even while not realizing that it’s a very nutritious option. This beneficial food is technically not a vegetable at all, but rather a whole grain.
According to information online one medium-sized ear of corn (6 3/4″ to 7 1/2″ long) provides 88 calories, 1.4g of fat, 19g of carbohydrates, and 3.3g of protein. Corn is a good source of thiamin and also provides vitamin C, E, and A, some fiber, and potassium. There are 19 grams of carbohydrates in one ear of corn. Of those carbohydrates, fiber makes up 2 grams and natural sugars make up 6.4 grams.
This grain is naturally low in fat, with 1.4 grams per medium-sized ear. The majority of fat in corn is from heart-healthy monounsaturated or polyunsaturated fats and just over 3 grams of protein per ear. Corn is a good source of thiamin, providing 13% of the daily value (DV) or 0.16mg. Corn also contains the nutrients potassium, iron, zinc, magnesium, phosphorus, and selenium. It also provides folate, vitamins C and E, and vitamin A in the form of beta carotene.
One corn on the cob provides about 88 calories when consumed with no toppings. Of note here is that it’s possible that some of the vitamins and minerals could be lost in the boiling liquid. Corn offers several health benefits beyond its vitamin and mineral content. Depending on the color, it is rich in various antioxidants and beneficial plant compounds that protect against disease.
Polyphenols are beneficial plant compounds in whole grains, fruits, vegetables, and nuts. Purple corn owes its color to a type of polyphenol called anthocyanin, which has been shown to improve insulin regulation and glucose. So including purple corn in meals, is a proactive way to prevent the onset of type 2 diabetes. Corn is a good source of fiber that promotes the growth of “good bacteria” in the gut. These bacteria produce short-chain fatty acids to help prevent colon cancer.
However, there is information that corn can cause inflammation. There are a variety of corn derivatives like high-fructose corn syrup, corn flour, and corn oil. Eating corn in these refined forms can spike blood sugar and spiked blood sugar leads to an increased insulin response, which creates a major inflammatory response.