Fresh sweet corn on the cob is one of my favorite seasonal vegetables. It’s so delicious and yet corn has the reputation of being a food to avoid – especially by dieters. Fortunately this bad reputation is unwarranted. Corn (which is actually a vegetable, grain, and fruit) is relatively low in calories – a large ear of corn has only about 125. It has more protein and fiber than white bread, breakfast cereals, baked goods and most other refined grain products – and no added sugar.
Corn on the cob (and even plain popcorn) has plenty of nutrients. They include:
- protein
- fiber
- vitamin A
- vitamin C
- B vitamins: thiamine, folate, B-6
- magnesium
- potassium
Some of the health benefits of whole corn:
- supports the immune system and defends the eyes and skin against oxidative stress due to its carotenoid antioxidants especially lutein and zeaxanthin.
- contains a good dose of fiber that feeds the “good” gut bacteria creating a healthy microbiome and digestive system.
- complex carbohydrate content supports a steady energy level and longer feeling of fullness than refined carbohydrates.
Although whole corn is nutritious, many processed packaged foods contain unhealthy corn-derivative ingredients. Therefore, its best to eat mostly real whole foods and limit those that come in packages as much as possible to minimize consumption of GMO-corn, corn oil, and high fructose corn syrup.
Try this recipe: Learn how to cook perfect corn on the grill with these tips and recipes. Be sure to go easy on the butter and salt. Enjoy!
Have a safe and fun Fourth of July.
Lorraine
