Is corn actually good for you? Find out how healthy the summer staple really is.
Creamed. Popped. Char-grilled. Buttered. It does not matter if it’s baked into bread or chopped into salsa and all of the recipes in between – corn is wonderful. It’s light and sweet and flavorful, which makes it a versatile vegetable that can be used in an infinite number of ways.
But what kind of nutritional value does corn bring? It’s a vegetable, so it must be healthy, right?
Turns out, it’s complicated – but we break it down. We spoke with Mary Sabat, a nutritionist and owner of BodyDesigns to find out what you need to know about corn.
Are there any benefits to eating corn?
There are many benefits; Sabat lists a few here:
Nutrition: Corn is a good source of several essential nutrients such as dietary fiber, vitamin C, vitamin B6, folate and magnesium.
Dietary fiber: Corn contains dietary fiber, which aids in digestion, promotes satiety and helps maintain bowel regularity.
Antioxidants: Corn contains certain antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health.
Energy: Corn is a carbohydrate-rich food, that provides energy for the body.
Versatile: Corn can be prepared in various ways, including boiling, grilling or incorporating it into dishes like salads, soups and casseroles.
Are there any downsides to corn?
Corn does have a significant amount of carbohydrates, which can be a problem for people with diabetes. It has a glycemic index of 55, which is still considered low. The average amount of carbohydrates in an ear of corn is around 15 to 20 grams, which is higher than other vegetables. For example, spinach only has one gram of carbohydrate per serving. But even though corn has more carbohydrates, that does not mean you have to remove it from your diet – you just have to be mindful of it, and possibly pair it with low-carb foods.
Sabat also breaks down some of the downsides of corn:
Potential for allergies: Some individuals may have allergies or sensitivities to corn or its derivatives, which can lead to adverse reactions.
Processing and preparation: Corn products like corn chips or corn syrup may undergo processing methods that reduce their nutritional value and add extra calories, sodium, or unhealthy fats.
More on antioxidants: What are antioxidants? And how to make sure you get enough in your diet.
Is corn better for you than rice?
When choosing sides, Sabat says it’s important to consider personal dietary needs and goals: “Both corn and rice are sources of carbohydrates. Brown rice, in particular, offers more fiber and nutrients compared to white rice. Corn, on the other hand, provides more fiber and certain nutrients like vitamin C and magnesium. Choosing between the two can depend on personal preferences, nutritional needs and cultural considerations.”
In short, corn can be an excellent addition to many meals. Just be wary of its drawbacks. “As a side dish, corn can be a good option, especially when paired with other nutrient-dense foods like lean proteins and vegetables," Sabat adds. "It can add variety, texture and flavor to a meal. However, it's important to focus on portion sizes and ensure a well-balanced plate with a variety of nutrients."
More on carbs: Food is fuel, but how many carbs do you need to power through the day?
This article originally appeared on USA TODAY: Is corn good for you? Health, calories, nutrition explained