Present in curau, tamale, cake, popcorn and in several Brazilian recipes, corn is an extremely versatile food that brings several health benefits and contributes to a nutritious diet.
One of the main advantages of corn is that it is gluten-free and low in fat, according to the Johns Hopkins Medicine website. In addition to having a small amount of fat, it is polyunsaturated, a type that can reduce cholesterol and inflammation.
Rich in protein, vitamin A and carbohydrates, the grain also contains antioxidants that boost immunity and increase eye health, such as vitamin C, lutein and zeaxanthin.
Corn also boasts large amounts of soluble and insoluble fiber, crucial for good intestinal function. By increasing satiety, it also helps with weight loss.
The skin that covers Brazilians’ favorite food is an insoluble fiber, which means that the body cannot digest it and it reaches the intestine without decomposing. Because it is indigestible, corn skins add bulk to bowel movements and also act as a prebiotic, which reduces constipation.
Despite being small amounts, corn becomes even more nutritious and important for health as it contains B vitamins, magnesium and potassium.
How to consume the food
Alone, cooked or roasted, corn is excellent for your health, but the cereal can also be found in several recipes. Speaking to Johns Hopkins Medicine, nutritionist Sofia Wicker Velez recommended combining it with other foods: “Corn tortillas are a staple of Mexican food and, when combined with vegetables and proteins, can create a balanced meal.”
In addition to tortillas, the nutritionist also mentioned corn-based breakfast cereals, which can be healthy options.
“Children love corn-based cereals, and types with less added sugar can be an easy-to-prepare breakfast or snack with added milk, yogurt or fruit,” Wicker Velez noted.
One of the best ways to consume cereal is popcorn, but you need to be aware of the amount of fat and sodium added when preparing the food. Avoid the ones sold in cinemas or the microwave version.
Foods derived from the legume, such as corn oil, are also considered beneficial options for health. According to Johns Hopkins Medicine, corn oil is a natural source of CoQ10, a vitamin linked to heart health.
Used in polentas, breads and cakes, cereal flour is also a versatile way of consuming food. However, just like popcorn, it is important to choose recipes low in sugar and fat so as not to negate the benefits of the grain flour.
Dangerous ways to consume corn
With so many ways to consume this multifaceted food, some may not be beneficial for the body. Corn syrup, for example, is used to add texture and sweetness to many processed foods.
According to Wicker Velez, the vegetable syrup is basically pure glucose, a different molecule from common granulated sugar, which is sucrose. “High fructose corn syrup, or HFCS, is another variety processed to turn glucose into fructose, which is twice as sweet as sucrose,” said the nutritionist.
According to Wicker Velez, there are no major differences between conventional sugar, HFCS and other sweeteners, such as agave. Even with the similarities, she states that HFCS is a cheaper option and, therefore, is present in processed foods, which are related to obesity and other conditions that compromise the body’s well-being.
The nutritionist also warned about the nutritional poverty of foods sweetened with HFCS. “Sweets and other processed baked goods, as well as soft drinks made with HFCS, likely contain little or no protein or fiber, so they won’t make a person feel full,” she pointed out.
In addition to foods with corn syrup, other processed foods made with the grain also need extra attention. “Pay attention to foods with a lot of added sugar, sodium or saturated or trans fats”, said Wicker Velez.
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