Is corn good for weight loss is a topic that has been hotly debated for many years. Corn can be consumed either in the field, or by purchasing canned or frozen corn at your local grocery store. The main question we are trying to answer today is whether corn can aid in weight loss, or does it do more harm than good?
What Is Corn?
Both a vegetable and a cereal grain, corn is.
In the culinary world, sweet corn on the cob is typically regarded as a vegetable, although the dry seeds used to make popcorn are categorized as whole grains.
More than 9,000 years ago, in Mexico, corn was given the name “maize,” and now, it is grown all over the world. Native Americans cultivated and gathered this crop as their primary food source.
It’s one of the most often consumed cereal grains in the world today.
However, it also appears in red, purple, and blue. Corn is often white or yellow.
Sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil, syrup, and a variety of other meals and cuisines are all made from it.
Additionally, it is frequently utilized as fuel and animal feed. In actuality, 60–70% of the maize produced worldwide is used to feed animals, and 40% of the corn grown in the US is utilized for fuel.
Corn, a popular food, is categorized as a whole grain and a vegetable. It can be processed into chips, oil, and syrup or consumed whole as sweet corn or popcorn. The majority of corn, however, is used to produce fuel and animal feed.
Corn is rich in fiber, vitamins, and minerals and heavy in carbohydrates. It also has a comparatively low protein and fat content.
One cup (164 grams) of sweet yellow corn contains:
- Calories: 177 calories
- Carbs: 41 grams
- Protein: 5.4 grams
- Fat: 2.1 grams
- Fiber: 4.6 grams
- Vitamin C: 17% of the daily value (DV)
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 19% of the DV
- Magnesium: 11% of the DV
- Potassium: 10% of the DV
The majority of the carbohydrates in corn come from starch, which, depending on how much you eat, can quickly spike your blood sugar. However, it also has a lot of fiber, which can help regulate your blood sugar.
Most people can benefit from consuming whole corn and popcorn as part of a balanced diet because of their outstanding nutritional profile. Additionally, it is a naturally gluten-free dish, so individuals who avoid gluten can consume it.
On the other hand, refined oil, syrup, and chips may not have as many nutrients as whole corn products because healthy fiber and other nutrients are taken out during processing. Additionally, a lot of processed foods have a lot of extra fat, sugar, or salt.
Whole maize is rich in magnesium, potassium, vitamin C, and B vitamins. It also contains a lot of fiber. Corn products that have been processed lack nutrition.
Contains Plant Compounds and Fiber That Benefit Health
Corn contains antioxidants and plant compounds that may provide a number of health benefits.
Lutein and Zeaxanthin Content May Benefit Eye Health
Lutein and zeaxanthin, two carotenoids that may prevent cataracts and age-related macular degeneration, are particularly abundant in corn (AMD).
This is most likely because lutein and zeaxanthin make up a significant portion of your eyes’ macular region.
In one study of 365 individuals, those who consumed the most carotenoids, particularly lutein and zeaxanthin, had a 43% lower risk of developing AMD than those who consumed the least.
Thus, regular consumption of corn may benefit eye health, particularly for people who are at risk for AMD.
May Prevent Diverticular Disease and Other Digestive Issues
Corn’s fiber may provide health advantages as well.
A lower risk of various diseases, including heart disease and some malignancies, has been associated with dietary fiber intake. Additionally, getting adequate fiber aids in a healthy digestive system and may prevent stomach problems.
In instance, corn may guard against some digestive problems, such as diverticular disease, which is characterized by digestive tract inflammation.
Popcorn consumption at least twice a week was linked in one 18-year study of nearly 47,000 adult men with a considerably decreased risk of diverticular illness.
These scant results suggest that eating corn and popcorn may improve gut health and ward off digestive disorders. However, more study is required.
Corn’s abundance of plant chemicals has been linked to a lower incidence of eye issues. Additionally, maize’s fiber may improve your health in a number of ways and reduce your risk of developing diverticular disease.
Can Spike Blood Sugar and May Prevent Weight Loss
Corn can cause blood sugar to increase because of its high starch content, making it unsuitable for some people.
Diabetes sufferers may need to restrict their consumption of corn and other starchy carbohydrates.
Although there is little information on the relationship between maize consumption and diabetes, research show that low-carb diets are more effective at controlling the disease.
In a research of 115 obese and type 2 diabetic adults, it was discovered that consuming a diet with only 14% of daily calories from carbohydrates led to more stable blood sugar levels and a decreased need for medication.
Diabetes may be prevented by consuming less other corn products, particularly those high in high-fructose corn syrup.
According to one study, countries with easier access to high-fructose corn syrup had a 20% higher prevalence of diabetes than nations where the syrup was less accessible.
Last but not least, those who are trying to reduce weight may want to cut back on corn-based starchy carbohydrates.
Each additional daily serving of maize was linked to a 2-pound (0.9-kg) weight gain every four years, according to a 24-year Harvard study of 133,468 adults. Other starchy vegetables, like peas and potatoes, did not cause as much weight gain.
If you eat too much corn, it can raise your blood sugar and perhaps cause you to gain weight. People with diabetes or those who are attempting to lose weight might want to restrict their intake.
Corn Crops are Often Genetically Modified
One of the crops that has undergone the most genetic modification is corn. In fact, genetically modified crops made up 92% of the crops grown in the US in 2016. (GMO)
Corn crops are altered to boost production and increase resistance to pests, diseases, and pesticides.
One of the most hotly contested issues in the world of nutrition is the effect of genetically modified corn and other crops on public health and environmental safety.
Limited and contradictory information is currently available on the safety of genetically modified corn for people.
One example is that studies have associated eating genetically modified corn with harmful effects on an animal’s liver, kidneys, and other organs.
On the other hand, some study indicates that genetically altered crops offer the same nutrients as non-modified crops and do not affect human health.
According to one study, there are no appreciable differences between corn crops that were genetically modified and those that were not in terms of the amounts of vitamin C, certain minerals, fatty acids, antioxidants, and other healthy components.
More research needs to be done so that people can make an informed decision about whether or not to eat genetically modified corn. If eating genetically engineered crops worries you, look for items with the label “non-GMO.”
Almost all corn is genetically modified. Multiple studies suggest that humans may be exposed to health risks from modified crops, though more research is required in this area.
Eating corn will make you gain weight.
Fact: Yes, you can slather butter and other high-calorie toppings all over that luscious corn on the cob. However, a single ear of ordinary corn has roughly 100 calories, about the same as an apple. Additionally, because maize has about 3 grams of fiber per serving, it can make you feel fuller for longer, reducing your risk of overeating and weight gain. Then there is its resistant starch, a form of carbohydrate that digests slowly yet has been proven to aid with weight management.
Sweet corn is high in sugar.
Fact: Yes, maize is sweet for a vegetable, but a medium-sized ear of corn only contains 6 grams of natural sugar. The sugar content of an ear of sweet corn is only around one-third that of an apple and less than half that of a banana. Even beets contain more sugar per serving than maize does..
The long-standing misunderstanding of maize types may be a contributing factor in the high-sugar corn myth. Field corn is the essentially inedible commercial crop used to create everything from livestock feed to ethanol. High-fructose corn syrup, dextrose, glucose, and other sweeteners are all obtained from field corn. The natural sugars in sweet corn, the vegetable you eat, are nothing like those highly processed sweets. Stick to the real thing and avoid the products with chemical-sounding names.
Corn has no health benefits.
Pictured Recipe: Chipotle Chicken & Vegetable Soup
Fact: Numerous health advantages of sweet corn exist. To begin with, sweet corn is a rich source of lutein and zeaxanthin, two phytochemicals that support good vision. Corn’s insoluble fiber feeds the good bacteria in your gut, which helps you digest food and keeps you regular, as well as helping you lose weight. You’ve got one sweet bundle if you add a healthy dose of B vitamins, iron, protein, and potassium.