Packed with fibre, resistant starch, and nutrients, sweet corn is a surprisingly healthy choice. Photo / 123rf
Packed with fibre, resistant starch, and nutrients, sweet corn is a surprisingly healthy choice. Photo / 123rf
Eating sweetcorn straight off the cob is summertime bliss. Here are the nutritional benefits.
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 DrAna 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 sweetcorn.
One cup of sweetcorn contains about 3g of fibre. The bottom of the kernel and its outer shell are particularly high in insoluble fibre, said Dr Rui Hai Liu, a professor of food science at Cornell University. Because your stomach and small intestine can’t break down insoluble fibre, it remains intact as it moves through your digestive system. This helps keep you regular.
“Insoluble fibre can help bulk the stool and ease constipation,” said Candice Schreiber, a clinical dietitian at the Ohio State University Comprehensive Cancer Centre. 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 fibre, good bacteria in the colon – key players in a healthy gut microbiome – still feed on the undigested material.
Getting enough fibre 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 fibre daily.
Sweet corn contains 3g of fibre per cup, aiding digestion and supporting gut health. Photo / 123rf
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 non-starchy vegetables such as leafy greens, carrots and peppers, Schreiber said. One cup of corn has about 27g of carbohydrates and 125 calories.
Baylin said starchy vegetables can be a healthier source of carbs and calories than those coming from sugar or ultra-processed 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.
One cup of sweetcorn delivers 125 calories and 27g of energy-boosting carbohydrates. Photo / 123rf
It contains a wide range of vitamins and minerals
Experts said sweetcorn 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 recommends choosing a no- or low-sodium variety. Rinsing canned corn with water can also help remove some sodium.
With fresh corn, Baylin said she 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.
