When To Avoid Corn
Corn is abundant in carbs, but this isnt the only reason to avoid it on a ketogenic diet. One of the biggest benefits of switching to a ketogenic diet in the first place is to reduce inflammation.
Along with reducing inflammation, the keto diet has the ability to stabilize blood sugar, reduce hunger, improve skin, and the overall health of your digestive system.
Unfortunately, corn may carry toxic compounds. Corn in the United States tends to accumulate aflatoxins, which are produced by a specific type of fungi found primarily in corn and peanuts.
Aflatoxins are toxic to the human system, and have been implicated as a potential cause of liver cancer. In addition, the World Health Organization warns that aflatoxins may be genotoxic , cause birth defects, and act as immunosuppressants reducing resistance to infectious disease.
As a GMO crop, there is some concern that the corn eaten today is causing issues that you wouldnt have seen one hundred years ago. While research is not definitive in either direction, health authorities still cannot guarantee that there are no long-term effects of GMOs.
How Much Sugar And Starch Is In A Large Ear Of Corn
sugar and starch. A large yellow ear of corn contains about 5 grams of sugar and 8 grams of complex carbohydrates in the form of starch. However, these values may change depending on when the corn was harvested and at what temperature it was stored. At 85 degrees Fahrenheit, about 60% of the sugar can be converted to starch in one day.
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 .
Corn, in particular, may protect against specific digestive issues, including diverticular disease, which is characterized by inflammation of the digestive tract .
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 .
Based on these limited results, eating corn and popcorn may promote gut health and prevent digestive diseases. However, more research is needed.
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.
Since corn is high in starch, it can spike your blood sugar and may not be suitable for some populations.
People who have diabetes may need to limit their starchy carb intake, including corn.
Research specifically focusing on corn intake and diabetes is limited, but studies suggest that low-carb diets are more effective at managing diabetes .
Eating less of other corn products, especially high-fructose corn syrup, may help prevent diabetes.
Finally, people who are trying to lose weight may want to limit their intake of starchy carbs from corn.
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Corn Can Prevent Weight Loss
This sounds crazy, doesnt it? How can a vegetable stop us from losing weight?
Well, as discussed corn is a starchy vegetable. This means that it has the tendency to spike your blood sugar, and so should be avoided in those suffering from diabetes or who require insulin.
As studies have shown, low-carb diets are proven to be substantially better at maintaining or reducing blood sugar. Although corn is a fibrous vegetable, its tendency to spike blood sugar can lead to further weight gain.
What does this mean for you?
If you are following a diet to lose weight, you may want to avoid eating corn and various other starchy vegetables.
A study was carried out to prove just how much your weight can increase by corn daily. This study resulted in the majority of its candidates gaining weight when eating corn but not gaining weight when eating other starchy vegetables such as peas and potatoes.
Vitamins Minerals And Other Micronutrients
- âPantothenic Acid â: 24% of your Daily Value
- ââNiacin ââ: 16% DV
- ââThiamin ââ: 12% DV
- âPyridoxine â: 12% DV
- âVitamin Cââ: 9% DV
- ââMagnesiumââ: 9% DV
- ââFolate ââ: 9% DV
- ââPhosphorusââ: 9% DV
- ââCopperââ: 8% DV
- ââZincââ: 8% DV
- ââPotassiumââ: 7% DV
- ââRiboflavin ââ: 7% DV
Corn on the Cob Calories and Nutrition
One medium ear of corn contains:
- ââCaloriesââ: 99
- ââTotal fatââ: 1.5 g
- ââCholesterolââ: 0 mg
- ââTotal carbsââ: 21.6 g
- ââDietary fiberââ: 2.5 g
- ââSugarââ: 4.7 g
- ââAdded sugarââ: 0 g
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How Many Carbs In Corn On The Cob
A small ear of corn about 3 ounces contains carbohydrates around 20 grams, on the other hand, there are 27 grams of carbohydrates in each large ear corn you eat that weighs 4-4½ ounces. For each half cup of uncooked corn kernels, you can get 18 grams of carbohydrates. In a canned corn kernel, consuming half cup of it allows you to get 4 grams of carbs, while adding ½ cup of frozen, unprepared corn to your diet gives you 15 grams.
The human body needs a daily allowance of 130 grams of carbohydrates, with one ear from a corn on the cob per day you will get 19% of your daily allowance. You need carbohydrates for energy to strengthen your organs, muscles and brain. However, the carbs in corn on the cob can provide you more than the recommended amount of minerals you need every day. Therefore, keeping track of its quantity from the corn or other starchy foods you eat every day is extremely important to avoid consuming too much carbs.
A corn cob contains 2.33% sugar, which starts to change into starch by the moment it is picked. This is one of the reasons why you should eat the corn while it is fresh but if you want to eat it later, you should store it in a refrigerator to hamper the process. Before purchasing corns on the cob, see to it that you wont pick those with dry or black corn silk ears and indented kernels. These are indications warning you that the corn is about to dry out and lose out its sweetness.
Nutrition Facts of Corn on the Cob
What Are The Health Benefits Of Eating An Ear Of Corn
As corns are an excellent source of fiber, it helps in regulating blood, lowering cholesterol, and weight control. There are about 1.5 grams of fiber in each ½ cup serving of corn. As corns are abundant in Vitamin C, Vitamin B, Carotenoids, and magnesium, it delivers several benefits to the human body.
Carotenoids are high in antioxidative properties and upkeep your eye healthy. Vitamin C possesses anti-aging properties, induces cell repair, and boosts immunity.
Magnesium plays a vital role in muscle contraction and nerve conduction. Vitamin B promotes energy metabolism.
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What Are Different Ways To Cook Corn On The Cob
There are several ways to cook corn on the cob, such as boiling in a pan of water, steaming in the microwave, or grilling. To cook corn on the cob, place it in a pot of boiling water and cook for about five minutes. Boiling corn on the cob is a good option for quickly cooking several ears of corn at once.
What Are The Health Benefits Of Corn On The Cob
- Corn is a good source of thiamine.
- Vitamin C is found in corn and acts as an antioxidant that slows down free radical damage.
- Although vitamin C cannot cure the common cold, it does play an important role in fighting infections.
- The nutrients in corn help reduce bruising by strengthening blood vessels and capillaries.
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Advantages Of Ear Of Corn:
Numerous talks surround the advantages and disadvantages of an ear of corn, so lets have some deep dive to explore such mind-blowing facts. One of the rarest aspects of corn is it is a powerhouse of Lectins compounds. Lectins are the compounds that are also called anti-nutrients these compounds can be quite dangerous as they a tendency to prevent the absorption of distinct minerals and vitamins by the gut.
And as per the some of the research studies performed by the Harvard T.H. Chan School of Public Health, it contains a high amount of Lectins and Phytates, that might further cause potential complication in the absorption of many essential nutrients such magnesium, calcium, and iron.
On the other side, discussing the positive health aspects, corn contains a low-calorie amount. It possesses many essential antioxidants and carotenoids that would play a very significant role in maintaining your eye and skin health. Interestingly, in-depth research on the paleo diet stresses the fact that corn is not categorized as a vegetable traditionally, as it is a grain.
Corn Can Protect Your Eyes And Vision
Yellow corn, specifically, plays a role in promoting eye health and protecting your vision. “Carotenoids found in corn, mainly lutein and zeaxanthin, protect the eyes from oxidative and light-induced damage,” Erin Hendrickson, RDN at No Waste Nutrition, tells LIVESTRONG.com.
The carotenoids in corn not only promote healthy vision, but they might play a role in protecting against cataracts, Hendrickson says.
Several studies have observed that people who eat a diet high in lutein and zeaxanthin have a lower risk of age-related macular degeneration, according to a February 2019 review in âOxidative Medicine and Cellular Longevityâ.
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How Many Carbs In Corn
Does corn have carbs? Yes and understanding the carbs in corn will shed light on why its not keto friendly.
A 1-cup serving of cooked corn kernels is 36.8 grams total carbs .
Corn also has fiber, but not a lot. Each serving has 32.2 grams net carbs thats more than strict keto followers can have in a day.
The Bottom Line On Corn And Keto
The carbs in corn are too high to hold a place in a low-carb diet or keto meal plan. While it does offer some health benefits and is a good source of fiber, you may want to skip the corn.
Once you consider the poor food system practices of today, this grain also has the ability to negatively impact your health with possible allergies. Corn would be considered keto-friendly if :
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It’s A Good Source Of Fiber For A Healthy Gut
One cup of corn contains 3.6 grams of fiber, which supports a healthy gut. The Institute of Medicine recommends that adults assigned male at birth eat 38 grams of fiber or more per day and adults assigned female at birth get 25 grams or more each day.
Fiber can help prevent constipation and problems related to constipation, according to the University of Michigan Health, but that’s not the only way the nutrient helps us.
“Fiber provides food for the gut’s healthy bacteria, which in turn is responsible for a healthy immune system, brain function and may even support weight loss,” Hendrickson says.
Eating more fiber could have an effect on your gut microbiome in as little as two weeks, according to a small March 2021 study in the âAmerican Society for Microbiologyâ. A group of 26 people increased their fiber intake by 25 grams per day for two weeks and noticed their gut microbiome was more robust with healthy bacteria than before the high-fiber diet.
Corn Nutrition Facts And Health Benefits
Corn is a staple in cuisines all around the world. In the United States, nothing says summertime quite like corn on the cob. While plenty of people enjoy corn, many don’t realize it’s a very nutritious option.
Corn provides thiamin and other vitamins and minerals one corn on the cob contains 88 calories. This budget-friendly and easy-to-find grain is also a good source of carbohydrates and is higher in protein than you might expect.
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How To Eat Corn
With the versatility of corn, there are countless ways to enjoy it as a vegetable or grain. “Corn is a versatile ingredient in soups, stews, casseroles and salads or delicious all on its own,” Hendrickson says.
How to eat corn as a vegetable:
- Fresh on the cob or off the cob
- Canned or frozen as a side dish
- In chilis, soups and stews
How to eat corn as a grain:
- Cereals containing corn
If you’re watching your calories, know that corn is a nutritious food to include in your diet â just limit slathering it in butter. Weight gain is typically caused by eating more calories than your body needs to support physiological functioning, daily activities and any exercise you do. Theoretically, any food can be “fattening” if eating a lot of it causes you to go over your daily calorie budget.
But compared to many foods, corn is low in calories, with only 99 calories in a medium ear. While corn does contain more fat than some other veggies, that doesn’t mean it causes weight gain. The fat in vegetables is unsaturated, which is healthier than the saturated fats found in animal foods, and can help keep you full for longer, per the American Heart Association.
How Many Ears Of Corn Does A Plant Produce
The cob size is larger than sweet corn because field corn grows bigger and longer. Some types of field corn produce 6 to 10 ears per plant. These varieties have been specially bred for the production of baby corn, which is used in roasts and salad bars. Why does corn only have one or two ears per stalk?
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Is Drinking Too Much Coffee Bad Or Good
The truth is that although it depends on each individual, coffee has its drawbacks. Consuming too much caffeine can lead to nervousness, anxiety, heart palpitations and even more panic attacks . If you’re sensitive to caffeine and prone to overstimulation, you may want to stop using coffee altogether. ).
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 .
This is likely because lutein and zeaxanthin make up a large part of the macular region of your eyes .
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 .
Therefore, regularly eating corn may promote eye health especially for those who are at risk of AMD.
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What Are The Disadvantages Of Eating Corn
Corn is overall a great addition to your diet. However, that is unless you have an allergy to this golden veg. If that’s the case, Rissetto says to steer clear of corn. While it’s a relatively uncommon allergy, some groups might be sensitive to the vegetable and can experience symptoms like hives, itching, wheezing, or in severe cases, anaphylaxis when consumed. Additionally, corn is considered a starchy vegetable that can potentially raise blood sugar levels. Thus, like most things in life, it should be consumed in moderation.
Another potential disadvantage of eating corn is that it can contain an antinutrient called phytic acid , that can hinder your body from absorbing other essential nutrients, like iron and zinc, as well as it should. However, soaking the vegetable can help remove and reduce the levels of phytate present. Corn is also susceptible to contamination by fungi that release toxins called mycotoxins. However, proper food safety regulation and sourcing should prevent this type of corn contamination in most cases.
Does Sweet Corn Have Nutritional Value
Its summertime and sweet corn can be a wonderful treat and accent to any barbecue. And guess what it does have nutritional value. Take a look.
Value: Its a whole grain, tastes great and has plenty of nutrients. Learn to enjoy the natural flavor of fresh corn without adding less healthy options like salt and butter.
Nutrients: One medium ear contains about 2.8 grams of fiber and nearly 3.5 grams of protein. Corn is also a good source of vitamin C . Additionally, it has thiamin , which helps to produce energy for the heart, muscles and nervous system riboflavin niacin , which helps with normal functioning of the nerves, skin and digestive system pantothenic acid , which helps the body convert food to energy magnesium and phosphorus .
Health Perks: With a moderate glycemic index of 56 , corn provides us with carbohydrates for energy without excessively raising the sugar in our blood, says Carson. Also, the lutein and zeaxanthin it contains are phytochemicals thought to be helpful in reducing the development of macular degeneration in the eye.
According to researchers at Cornell University, sweet corn cooked at high temperatures releases a phenolic compound called ferulic acid, which provides health benefits such as battling cancer.
Nutrition Stats: 1 medium ear, . Calories 111, total fat 1.32g, total carbs 25.86g, total fiber 2.8g, total protein 3.421g.
Charles Platkin, Ph.D., is a nutrition and public health advocate and founder of DietDetective .com.
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Corn May Cause Stomach Pain
Some people can have a difficult time digesting corn because of its fiber content. Eating too much corn can lead to symptoms like bloating, gas, abdominal pain and even constipation, Hendrickson says.
One cup of corn has 3.6 grams of fiber, but if you eat more than that at one time, it may be too much for your system to digest comfortably.
Keep the portion of corn to Â½ a cup at a time and drink plenty of fluids to keep stomach pains at bay, says Hendrickson.