Corn is a starchy vegetable that also goes with the name of maize around the world. It is a staple food in many parts of the world, especially in the U.S. Corn comes in the form of kernels on a cob covered by husk which is used to make tamales in Latin America. Ground corn is also very popular in the U.S for making traditional recipes. Tortillas use ground corn as the foundation ingredient.
Corn is a rich source of carbohydrates that are used in various ways as a food. There are two ways by which the kernel is harvested.
Corn, when harvested in the form of dry and mature kernels, is considered as a grain that is used in corn bread, tortillas, chips, crackers or eaten as popcorn. When kernels are harvested full of liquid and soft, then it is considered a vegetable. Corn as a vegetable is eaten on a cob or as a side with your meal.
Let’s first see where the corn comes from. It was cultivated by the farmers of Mexico around 10,000 years ago. Yes, this vegetable or grain is way too old and has been used as a part of meals since then. Getting back to the origin of corn- it was cultivated from the grass called teosinte. Teosinte kernels were not as same as what we see today. Over the years the kernels were genetically modified.
People do keep a distance from eating corn nowadays because of the predominant content of sugar in corn but corn has more nutritional value than you can think of. It has important vitamins, minerals, and antioxidants that are a necessity for the human body.
Nutritional value
Knowing the nutritional value of corn will help you understand the ways in which you can add it to your meal.
Carbohydrates:
Carbohydrates are predominantly present in corn. One serving of corn consists of 19 grams of carbs. The carbohydrate content in corn can affect your blood sugar level. Therefore a diabetic person should always track their intake of carbs on a daily basis.
Fiber:
Corn is a starchy vegetable that contains fiber that aids in digestion, promotes satiety, and helps to manage weight.
Vitamins and minerals:
Corns contain multiple vitamins and minerals that are essential for body functions. The various vitamins and minerals in corn are:
Vitamin C:
Vitamin C is an essential antioxidant that is essential in supporting the immune system. It also contains other antioxidants like lutein and zeaxanthin that boost eye health.
Vitamin B complex:
Vitamin B complex includes thiamine (B1), and folate (B9), which provide energy to metabolism
Corn has necessary minerals like magnesium, phosphorus, and potassium that have vital roles in the body's function. They help improve bone health, muscle function, and blood pressure regulation.
Low glycemic levels:
Corn does have high content of carbohydrates and sugar but it has a lower glycemic index compared to some other starchy foods.
Health Benefits of Corn
With such multiple nutrients present in corn, it could be included in your balanced diet. Corn is not all about its sweet taste. There are multiple benefits of corn and whole-grain corn products.
Boosts your eye health:
As discussed above, corn contains lutein and zeaxanthin which helps boost eye health. Consuming corn can help lower the risk of macular degeneration, cataracts, and other eye conditions. Therefore including corn in your meals could be beneficial in regulating eye health.
Digestive health:
Corn contains fiber that contains parts of plant-based food that can’t be digested and it is passed out. So, if it is not digestible then how is it essential for our body? Fiber helps to regulate bowel movements which is why consuming food that contains fiber is also a part of other food habits for a long time.
Issues with overconsumption of corn
- Corn is a food that contains multiple nutrients that have various health benefits as well. But overconsumption would not be good for your health. People who have diabetes should be more cautious than others.
- Corn is a starchy food. It contains sugar and carbohydrates that would raise your blood sugar level. People with diabetes need to be very careful regarding the consumption of corn to ensure their blood sugar level is in control.
- Your body needs nutrients so it can function properly. If you are consuming too much corn, you need to know that it contains antinutrients. Antinutrients are compounds that prevent your body from absorbing nutrients. If you want to remove those antinutrients you can try soaking them before using them. But overconsumption would surely lead to health issues.
- Mycotoxins are toxins that are the product of fungi. Corns do get contaminated by mycotoxins that are not suitable for the human body. If your body consumes such toxins at a high rate you might be at an increased risk of cancers, liver problems, and lung diseases because the toxins will slow down your immune system.
Managing corn consumption for diabetes:
People with diabetes are said to be at risk from eating corn. But how true is it? Yes, we did read that corn contains high levels of sugar and carbohydrates that are not good for your blood sugar levels.
Does that mean diabetic people need to avoid corn at all bases? No, it's not true. If you have diabetes you just need to take care of the consumption of corn and not avoid it completely. You just need to keep your serving size in mind. It’s not what you eat but in how much quantity.
Carbs are essential for the human body but there are factors like your gender, weight, and physical activity. You do need a proper diet plan that would help you consume the right amount of nutrients and minerals. A dietician can help you consume the right amount of a complete meal. You can consult a dietician online or in person for your diet plans.
Kinds of corn
Corn is a staple in the U.S.A. and it has more than 200 varieties. Apart from these 200 corn varieties, there are 4 main types of corn mentioned below:
Sweet corn:
As the name suggests, sweet corn has a mild sugary taste because it has a higher sugar content compared to other types. It comes in yellow, white, or both colors. These are eaten fresh as a vegetable. You can boil, steam, grill, or roast sweet corn and replenish your taste buds with its sweet taste.
Dent corn:
Dent corn is also known as field corn and is the most widely grown type of corn in the USA. Field corn’s primary purpose is served at industries for the production of ethanol and corn-based products like corn syrup and cornstarch. Dent corn can also be used as a fodder.
Popcorn:
Yes, it is the same popcorn that you enjoy while watching the new releases on OTT platforms. It pops out of kernels when heated due to the moisture inside it. The popular munching snack is often seasoned with butter, salt, or other flavorings.
Flint corn:
Flint corn is also known as Indian corn. It comes in various colors like red, blue, yellow, and white with hard kernels. The most significant use of flint corn is for decorative purposes.
Flour corn:
Flour corn is used in the production of corn flour, cornmeal, and masa harina which is a popular ingredient in the making of tortillas and other traditional Mexican dishes. Flour corn has soft and starchy kernels that are easy to grind into flour.
There are more corn varieties than these that have their own unique characteristics and uses. Corn is a versatile crop that is used in a wide variety of food and industrial products around the world.
Here are a few recipes that you can make out of corn:
1. Corn Chowder
Ingredients:
- 4 cups fresh or frozen corn kernels
- 1 onion, diced
- 2 cloves garlic, minced
- 2 potatoes, peeled and diced
- 4 cups vegetable or chicken broth
- 1 cup milk or cream
- 2 tablespoons butter
- Salt and pepper to taste
- Chopped fresh parsley for garnish (optional)
Instructions:
- In a large pot, melt the butter over medium heat. Add the diced onion and garlic, and sauté until softened.
- Add the corn kernels and diced potatoes to the pot. Stir and cook for about 5 minutes.
- Pour in the vegetable or chicken broth. Bring the mixture to a simmer and cook until the potatoes are tender about 15-20 minutes.
- Using an immersion blender or a regular blender, blend the soup until smooth. Alternatively, you can leave some chunks for texture.
- Stir in the milk or cream and heat through. Season with salt and pepper to taste.
- Serve hot, garnished with chopped fresh parsley if desired. Enjoy!
2. Grilled Corn on the Cob with Herb Butter
Ingredients:
- 4 husked ears of fresh corn
- 4 tablespoons unsalted butter
- 2 tablespoons chopped fresh herbs
- Salt and pepper to taste
Instructions:
- Preheat your grill to medium-high heat.
- In a small bowl, mix together the softened butter and chopped fresh herbs. Season with salt and pepper to taste.
- Spread the herb butter evenly over each ear of corn.
- Place the corn directly on the grill and cook, turning occasionally, until lightly charred and cooked through about 10-12 minutes.
- Remove the corn from the grill and serve hot. Enjoy the delicious grilled flavor!
3. Corn and Black Bean Salad
Ingredients:
- 2 cups cooked corn kernels (fresh, canned, or frozen)
- 1 can (15 ounces) black beans, drained and rinsed
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1/4 cup chopped fresh cilantro
- Juice of 2 limes
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Optional: diced avocado for serving
Instructions:
- In a large bowl, combine the cooked corn kernels, black beans, diced red bell pepper, chopped red onion, and chopped cilantro.
- In a small bowl, whisk together the lime juice, olive oil, ground cumin, salt, and pepper to make the dressing.
- Pour the dressing over the corn and black bean mixture. Toss until well combined.
- Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
- Serve chilled, garnished with diced avocado if desired. Enjoy as a side dish or as a topping for tacos or grilled meats!
Corn is a versatile vegetable that can be boiled, grilled, and cooked in various ways. You can add it in salads, such as sides, soups, and casseroles.
Conclusion:
Now that you know the versatility of corn in your meal, remember to watch out for its consumption. It is good to have healthy food but no particular food item should be considered a whole meal. You need various nutrients, including vitamins, and minerals that are essential for your body.
You cannot find all the nutrients in one food product. That is why you have to include various things in your diet. Adding nutritious food items will help you eat a balanced meal that will be effective for your body.
Make sure you are eating complete foods and not consuming foods that do not complement your health. Consult a dietician that will help you make a meal that will help you achieve your health goals.
