If you're looking for a low-calorie side dish, look no further than 1 oz cooked yellow and white corn. With only 35 calories per serving, it's a great option for those watching their calorie intake.
But that's not all - corn is also rich in fiber, providing 1 gram per ounce, which can help keep you feeling full and satisfied. Plus, it's a great source of manganese, which is important for bone health and wound healing.
In this article, we'll explore the many benefits of corn and how you can incorporate it into your meals.
Low-Calorie Corn Serving
One of the biggest benefits of 1 oz cooked yellow and white corn is its low calorie count. With only 35 calories per serving, it's a great option for those looking to maintain a healthy weight or those on a diet. Plus, it's a great source of fiber, which can help keep you feeling full and satisfied for longer periods of time. This can prevent overeating and help you stay on track with your weight loss goals. For a tasty and filling snack, try roasting corn kernels with a sprinkle of salt and paprika. This is a great way to enjoy the benefits of corn without adding excess calories.
Rich in Fiber
Corn is a great source of fiber, providing 1 gram per ounce. This can help regulate your digestive system and prevent constipation. Fiber is also important for weight management, as it helps keep you feeling full and satisfied for longer periods of time. Additionally, a diet high in fiber has been linked to a reduced risk of heart disease and certain cancers. To increase your intake of fiber, try adding cooked corn kernels to salads, soups, or as a side dish to any meal.
Great Source of Manganese
Corn is also a great source of manganese, a mineral that plays a key role in maintaining healthy bone structure, wound healing, and metabolism. Manganese has also been shown to have antioxidant properties, which can help protect against cancer and other chronic diseases. To boost your intake of manganese, try adding 1 oz cooked yellow and white corn to your meals as a side dish or snack.
Packed with Vitamin C
Corn is a good source of vitamin C, which is important for a healthy immune system and wound healing. Vitamin C is also an antioxidant, which can help protect against cancer and other chronic diseases. Plus, it can help improve the absorption of iron from plant-based sources. For a tasty and vitamin-packed side dish, try grilling 1 oz cooked yellow and white corn with a squeeze of lime juice or a sprinkle of chili powder.
Versatile Ingredient
Not only is corn healthy, it's also a versatile ingredient that can be used in a number of dishes and cuisines. Try adding it to salads, soups, chilies, tacos, or as a side dish to any meal. It can also be grilled, roasted, or boiled for a tasty and nutritious snack. Get creative with corn - the possibilities are endless!
Low in Fat and Sodium
One oz cooked yellow and white corn is low in fat and sodium, making it a healthy option for those watching their intake of these nutrients. A diet high in sodium and saturated fat has been linked to an increased risk of heart disease, stroke, and other chronic illnesses. By opting for low-fat and low-sodium foods like corn, you can help reduce your risk of such diseases. For a low-fat and low-sodium snack, try air-popping popcorn and sprinkling it with your favorite herbs and spices.
Gluten-Free Option
If you're following a gluten-free diet, corn is a great option. It contains no gluten, making it safe for those with celiac disease or gluten intolerance. Additionally, corn is a great source of nutrients that can be lacking in a gluten-free diet, such as fiber, vitamins, and minerals. Try using corn tortillas instead of wheat tortillas in your favorite taco or fajita recipe, or bake 1 oz cooked yellow and white corn into a gluten-free cornbread recipe for a delicious and wholesome side dish.
Good for Digestive Health
Corn contains both soluble and insoluble fiber, which can help regulate your digestive system and prevent constipation. Additionally, the fiber in corn feeds the beneficial bacteria in your gut, improving the health of your microbiome and reducing inflammation in the body. For a tasty and fiber-rich snack, try roasting corn kernels with a sprinkle of garlic powder and Parmesan cheese.
Corn is a good source of carotenoids, including lutein and zeaxanthin, which are important for eye health. These compounds have been shown to reduce the risk of age-related macular degeneration, a leading cause of blindness in older adults. To boost your intake of carotenoids, try adding 1 oz cooked yellow and white corn to your meals as a side dish or snack.
Boosts Immune Function
Corn is a good source of vitamin C, which can help boost your immune system and reduce the risk of infection and illness. Additionally, corn contains beta-carotene, which helps support immune function by promoting the production of white blood cells. For a vitamin-rich snack, try boiling 1 oz cooked yellow and white corn and serving it with a sprinkle of salt and pepper.
Corn is not only healthy and nutritious, it's also delicious and versatile. With so many health benefits packed into one small serving, there's no reason not to enjoy corn as a regular part of your diet.
5 Frequently Asked Questions About Cooked Yellow and White Corn (from Fresh)
1. How is the corn cooked?
The corn is usually boiled or steamed. To boil, add the corn to a pot of boiling water and cook for about 5-7 minutes. To steam, place the corn in a steamer basket and steam for about 8-10 minutes. You can also grill or roast the corn for added flavor.
2. Is corn a good source of nutrition?
Yes, corn is a good source of fiber, vitamins, and minerals. It also contains antioxidants and is low in fat and calories. A 1-ounce serving of cooked yellow and white corn provides about 2 grams of fiber and 35 calories.
3. Is it safe to eat corn straight from the cob?
Yes, it is safe to eat corn straight from the cob. However, make sure the cob is not dirty and has been properly cleaned before consuming. You can also cut the kernels off the cob and use them in salads, soups, or other dishes.
4. Can I freeze cooked corn?
Yes, you can freeze cooked corn. Simply let the corn cool down, remove it from the cob, and place it in an airtight container or freezer bag. It will last for up to 6 months in the freezer.
5. How can I use cooked corn in recipes?
Cooked corn can be used in a variety of recipes, such as salads, soups, tacos, casseroles, and more. It can also be added to baked goods for extra moisture and flavor. Try mixing it with black beans, tomatoes, and avocado for a tasty and healthy salad, or use it as a pizza topping with chicken and peppers.