Corn sometimes gets a bad rap on the health front. (It gives us high-fructose corn syrup, after all.)
But sweet yellow corn has little in common with processed corn byproducts, said Dr. Ana Baylin, an associate professor of nutritional sciences at the University of Michigan. It’s a pretty healthy vegetable, whether it’s fresh off the cob in summer, or canned or frozen the rest of the year.
Here’s what nutrition experts had to say about sweet corn.
It promotes digestion.
One cup of sweet corn contains about 3 grams of fiber. The bottom of the kernel and its outer shell are particularly high in insoluble fiber, said Dr. Rui Hai Liu, a professor of food science at Cornell University. Because your stomach and small intestine can’t break down insoluble fiber, it remains intact as it moves through your digestive system. This helps keep you regular.
“Insoluble fiber can help bulk the stool and ease constipation,” said Candice Schreiber, a clinical dietitian at the Ohio State University Comprehensive Cancer Center. It’s normal to see undigested kernels in stool if you happen to swallow a few without chewing them, she said. Even though our bodies don’t break down insoluble fiber, good bacteria in the colon — key players in a healthy gut microbiome — still feed on the undigested material.
Getting enough fiber may help lower your colon cancer risk, Schreiber said. And it’s been shown to reduce the risk of diabetes and coronary heart disease. Although recommendations vary depending on age and sex, most people should try to eat at least 21 to 38 grams of fiber daily.
It’s a good source of energy.
When it’s harvested early, while its kernels are still tender and juicy, corn is considered a starchy vegetable. (Corn used for popcorn, corn flour and cornflakes is harvested later, once its kernels dry out, and is considered a grain.)
Starchy vegetables — think potatoes and peas, along with corn — generally contain more carbohydrates and calories than nonstarchy vegetables such as leafy greens, carrots and peppers, Schreiber said. One cup of corn has about 27 grams of carbohydrates and 125 calories.
Baylin said that starchy vegetables can be a healthier source of carbs and calories than those coming from sugar or ultraprocessed foods. What’s more, some of the starch in corn is resistant starch, which supports a healthy microbiome and helps your body regulate blood sugar.
It contains a wide range of vitamins and minerals.
Experts said sweet corn doesn’t have especially high levels of any one vitamin or mineral. But taken together, corn’s micronutrients can help your body function and keep you healthy. For instance, Schreiber said corn contains respectable amounts of vitamins A and C, which promote bone and immune-system health. One cup of corn also contains 934 micrograms of lutein and zeaxanthin (less than peas but more than carrots), which may support your eyesight.
Corn is also a good source of the heart-healthy mineral magnesium, Liu said. Studies suggest that people who don’t get enough magnesium could be at greater risk of developing heart disease.
Here’s how to enjoy it.
The experts said fresh, frozen and canned corn all have the same nutritional benefits. If you opt for canned, Schreiber recommended choosing a no- or low-sodium variety. Rinsing canned corn with water can also help remove some sodium.
With fresh corn, Baylin said she herself wouldn’t worry too much about buying organic, since the kernels are shielded beneath a thick husk as they grow.
Steaming or grilling corn — as opposed to boiling it — can help ensure its kernels retain micronutrients, Schreiber said; boiling can cause vegetables to lose some vitamins, such as vitamin C.
This article originally appeared in The New York Times.
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