1 oz of cooked corn (from fresh, fat not added in cooking) contains 30 calories. Corn is a widely consumed vegetable that is not only delicious in taste but also loaded with various essential nutrients.

Corn is a good source of carbohydrates, fiber, vitamins, and minerals, making it an excellent addition to a balanced diet. It also contains antioxidants, such as lutein and zeaxanthin, that are beneficial for eye health.

In this article, we will discuss the calorie content, nutrition, and health benefits of eating corn along with cooking methods, weight loss, and cholesterol levels. We will also explore how corn can enhance digestive and eye health, along with tips on how to select and store corn and different varieties to try.

Calories in Cooked Corn

As mentioned earlier, 1 oz of cooked corn (from fresh, fat not added in cooking) contains 30 calories. This calorie value may vary depending on the method of cooking and the addition of fats like butter or oil. A cup of cooked corn contains approximately 143 calories, making it a perfect low-calorie food item for people who are looking to lose weight or maintain a healthy weight. It is essential to monitor the serving size of corn to maintain a healthy calorie intake, especially for those on a weight loss journey.

Corn Nutrition Facts

Corn is a rich source of carbohydrates, providing around 21 grams of carbohydrates per 1 oz serving. It is also a good source of fiber, providing 1.2 grams of fiber per 1 oz serving. Corn is a good source of essential vitamins and minerals. One cup of boiled corn provides 17% of the daily recommended intake (DRI) of vitamin C, 18% of DRI of vitamin B6, and 14% of DRI of niacin. It also contains minerals such as magnesium, phosphorus, and potassium. Corn also contains antioxidants such as lutein and zeaxanthin, which are essential for maintaining healthy eyesight and preventing age-related macular degeneration.

Health Benefits of Eating Corn

Corn is a nutrient-dense vegetable that offers several health benefits. Its high fiber content helps regulate digestion and prevent constipation. Corn also contains antioxidants that prevent oxidative damage and reduce the risk of chronic diseases such as cancer and heart disease. Eating corn has also been linked with improved vision health. The lutein and zeaxanthin in corn help protect the eyes from UV damage and may reduce the risk of cataracts and age-related macular degeneration. Corn is also beneficial for people with high cholesterol levels. It contains phytosterols, a plant-based compound that blocks the absorption of cholesterol and reduces levels of LDL or 'bad' cholesterol in the body.

Cooking Methods for Corn

There are several cooking methods for corn, including boiling, roasting, grilling, and microwaving. Boiling corn is the easiest way to prepare it. For deliciously sweet corn, add a pinch of sugar to the boiling water. You can also roast or grill corn to enhance its flavor and add a smoky taste. If you're short on time, microwaving corn is the quickest way to cook it. Place the unhusked corn in the microwave and cook for 3-5 minutes. Let it cool, and then remove the husk and silk. When cooking corn, it is essential to avoid adding high-calorie toppings like butter and salt. Instead, try seasoning it with herbs, spices, or a sprinkle of your favorite cheese to enhance its flavor.

Corn and Weight Loss

Corn is a low-calorie food item that can aid in weight loss. It is an excellent source of fiber that helps keep you full for longer, reducing the likelihood of overeating or snacking on unhealthy foods. Eating corn can also help regulate blood sugar levels, preventing spikes and crashes that often lead to sugary food cravings. Its high fiber content also helps prevent constipation, which can be a common problem for people on a weight loss journey. To maximize the weight loss benefits of corn, it is essential to avoid high-calorie toppings like butter, oil, or salt. Instead, try flavoring it with herbs and spices like paprika, garlic, or thyme for delicious yet low-calorie seasoning.

Corn’s Effect on Cholesterol Levels

Corn contains phytosterols, an essential plant-based compound that helps block the absorption of cholesterol in the body. Eating corn has been shown to reduce levels of LDL or 'bad' cholesterol in the body, reducing the risk of heart disease and strokes. Phytosterols work by structurally resembling cholesterol, thereby occupying the receptors in the gut lining that would have absorbed cholesterol. This reduces the amount of cholesterol that enters the bloodstream, leading to lower levels in the body. To maximize the cholesterol-lowering benefits of corn, it is essential to consume it regularly as part of a balanced diet and lifestyle that includes regular exercise.

Corn and Digestive Health

Corn is a good source of fiber, which is essential for maintaining good digestive health. Fiber helps regulate bowel movements, preventing constipation and promoting healthy digestion. Corn also contains resistance starch, a type of starch that resists digestion in the small intestine and reaches the large intestine intact. There, it serves as food for beneficial gut bacteria, promoting the growth of healthy bacteria in the gut and improving digestive health. To maximize the digestive health benefits of corn, it is essential to consume it in moderation and along with a healthy and balanced diet that includes other essential nutrients like lean proteins, healthy fats, and whole grains.

Corn and Eye Health

Corn is a good source of antioxidants such as lutein and zeaxanthin that are essential for maintaining good eye health. These antioxidants help protect the eyes from UV damage and reduce the risk of cataracts and age-related macular degeneration. Lutein and zeaxanthin are carotenoids that accumulate in the retina, helping to filter harmful blue light and improve visual acuity. They also act as antioxidants, protecting the eyes from oxidative damage and reducing the risk of chronic eye diseases. To maximize the eye health benefits of corn, it is essential to consume it regularly as part of a balanced diet rich in essential vitamins and minerals like vitamin A, vitamin C, and zinc.

How to Select and Store Corn?

When selecting corn, look for ears with bright green husks that are tightly wrapped around the corn. The corn kernels should be plump and firm, not wrinkled or indented. Avoid ears of corn that have brown or dry silks, as these are an indication of older corn that may be less sweet or flavorful. Similarly, avoid ears of corn with brown or damaged spots on the kernels, as these may indicate insect damage. Store corn in the refrigerator in its husk until ready to use. If the husk has been removed, store the corn in a plastic bag and use it within three days.

Corn Varieties You Should Try

Corn comes in various colors and varieties, each with its unique flavor and nutritional profile. Some popular varieties include yellow corn, white corn, and bi-color corn (also known as 'Butter and Sugar' corn). Purple corn is another variety that contains higher levels of antioxidants than yellow or white corn. It has a sweeter flavor and is often used in making corn flour or tortillas. Baby corn, which is commonly used in Asian cuisine, is another corn variety that is harvested before it reaches maturity. It is often used in stir-fries, salads, and soups.