When it comes to healthy and tasty sides, nothing beats a good old corn-on-the-cob. Did you know that a 1 ear (3 oz) corn-on-the-cob contains only 90 calories? That's right! It's a great option for those trying to keep their calorie intake in check while still enjoying delicious food.

But the benefits of corn-on-the-cob don't stop at its low calorie count. This amazing veggie is chock-full of nutrients that are essential for our body. It's a great source of fiber, vitamins, and minerals that can help keep us healthy and energized throughout the day.

In this article, we'll explore everything you need to know about corn-on-the-cob, from its nutrition facts to delicious recipes that you can make at home.

Corn-on-The-Cob Nutrition Facts

A 1 ear (3 oz) corn-on-the-cob contains 90 calories, 19 grams of carbs, 3 grams of protein, 2 grams of fiber, and only 1 gram of fat. It's also a great source of vitamin C, thiamine, and folate. Corn-on-the-cob is also rich in antioxidants, which can help protect our body against free radicals that can cause cellular damage and lead to chronic diseases. However, it's important to note that the nutrition facts may vary depending on how the corn is cooked and seasoned. Adding butter, salt, or other toppings can increase the calorie count and sodium levels.

How to Cook Corn-on-The-Cob

Cooking corn-on-the-cob is super easy and can be done in a variety of ways. You can grill it, boil it, steam it, or even roast it in the oven. To boil corn-on-the-cob, simply fill a large pot with water and bring it to a boil. Add the corn and let it cook for 10-15 minutes. Once it's done, remove it from the water and season it however you like. To grill corn-on-the-cob, preheat your grill to medium heat. Brush the corn with a little bit of oil and place it on the grill. Let it cook for 10-15 minutes, rotating it every few minutes to ensure even cooking. Once it's done, remove it from the grill and add your favorite toppings.

Health Benefits of Corn-on-The-Cob

Corn-on-the-cob is not only delicious but also incredibly healthy. Its high fiber content can help improve digestion and prevent constipation. The antioxidants in corn can also help reduce inflammation and lower the risk of chronic diseases such as heart disease, cancer, and diabetes. Corn is also a great source of energy and can help us stay fuller for longer periods of time, which can aid in weight loss.

Corn-on-The-Cob and Weight Loss

If you're trying to shed some pounds, corn-on-the-cob can be a great addition to your diet. Its high fiber content can help keep you full and satisfied, which can prevent overeating and snacking on unhealthy foods. Corn is also low in calories and fat, making it a great option for those trying to reduce their calorie intake and promote weight loss. Just be mindful of how you prepare your corn-on-the-cob. Adding butter, cheese, or other high-calorie toppings can quickly turn this healthy snack into a calorie bomb.

Corn-on-The-Cob vs. Canned Corn

While canned corn is a convenient option, it's not as nutritious as fresh corn-on-the-cob. Canned corn is often loaded with salt and preservatives, which can increase your sodium intake and lead to high blood pressure. Fresh corn, on the other hand, is packed with nutrients and antioxidants that can help keep you healthy and prevent chronic diseases. So, if possible, opt for fresh corn-on-the-cob instead of canned corn to get the most out of this amazing vegetable.

Sweet Corn-on-The-Cob Varieties

Corn-on-the-cob comes in a variety of types, but the most popular one is sweet corn. Sweet corn has a naturally high sugar content, which gives it a sweeter taste than other types of corn. Some of the most popular varieties of sweet corn include Silver Queen, Butter and Sugar, and Honey and Pearl. Sweet corn-on-the-cob can be enjoyed raw, grilled, boiled, or roasted and can be seasoned with a variety of herbs and spices to enhance its flavors.

Corn-on-The-Cob and Diabetes

Despite its sweet taste, corn-on-the-cob can actually be a great option for people with diabetes. Its high fiber content can help regulate blood sugar levels and prevent spikes in glucose. However, it's important to be mindful of the portion size and avoid adding sugary toppings such as honey, maple syrup, or sugar. If you have diabetes or are at risk of developing it, make sure to consult with your doctor or dietitian to determine how much corn-on-the-cob you can safely consume.

Grilled Corn-on-The-Cob: Tips and Tricks

Grilling corn can bring out its natural sweetness and give it a delicious smoky flavor. Here are some tips and tricks to make the perfect grilled corn-on-the-cob: - Soak the corn in water for at least 30 minutes before grilling to prevent it from drying out. - Brush the corn with a little bit of oil to prevent it from sticking to the grill and to enhance its flavor.

Corn-on-The-Cob Season: When is it?

Corn-on-the-cob is typically in season from June to September in the United States. During this period, you can find fresh, sweet corn at your local farmers' market or grocery store. However, corn-on-the-cob can be enjoyed year-round, as it's available in frozen, canned, and vacuum-packed forms. When buying fresh corn-on-the-cob, look for husks that are bright green and tightly wrapped around the cob. The kernels should be plump and moist, and the silk at the top of the cob should be brown and slightly sticky.

Creative Corn-on-The-Cob Recipes

Corn-on-the-cob is versatile and can be used in a variety of recipes, from salads to soups to tacos. Here are some creative ideas to inspire your next corn-on-the-cob dish: - Grilled corn with chili-lime butter - Corn and black bean salad with avocado dressing