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While corn is an ultimate favorite – for many people, it also gets the side eye for many reasons. There is a lot of misinformation surrounding the benefits of corn for weight loss. Especially if you are someone trying to lose weight, you may hesitate to eat corn. You may wonder, “Is corn good for weight loss?”. But worry not! Here, we’ll break down everything from the health benefits of eating corn to busting some myths surrounding it.
Is sweet corn healthy for you?
Amongst the many varieties of corn that exist, sweet corn is the most popular one. When summer is around the corner, nothing compares to eating butter and a masala-filled cup of sweet corn. It is no secret that we all enjoy the buttery and delicious flavour of corn. But is sweet corn healthy enough to be part of your weight-loss diet?
Of course, sweet corn is an excellent source of vitamins and minerals. It is also rich in vitamin C, which helps in fighting free radicals and prevent chronic diseases like cancer. Also, sweet corn is high in carotenoids—lutein and zeaxanthin. Not only are these nutrients healthy for your eyes, but they can prevent you from developing cataracts.
According to the U.S Department of Agriculture, about 100g of sweet corn comprises:
- Carbohydrates-18.7 g
- Sugar-6.26 g
- Protein-3.27 g
- Fibre-2 g
- Potassium-270 mg
In addition to this, sweet corn is high in vitamins and minerals, including some B vitamins like thiamine and folate. Besides, a cob of sweet corn is very high in micronutrients such as magnesium, phosphorous, and zinc. It makes sweet corn highly nutritious and an excellent addition to a healthy diet. But what are the benefits of corn on weight loss? Can eating corn be good for weight loss? Let’s find out.
Is corn good for a weight-loss diet?
Often, sweet corn tastes delicious when you turn it into delicacies. However, you need to be aware of its effects on losing weight. Generally, processed high fructose corn syrup, corn oil, and corn flour are widely available in the market. However, these are not the most ideal options for a healthy diet. They can cause unwanted weight gain. That doesn’t mean fresh whole sweet corn is unhealthy for you. Besides, you cannot ignore the many health benefits of eating corn. Organic whole corn from an unprocessed source is extremely beneficial for weight loss.
Moreover, if you are diabetic, it is safe to consume sweet corn in moderation. Make sure to seek guidance from your health professional if it affects your blood sugar. But what makes corn good for weight loss? Here are some amazing health benefits of corn for weight loss.
High fibre in corn
Is corn good for your digestive system? Of course, sweet corn is high in fibre content. It helps to prevent constipation and other digestive problems. It also promotes healthy gut bacteria and helps with weight loss. While the cellulose fibre in sweet corn keeps you full for a longer period, it also prevents you from overeating. As a result, you consume fewer calories, which helps you lose weight.
Is corn good for losing belly fat? Studies show that dietary fibre helps to slow down the absorption of calories in your gut. And the high fibre content can help you shed belly fat by preventing fat accumulation and lowering your cholesterol levels.
Low in calories
Often, people avoid eating corn because of the confusion over calories and losing weight. But the truth is, a cup of corn is relatively low in calories. But how you eat your corn matters. If you consume corn with too much butter and salt, it can cause weight gain. Even deep-fried sweet corn is not ideal for a weight-loss diet.
Corn is rich in antioxidants and gluten-free
Corn is a rich source of antioxidants (especially carotenoids). They help in supporting and improving your metabolism. These antioxidants also protect your body from the harmful effects of free radicals. Even if you have gluten intolerance or celiac disease, sweet corn is still a safe option. Not only is it gluten-free, but it is also a healthy addition to your weight loss journey.
High in carbohydrates and proteins
An ear of sweet corn is rich in carbohydrates and proteins, making it ideal for losing weight. Since it contains a resistant starch—a slow-to-digest type of starch, it does not cause any significant weight gain. Moreover, eating corn is very beneficial for keeping you full of energy. As a result, you are less likely to over snack on unhealthy foods.
Even the proteins in sweet corn are good for weight loss. Studies show that a protein-rich diet can support healthy weight loss. It either reduces your hunger pangs or helps your body burn extra calories. So, snacking on sweet corn in moderation won’t be a terrible idea.
How to eat sweet corn for weight loss goals?
Corn is a very versatile vegetable and grain. You can consume corn in different ways to reap its health benefits. But it is crucial to be aware of the ways to eat corn healthily so that it does not affect your weight loss goals. Here, we’ll see some of the best ways to eat corn for losing weight.
- Want an easy-to-prepare recipe to cook corn? Well, boiling is one of the simplest ways to prepare corn. You can sprinkle salt and pepper for more flavour! Since boiling leads to the loss of some vitamins and minerals, dieticians suggest that steaming corn or cooking frozen corn is more beneficial.
- You can even relish corn with salads for weight loss. Make sure to incorporate other veggies and sprouts. To make it more flavorful, season it with herbs like parsley
- If you want to try something more savory with corn, then sweet corn soup is for you! It is hydrating as well as filling so that you don’t overeat. Toss in all your other favourite veggies to make it a weight-loss-worthy soup for your healthy diet. However, avoid adding any corn starch high in carbs.
- Also, roasting or grilling corn is a healthy option for weight loss. All you need to avoid is butter which increases your calories. You can replace it by drizzling some olive oil and adding fresh herbs for seasonings.
Know the best time to eat corn for weight loss
While the fibre content in corn is good for weight loss, what is the best time to eat corn for weight loss? Well, you can eat corn at any point in the day. Moreover, it is a healthy snack. Instead of snacking on fried chips, you can snack healthy with sweet corn. However, make sure to eat it in moderation for weight loss. It is better to not consume more than 100 grams in a day. More importantly, if you have diabetes, excess corn will increase your blood sugar levels.
You can even include corn in your breakfast. It keeps you full and helps you burn more calories. And it promotes your metabolism and weight loss. Besides, you can eat corn before meals to prevent overeating during meals. As a result, you consume lower calories and lose weight more efficiently. Also, eating sweet corn pre- or post-workout is a great option to build muscles. The protein and carbohydrates in corn provide energy and build lean muscle.
Myths about eating corn for weight loss
Thankfully, sweet corn is good for weight loss and has loads of health benefits as well. But, at the same time, there are a few myths surrounding this yummy vegetable. The misinformation regarding sweet corn can make some people steer away from it. Here, we’ll be busting three major myths about sweet corn for weight loss.
Sweet corn is high in sugar
Yes! You may find corn to be a sweet vegetable. But that does not mean it is full of sugar. Moreover, an ear of medium-sized corn comprises only 6 grams of sugar. It is less than other fruits you consume daily, such as bananas. However, other derivatives of sweet corn (like high fructose corn syrup) lead to a spike in your blood sugar. And it can disrupt your weight loss journey as well.
Corn is rich in fat
No! Corn has a fat content of 5 to 6 per cent, which makes it a low-calorie food. The myth of high fat associated with corn is because of the addition of butter. Even refined corn oil may contribute to high-fat content. Otherwise, a fresh cob of corn is relatively low in fat and can be good for weight loss.
Eating corn leads to weight gain
While corn is high in carbohydrates, it does not cause any significant weight gain. Too much of anything can backfire! But in moderation, sweet corn is beneficial for weight loss. It is rich in fibre and low in calories which helps you lose weight. Eating an ear of corn will not affect your weight loss journey much.
So, go ahead and enjoy steaming hot sweet corn with no guilt!