Corn and Carbohydrates: Is it a Healthy Choice?
Fresh fruit and vegetable stands popping up with locally grown fresh produce from nearby farms are common in summer. They often include just-picked sweet corn, a summer treat.
But is corn good for you? Is it a veggie to enjoy often or something else?
“Sweet corn picked and served the same day is a great part of celebrating summer,” said Becky Hanzen, IIN/FM, a Certified Health Coach with Avera Comprehensive Weight Management and Avera Medical Group Integrative Medicine in Sioux Falls. “Corn can be confusing when it comes to nutrition though – it has pros and cons.”
A Starchy Vegetable with a Nutritional Upside
Corn is a starchy vegetable, so people who have diabetes or who count carbs must take note. “Carbs in corn add up pretty quickly,” Hanzen said. “You can eat corn or starchy vegetables, but you must be careful and avoid overdoing it.”
You can counter high-carb foods when you eat plenty of protein in the same meal. Yet Hanzen said we should see food as more than just “carbs” or “proteins.”
“Even though corn has carbohydrates in it, it is also a good source of fiber, contains some protein and potassium and is low in sodium,” she said. “Corn needs no added salt.”
Sweet Corn Nutrition Pros and Cons
An ear of corn offers:
- 127 calories
- 30 grams carbohydrates
- 4 grams protein
- 3.3 grams fiber
An ear of corn is roughly three-quarters cup of sweet corn, be it frozen or canned. It also includes 1.5 grams fat, and between 10-20% of your daily needs for nutrients including:
- Thiamine
- Folate
- Vitamin C
- Niacin
- Pantothenic acid
It’s certainly no low-carb food, but it has some merit. “Corn used for animal feed and cornmeal is often modified genetically,” Hanzen said. “Sweet corn varieties are not modified as much.”
Other facts on corn are good:
- It’s naturally gluten-free; cornmeal can make a good substitute for breadcrumbs.
- Ancient diets, some of which show possible longevity, included it.
- Corn is rich in antioxidants and fiber.
- Its carbs tend to support steady energy.
Some others … not so much:
- Corn is used to make high-fructose corn syrup, a manmade sweetener found in more than 80% of American groceries.
- Corn used in high-fructose corn syrup, and many other forms, is a GMO, or genetically modified organism.
- While a gluten-free food, it can aggravate your gut biome, especially if you have sensitivities.
Corn Is a Grain – and a Vegetable
As one of the founding grains of civilization, corn has a celebrated history:
- Southern Mexico farmers cultivated it more than 10,000 years
- Corn traces lineage to a wild grass called teosinte. It was cultivated in North and South America for millennia.
- Early explorers found it and brought it back to Europe.
- Corn does it all: like tomatoes, corn is a fruit. It’s often considered a vegetable, a grain and a cereal grain, too.
- Every ear of corn will have an even number of rows of kernels.
Understanding Foods with Carbs
Hanzen said carb-heavy foods, like sweet corn, can lead to blood glucose level spikes. “Carbohydrate-rich foods can provide nutrients and energy,” she said. Other foods containing carbohydrates include:
- Breads, grains and cereals
- Dried beans, legumes and starchy vegetables
- Fruit and fruit juices
- Non-starchy vegetables
- Dairy foods such as milk and yogurt
- Combination foods such as casseroles and pizza
- Sweets and desserts
“Knowing the role of carbs in a diet is important,” Hanzen said. “The amount of carbohydrates you need each day varies from person to person. Blending carbs and proteins can lessen spikes in blood sugar.”
She added that no-carb, low-carb or other diet approaches with extremes can be short-lived and do little to make you feel better or healthier.
“Sweet corn can be part of your summer,” said Hanzen. “Moderation is the key.”
Get more information about Avera nutrition services.
