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Raw corn is a healthy whole grain that can offer you multiple benefits. Corn is the basis of Mexican cuisine. With this grain a great variety of foods can be produced such as tortillas; You can also get food products such as flour and oil.
Popcorn is a popular snack considered healthy whole grain when made without oil or additives. To benefit from corn, whole corn grains and products must be consumed. Corn as a steamed or grilled vegetable is also an excellent accompaniment to any meal.
Corn is an important source of fiber, the content of which varies by type. It also provides proteins; vitamins like folate, vitamin B6, and niacin; minerals including magnesium, phosphorus, potassium, and zinc; and antioxidants.
1. Supports heart health
Fiber helps lower cholesterol. The Harvard School of Public Health notes that a high intake of dietary fiber has been linked to a lower risk of heart disease in several large studies.
2. Take care of your sight
Yellow corn is a good source of lutein and zeaxanthin. Healthline notes that they make up about 70% of the total carotenoid content in corn. These antioxidants are linked to a reduced risk of macular degeneration and cataracts.
3. Supports your intestinal health
Fiber consumption not only helps relieve and prevent constipation, promotes good bacteria to become more abundant.
Fiber is a type of carbohydrate that the body cannot digest and passes through your digestive system with virtually no change. The intestinal bacteria are responsible for breaking it down. Eating fiber supports the growth of bacteria that tend to be more beneficial, according to Duke University researchers.
4. Reduces the risk of diabetes
Harvard shares that replacing refined grains with whole grains and eating at least 2 servings of whole grains a day can help reduce the risk of type 2 diabetes. It indicates that “The fiber, nutrients and phytochemicals in whole grains can improve insulin sensitivity and glucose metabolism.”
Corn is a starchy vegetable, which means it has sugar and carbohydrates that can raise blood sugar levels. However still It can be a healthy part of the diet of people with diabetes, always taking care of the size of the portions.
Diabetes Care Community notes that the serving size for corn is 1/2 cup cooked. This is about the size of a small ear of fresh corn. A ½ cup serving of corn contains 72 calories and 15 grams of carbohydrates.
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