Since we were little we have seen and recognized corn grains, well, now we are going to explain everything that is known about it, the different ways in which we can eat, if it has gluten or not, what nutritional properties it has, what benefits it brings us eat corn, etc.
The corn comes from the ears of corn and there are different types, in the same way that there are different ways to consume corn, only in grain, canned and in popcorn, there are also flours, couscous and others.
Corn, far from being used to lose weight, does help the body to be healthier. Throughout the text we will know its nutritional values, how it got to Europe, what is the maximum amount that can be eaten in a day, as well as its main benefits.
What is corn?
It is a cereal that was brought to Europe after the discovery of America. There, up to 200 different varieties were grown. In the land of origin, the Indians called it “mahis” which means “what sustains life” and that is because it became an essential element for survival.
In the 17th century it became the main forage cereal in Europe, at first it was not accepted as food for humans, but little by little its use spread.
Corn is gluten-free , which is why many of today’s food products come with corn-based ingredients rather than other grains. It is a cereal that is not digested properly that is why we sometimes see whole grains in our stools.
This is because this yellow cereal is rich in cellulose and has insoluble fiber, which is why it passes through our entire digestive system without pain or glory. Hence we defecate it whole. To avoid this, it is recommended to chew it well, otherwise we will have stomach ailments.
Nutritional values
The truth is that corn has certain important nutrients and that is why we must introduce this cereal into our weekly diet.
It is a cereal with many calories and high levels of carbohydrates, specifically, 100 grams of corn provide 365 kilocalories and 74.3 grams of carbohydrates . We also have no sugar, 7.3 grams of fiber, 10% is water, and almost 10 grams of protein for every 100 grams of corn.
Following the nutritional values, we have vitamin A, B3 and B9. On the part of the minerals, we have calcium, iron, potassium, magnesium, phosphorus, selenium, zinc and sodium, all in normal values pulling down to low.
Maximum amount and ways to eat it
The nutritional values of corn are wide, but in very low percentages, so you only have to worry about the calories and the amount of carbohydrates. In other words, they are not suitable in very strict diets, such as the keto diet, where only a maximum of 30 grams of carbohydrates are allowed per day.
Despite this, corn is good for the body and is used very often in salads, although it is really sweet corn that gives food a lot of flavor. The maximum that is allowed is 200 grams , but it is rare to see someone eating that much, since we normally eat between 50 and 10 grams, and it is not a food that is consumed daily in our diet, but is consumed sporadically.
There are dozens of different ways to enjoy corn beyond just opening a can or making popcorn. For example, stuffed wheat or corn cakes and add sweet corn, tomato salads, pasta and corn (many more ingredients can be added), Hawaiian pizza, Chinese rice, creamed corn, corn bread, roasted corn-stuffed legs , sweet ham and cheese, bacon dumplings, corn and mushrooms, etc.
Corn benefits
A food full of benefits of which we already know the maximum amount, recipe ideas, how it was introduced in Europe and its nutritional values. Now we just need to know why it is important for our diet.
Prevent anemia
We have seen that this cereal has several important minerals and several vitamins as well, and although it is in low percentages, they are just as important because they accumulate with the rest of the foods we eat throughout the day. That is, our diet is not based only on corn, but we also eat other cereals, seeds, fruits, vegetables and little by little we manage to reach the daily amounts that the body needs to function perfectly.
Therefore, this yellow cereal helps us prevent anemia, especially because it contains iron (15% per 100 grams of corn) , and iron deficiency anemia is one of the most common and is due to a shortage of iron in the organism.
Keeps bones and teeth strong
The calcium content is 1% for every 100 grams of corn, a very low content, it is true, but this mineral is so important that everything counts and adds to keep our bones and teeth in perfect condition. In addition, it is also important for the brain and helps learning and memory.
Calcium is a mineral that is absorbed with the help of vitamin D, so when we take dairy, we will try to make them of quality and if they are supplemented with vitamin D, better and if they also bring B12, even better.
Improves eye health
Our eyes are the main senses of the human being, without them, life becomes quite complicated. Taking care of eye health is something we pay attention to when we turn 35, according to a study, but we must do it much sooner.
We can help eye health through our diet, and that is where corn comes in, apart from other foods such as carrots. This cereal provides 7% per 100 grams of corn of vitamin A and this is essential for our eyes and our skin, since it is an antioxidant that fights against oxidative agents.
Reduces the risk of heart disease
We really mean corn oil here, but we don’t recommend it too much, plus it’s very hard to find. With regard to the grain of this cereal itself, it has fiber, and that helps digestion and even the evacuation of feces with the consequent regulation of blood sugar and cholesterol levels.
To stay healthy, it is not necessary to obsess over this cereal, it is enough to introduce it from time to time in a dish within a healthy diet and practice sports regularly.
Contraindications of eating it daily
As we have seen in its nutritional values, it does have many vitamins and minerals, but it also has many carbohydrates and many calories, so if our intention is to lose weight, it is not advisable to consume this cereal very often.
A curiosity about this cereal is that its consumption is not recommended in people who smoke cigarettes on a daily basis. This is due to the high beta-carotene content and there are scientific studies that claim that smoking tobacco and consuming high doses of beta-carotene increase the chances of suffering from lung cancer.
