Is corn healthful?
The widespread use of corn in food products has led to debate about whether corn is healthful. However, corn has nutritional benefits, and there is no evidence that it is harmful to health.
The internet is full of conflicting advice about corn. Some alternative health sites focus on the perceived harms of genetically-modified organism (GMO) corn or they dismiss corn as a potentially dangerous grain. Corn proponents, however, insist that corn forms a core part of a healthful diet.
Corn is in everything from soda to cereal. According to the Tufts University Health & Nutrition Letter, Americans consume about 160 pounds of corn per person each year. This consumption has raised concerns about whether corn is replacing more healthful foods.
Similarly to most foods, corn is neither a cure-all nor a poison. In moderation, it can form a healthful part of most people's diets.
In this article, we explore the nutritional content and potential health benefits of corn. We also discuss risks, health myths, and some tips for eating and preparing corn.
Nutrition
Corn contains fiber and protein but is low in vitamins and minerals.
Today's corn is much different from the corn that the indigenous peoples of North America once grew. Through selective breeding, farmers have steadily domesticated corn, changing its size, color, and flavor in the process.
Most people think of corn as sweet yellow corn, a large form of maize. According to the United States Department of Agriculture (USDA), a 90-gram (g) ear of fresh corn contains:
- 80 calories
- 3 g of sugar
- 17 g carbohydrate
- 1 g fat
- 2 g dietary fiber
- 3 g protein
Compared to many other fruits and vegetables, corn is low in vitamins and minerals. A 90-gram (g) ear of fresh corn contains:
- 4 percent of the recommended daily intake (RDI) of vitamin A
- 6 percent of the RDI for vitamin C
- 2 percent of the RDI for iron
- 0 percent of the RDI for calcium
Many nutrition advocates have expressed concern about corn's high proportion of carbohydrates compared to its low concentration of vitamins and minerals. Carbohydrates are filling, so they argue that corn may replace more nutritionally dense foods.
Studies of diets that exclude corn, such as paleo and ketogenic diets, contain too many variables to isolate the benefits of corn avoidance. However, there is little other evidence to suggest that eating corn is harmful, especially in its organic, ancient form. In moderation, corn can still be a part of a healthful diet.
Health benefits
Corn offers several potential health benefits. These include:
Affordability
Producers can grow corn easily and quickly in many different regions of the world. Hybridization and domestication have made corn even easier to grow, making corn an affordable commodity.
For people with very low incomes, especially those living in developing nations, corn is a cheap and ready source of calories, carbohydrates, and protein.
Antioxidants
Some corn varieties are rich in antioxidants, specifically in a group of antioxidants called carotenoids.
Antioxidants combat the effects of harmful free radicals in the body. Research suggests that free radicals may play a role in the aging process and the development of a number of chronic diseases.
Many fruits and vegetables, including dark leafy greens, carrots, and sweet potatoes, are also rich in carotenoids.
Dietary fiber
Compared with other vegetables, corn is low in nutrients.
Corn, similarly to many grains, legumes, and vegetables, contains dietary fiber.
However, the amount of fiber in corn is often lower than that from other sources. For instance, a half cup of cooked navy beans provides 9.6 g of fiber, while a half cup of cooked corn provides only 2.1 g.
Fiber can help with digestion and reduce the risk of constipation. Some research also suggests fiber may help people live longer. A large 2011 study found a correlation between dietary fiber intake and a lower overall risk of premature death, especially from cardiovascular, infectious, and respiratory diseases.
Gluten-free
Although corn is technically a grain, it is also gluten-free. This makes corn a safe option for people with celiac disease or gluten intolerance who want to add grains to their diet.
High in protein
Corn is higher in protein than many other vegetables, making it a good choice for vegetarians and vegans, or for people hoping to eat more protein from nonanimal sources.
Some studies also suggest that a diet rich in protein may support healthful weight loss by either reducing hunger or helping the body burn extra calories.