The Case For Corn

The Case For Corn

In the summer you can’t beat corn-on-the cob, such a delicious healthy treat.  You can cook corn-on-the cob on your grill, in boiling water on your stove top or in your microwave in a brown paper bag.  And who can resist popcorn?  My absolute favorite snack of all time!  You can find corn in your grocery store all year long either frozen or canned.  Sweet corn, yellow corn or creamed corn, how can you go wrong?   You can even make cornbread which goes with anything.  My Dad loved cornbread and milk as a before bed snack.  So, what’s not to like about corn?

The History of Corn:

People in central Mexico were eating maize or corn 7,000 years ago.  The spread of corn then moved north into the United States and south to Peru.  Columbus brought some back to Spain which facilitated the spread of corn throughout western Europe.

Fun Facts:

40% of corn grown in the US is used for fuel

60-70% of corn worldwide is used for animal feed

The corn seeds used for popcorn are whole grain.

Corn comes in a variety of colors:  white, yellow, red, purple, blue and multi.

Is corn a vegetable or a grain?

Both, corn is both a vegetable and a grain!  Corn is a starchy vegetable and a cereal grain that is rich in fiber, vitamins and minerals.

Nutrition from Corn:

Corn is full of health benefits and nutrition.

  • Contains Fiber – Aiding Digestion – 2 grams to every ½ cup serving – A diet high in fiber can help lower cholesterol and regulate blood sugar.  The fiber in corn may also reduce your risk of diverticular disease.
  • Folate (vitamin B9)
  • Thiamin (vitamin B1)
  • Phosphorus
  • Vitamin C – Repairs cells and boosts immunity.
  • Potassium
  • Magnesium – Aids in nerve function and muscle contraction.
  • Carotenoids (lutein and zeaxanthin)– promote eye health prevent cataracts and AMD age-related macular degeneration

Corn is a well rounded food source containing carbohydrates, protein, fat and fiber.  In one cup of sweet yellow corn you will get:

  • Carbs: 41 grams Corn is high in starch, which is a type of complex carbohydrate that supports steady energy levels
  • Protein 5.4 grams A fairly high amount of protein for a vegetable.
  • Fat 2.1 grams
  • Fiber 4.6 grams

Corn is high in carbohydrates, low in fat, and high in fiber.  Carbohydrates can quickly raise your blood sugar, however, corn is also high in fiber which can balance blood sugar levels.

Corn is gluten-free.  Gluten free corn and corn flour can be used as a substitute for wheat products.

Corn is high in insoluble fiber – this is the fiber that goes through the body intact.  This aids bowel movements, which can be a good thing.  Insoluble fiber also feeds the good bacteria in your gut.  So, this could be a win win.

The starch in corn is a complex carbohydrate that supports steady energy levels.

Allergies to corn and corn products are very rare.