6 Health Benefits of Corn

The average American eats about 5.5 pounds of fresh sweet corn every year, making it one of the most popular crops grown in the United States. Corn is quite versatile. You can eat it fresh on or off the cob (it&#;s a vegetable!). Or in products like cereal, grits and tortillas (it&#;s a grain!). It even has its very own popular song (It&#;s Corn!).

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But can something so multifunctional and delicious be good for you? For the most part, yes, says registered dietitian Elyse Homan, MS, RD, LD. Corn has lots of health benefits. It has plenty of insoluble fiber, making it a low-glycemic index food. That means you digest it slowly, so it doesn&#;t cause a sudden, unhealthy spike in your blood sugar.

Nutritionally, a half cup of corn (about one medium-sized ear) has approximately:

• 98 calories.
• 23.5 grams of carbohydrates.
• 0 grams of cholesterol.
• 0.78 grams of fat.
• 2 grams of fiber.
• 3 grams of protein.
• 5 milligrams of sodium.
• 3.78 grams of sugar.

Homan discusses more about how this food &#; popular with people of all ages &#; is good for you.

Why corn is healthy

&#;You can eat corn fresh, frozen or canned. Any way you eat it, corn can be part of a healthy diet &#; just don&#;t add a lot of extras like butter and salt,&#; says Homan. Instead, try healthier corn toppings like olive oil, lime juice, reduced-fat feta cheese or salsa. Whole-grain corn in cornmeal, corn flour, polenta, grits and even popcorn also has health benefits.

But high-fructose corn syrup or corn sugar, a sweetener found in many processed foods like cereals, breads, cookies and crackers, increases your risk of obesity, diabetes and other health issues. &#;It&#;s best to avoid products made with corn syrup,&#; states Homan.

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Here&#;s a look at six health benefits of corn:

1. Aids digestion and gut health

Corn is high in insoluble fiber, which bulks up stool (poop) and prevents constipation. If you&#;ve ever noticed what looks like whole kernels of corn in your poop (or your kid&#;s diaper) it&#;s not because there&#;s a problem with your digestive system.

&#;Your digestive system breaks down the fleshy inside part of the corn kernel, which has the important nutrients, vitamins and fiber,&#; explains Homan. &#;Those kernels in your poop are the waxy, tough outer shell made of cellulose.&#; Your body can&#;t digest these fibrous shells. They ferment in your intestines, which is why you may feel gassy after eating a lot of corn.

Corn fiber also acts as a prebiotic. &#;Prebiotics feed the healthy bacteria in your gut,&#; she continues. &#;They help your digestive system break down and absorb nutrients from corn.&#; During this process, bacteria in your gut microbiome change corn into a product called short-chain fatty acids. These fatty acids may lower your risk of colorectal cancer.

2. Helps improve eye health

A medium ear of yellow corn has almost 900 micrograms of antioxidants called lutein and zeaxanthin. A study suggests that these antioxidants promote healthy vision and eyes.

Antioxidants also protect your body from free radicals, molecules that cause chronic inflammation, heart disease and other conditions. Antioxidants also keep your immune system healthy, so it can fight viruses, bacteria and infections.

3. Protects your heart

Another study found that people with high cholesterol who consumed 4 tablespoons of corn oil a day in baked goods had lower cholesterol levels than those who consumed the same amount of coconut oil (also in baked goods).

Corn oil contains phytosterols, a natural plant substance that minimizes how much cholesterol your body absorbs. It also has ubiquinone (CoQ10), a heart-healthy vitamin that may lower your risk of heart damage.

&#;Corn oil can be a healthy cooking oil option as long as you use it in moderation,&#; says Homan. &#;It has healthier essential fatty acids, or polyunsaturated fats, that give you energy.&#;

While you may be most familiar with yellow or white corn, the vegetable comes in many colors. Blue and purple corn get their color from anthocyanins, an antioxidant linked to lowered blood pressure and a decreased risk of heart disease and cancer.

4. Provides nutrients and vitamins your body needs to work well

In addition to fiber and antioxidants, those golden kernels have a lot of nutrients and vitamins. A medium-sized ear (about a half cup) of corn has:

• 4 milligrams of calcium.
• 40 micrograms of folate.
• 32 milligrams of magnesium.
• 294 milligrams of potassium.
• 244 international units of vitamin A.
• 7 milligrams of vitamin C.

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5. Moderately affects blood sugar

Natural sugars in corn give the kernels their sweetness. But corn is still relatively low in sugar. A medium ear has 4 grams of natural sugar &#; less than a third of the sugar in a Red Delicious apple.

Corn&#;s low-sugar, high-fiber, complex-carb profile places it low on the glycemic index. &#;Your body gradually breaks down low-glycemic foods, providing a slower release of energy,&#; says Homan.

6. Offers a healthy gluten-free option

Corn is naturally gluten free, making corn and corn products a great option for those with celiac disease or gluten sensitivity. But read food labels carefully when buying corn-based products. Some items may have added gluten.

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This article looks at the possible benefits and disadvantages of eating corn.

However, the health benefits of corn are controversial &#; while it contains beneficial nutrients, it can also spike blood sugar levels. In addition, the crop is often genetically modified.

Corn is a starchy vegetable and cereal grain that has been eaten all over the world for centuries.

Corn contains nutrients including fiber and vitamin C, but may raise blood sugar levels. Compounds in corn may provide other health benefits.

Corn is a popular food that is considered both a vegetable and whole grain. It can be eaten whole as sweet corn or popcorn or processed into chips, oil and syrup. However, most corn is used for animal feed and fuel production.

What&#;s more, it&#;s widely used for fuel and animal feed. In fact, 40% of the corn grown in the US is used for fuel and 60&#;70% of corn worldwide is produced to feed animals ( 2 , 4 ).

It&#;s eaten as sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup and added to countless other foods and dishes.

Corn is usually white or yellow but also comes in red, purple and blue.

Today, it&#;s one of the most widely consumed cereal grains worldwide ( 3 ).

Corn originated in Mexico over 9,000 years ago and is known by its original name &#;maize&#; in many parts of the world. Native Americans grew and harvested this crop as a main source of food ( 1 , 2 ).

Sweet corn that you eat off the cob is usually considered a vegetable in the culinary world, whereas the dry seeds that are used for popcorn are classified as whole grains .

Corn is considered both a vegetable and a cereal grain.

Whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium and potassium. Processed corn products are not as nutritious.

On the other hand, processed corn products may not be very nutritious, as refined oil, syrup and chips lose beneficial fiber and other nutrients during production. Also, many processed products are high in added salt, sugar or fat ( 7 , 8 ).

Due to its impressive nutrient profile, most people can benefit from eating whole corn and popcorn as part of a balanced diet. It&#;s also a naturally gluten-free food and can be eaten by those who avoid gluten.

Most of the carbs in corn come from starch &#; which can quickly raise your blood sugar, depending on how much you eat. However, it&#;s also high in fiber that can help balance your blood sugar levels ( 3 , 6 ).

One cup (164 grams) of sweet yellow corn contains ( 5 ):

Corn is high in carbs and packed with fiber, vitamins and minerals. It&#;s also relatively low in protein and fat.

Corn contains antioxidants and plant compounds that may provide a number of health benefits.

Lutein and Zeaxanthin Content May Benefit Eye Health

Corn is particularly high in lutein and zeaxanthin, two carotenoids that may prevent cataracts and age-related macular degeneration (AMD).

This is likely because lutein and zeaxanthin make up a large part of the macular region of your eyes (9, 10, 11).

One study in 365 adults found that those who had the highest intake of carotenoids &#; especially lutein and zeaxanthin &#; had a 43% lower chance of developing AMD compared to those with the lowest intake (11).

Therefore, regularly eating corn may promote eye health &#; especially for those who are at risk of AMD.

May Prevent Diverticular Disease and Other Digestive Issues

The fiber in corn may also provide health benefits.

Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease and some cancers. Even more, eating enough fiber promotes healthy digestion and may protect you against gut issues (12, 13, 14).

Corn, in particular, may protect against specific digestive issues, including diverticular disease, which is characterized by inflammation of the digestive tract (15).

One 18-year study in over 47,000 adult men associated eating popcorn at least twice a week with a significantly lower risk of diverticular disease (15).

Based on these limited results, eating corn and popcorn may promote gut health and prevent digestive diseases. However, more research is needed.

Summary

Corn is loaded with plant compounds that are linked to a lower risk of eye diseases. Even more, the fiber in corn may provide a number of health benefits and reduce your risk of diverticular disease.

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