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Corn is a starchy vegetable and a cereal grain that has been consumed worldwide for centuries.
It is rich in fiber, vitamins and minerals.
However, the benefits of corn on health are controversial: although it contains beneficial nutrients, it can also increase blood sugar levels. In addition, the crop is often genetically modified.
This article examines the possible advantages and disadvantages of corn consumption.
What is corn?
Corn is considered both a vegetable and a grain of cereal.
The sweet corn that you eat from the cob is generally considered a vegetable in the culinary world, while the dry seeds used for popcorn are clbadified as whole grains.
Corn is native to Mexico more than 9,000 years ago and is known by its original name "corn" in many parts of the world. Native Americans cultivated and harvested this crop as their main source of food (1, 2).
It is today one of the most consumed cereals in the world (3).
Corn is usually white or yellow, but also comes in red, purple and blue.
It is consumed in the form of sweet corn, popcorn, tortillas, polenta, chips, cornmeal, oatmeal, oil and syrup, and is added to many other foods and dishes.
In addition, it is widely used for fuel and animal feed. In fact, 40% of corn grown in the United States is used as fuel and 60 to 70% of the world's maize is for animal feed (2, 4).
summary Corn is a popular food that is considered both a vegetable and a 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 the production of animal feed and fuels.
Very nutritious
Corn is rich in carbohydrates and is packed with fiber, vitamins and minerals. It is also relatively low in protein and fat.
One cup (164 grams) of sweet yellow corn contains (5):
- calories: 177 calories
- carbohydrates: 41 grams
- Protein: 5.4 grams
- Fat: 2.1 grams
- Fiber: 4.6 grams
- Vitamin C: 17% of daily value (DV)
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 19% of the DV
- Magnesium: 11% of the DV
- Potbadium: 10% of the DV
Most carbohydrates in corn come from starch, which can quickly increase your blood sugar, depending on how much you consume. However, its fiber content can also help balance your blood sugar (3, 6).
Because of its impressive nutritional 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.
On the other hand, processed corn products may not be very nutritious because oil, syrup and refined potato chips lose beneficial fiber and other nutrients during production. In addition, many processed products contain a lot of salt, sugar or fat (7, 8).
summary Whole maize is loaded with fiber and contains vitamin C, B vitamins, magnesium and potbadium. Processed corn products are not as nutritious.
Contains plant compounds and fibers beneficial for health
Corn contains antioxidants and plant compounds that can have several health benefits.
Lutein and zeaxanthin content may be beneficial for eye health
Corn is particularly rich in lutein and zeaxanthin, two carotenoids that can prevent cataracts and age-related macular degeneration (AMD).
This is probably due to the fact that lutein and zeaxanthin make up a large part of the macular region of your eyes (9, 10, 11).
A study of 365 adults found that those who consumed the most carotenoids – particularly lutein and zeaxanthin – were 43% less likely to develop AMD than those who consumed the least (11).
Therefore, regular consumption of corn can promote eye health, especially for people at risk for AMD.
Can prevent diverticular disease and other digestive problems
Fiber in corn can also offer health benefits.
Dietary fiber intake has been badociated with a lower risk of several diseases, including heart disease and some cancers. In addition, eating enough fiber promotes healthy digestion and can protect you from bowel problems (12, 13, 14).
Maize, in particular, can protect against specific digestive problems, including diverticular disease, characterized by inflammation of the digestive tract (15).
An 18-year study of more than 47,000 adult men showed that popcorn at least twice a week was badociated with a significantly lower risk of diverticular disease (15).
Based on these limited results, consumption of corn and popcorn can improve bowel health and prevent digestive diseases. However, additional research is needed.
summary Corn is loaded with plant compounds badociated with a lower risk of eye diseases. Even more, fiber in corn can have a number of health benefits and reduce your risk of diverticular disease.
Since corn is high in starch, it can raise your blood sugar and may not be suitable for some populations.
People with diabetes may need to limit their intake of starchy foods, including corn.
Research on corn consumption and diabetes is limited, but studies suggest that low-carbohydrate diets are more effective in managing diabetes (16).
A study of 115 adults with obesity and type 2 diabetes showed that a diet containing only 14% of calories from carbohydrates resulted in a more stable blood glucose and a reduced need for drugs compared to 53% of calories consumed daily by carbohydrates (16).
Eating fewer other corn-based products, especially high-fructose corn syrup, can help prevent diabetes.
One study found that the prevalence of diabetes was 20% higher in countries with easier access to high fructose corn syrup, compared to areas where syrup was not readily available (17). .
Finally, people trying to lose weight may want to limit their intake of starchy carbohydrates from corn.
A 24-year Harvard study of 133,468 adults found that each additional daily portion of corn was badociated with a gain of 2 pounds (0.9 kg) per 4-year interval. Potatoes, peas and other starchy foods did not contribute to such a significant weight gain (18).
summary Corn can increase your blood sugar and contribute to weight gain if you eat too much. People with diabetes or trying to lose weight may want to limit their use.
Maize crops are often genetically modified
Corn is one of the most genetically modified crops in the world. In fact, 92% of the crop grown in the United States in 2016 was genetically modified (GMO) (19).
Corn crops are modified to increase yield and improve resistance to insects, diseases or chemicals used to kill pests (19).
The impact of modified corn and other crops on human health and environmental safety is one of the most debated topics in the field of nutrition.
Ongoing research into the safety of genetically engineered maize for humans is limited and contradictory.
On the one hand, studies have linked the consumption of genetically modified corn to toxic effects on the liver, kidneys and other organs in animals (20, 21).
On the other hand, some research suggests that modified crops are not harmful to human health and provide the same nutrients as unmodified crops.
One study found no significant difference between vitamin C content, certain minerals, fatty acids, antioxidants and other nutrients useful in genetically modified maize and unmodified corn crops (22) .
Additional research is needed to help consumers make an informed decision regarding the consumption of genetically modified corn. If you are concerned about the consumption of genetically modified crops, look for products labeled "GMO free".
summary Most corn has been genetically modified. Although additional research is needed, some studies suggest that modified crops may pose risks to human health.
How to cook and use corn
Corn is a versatile food that can be added to your diet in many ways.
Sweet corn and corn cob are widely available in grocery stores and farmers' markets in fresh, frozen and canned varieties.
Fresh ears of corn can be prepared by heating them on a grill or by boiling them in boiling water. They are usually served with melted butter and salt.
The kernels can be added to soups, salads, vegetable dishes or served alone with butter or olive oil and seasonings.
Other varieties of corn, such as flour and dried almonds, can also be used. You can make tortillas with finely ground corn flour, water and salt. These can be turned into homemade fries by cooking slices with oil and seasonings.
Finally, dried kernels can be used to make popcorn on your stove or in an air blower for a delicious and satisfying snack.
summary Corn on the cob, corn kernels, corn flour and popcorn are widely available in grocery stores and can be used in a wide variety of dishes.
The final result
Corn is rich in fiber and plant compounds that can promote digestive and eye health.
Yet it contains a lot of starch, can raise blood sugar and prevent weight loss in case of excessive consumption. The safety of genetically modified maize may also be a concern.
Nevertheless, with moderation, corn can be part of a healthy diet.
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