Nutritional Facts & Health Benefits of Corn

The use of Corn in cuisines around the world is common to everyone. Even though many people enjoy Corn, they are unaware that it is a very nutritious food. A leading corn exporter in Pakistan, Polson Food is one of the most prominent companies in the sector. 

It contains many vitamins and minerals, such as thiamin, along with 88 calories per Corn on the cob. You may not expect it, but this easy-to-find, budget-friendly grain is also a good source of carbohydrates and protein.

Corn Nutrition Guide

Approximately 88 calories are found in one medium-sized ear of Corn (6 3/4" to 7 1/2" long), as well as 1.4 grams of fat, 19 grams of carbohydrates, and 3.3 grams of protein per ear. Corn contains several vitamins and minerals, including thiamin, C, E, A, fiber, and potassium. 

• Carbs

Each ear of Corn contains 19 grams of carbohydrates, making it one of the highest carbohydrate foods. It is worth noting that fiber makes up 2 grams of those carbohydrates, while natural sugars make up 6.4 grams. Based on the glycemic index scale, Corn is considered to be moderate on the scale, with a rating that falls between 56 and 69.

It is important to note that if you consume Corn in combination with other foods containing fiber, protein, or butter, the glycemic effect will be substantially different from that of the Corn consumed alone. As a result, fats, fiber, and protein will slow the release of sugar into the bloodstream and help it to stay steady. A food's GI measures how much fat, sugar, and sodium it contains, and it has minimal bearing on the number of carbohydrates in the food.

• Fats

There are 1.4 grams of fat per medium ear of Corn, a natural fat content for Corn that is naturally low. The majority of the fat in Corn comes from heart-healthy monounsaturated and polyunsaturated fats, which are good for your heart.

• Protein

Corn has a higher protein content than most vegetables, which is why it is considered a healthier option. The average ear of Corn contains just over 3 grams of protein per serving because Corn is technically not a vegetable but a whole grain; it doesn't fit into the vegetable category at all.

• Vitamins and Minerals

Thiamin is a good source of nutrition since Corn provides 13% of the daily value (DV) or 0.16 mg of the thiamin that we need. Aside from folate, it provides C and E, as well as beta-carotene, a form of vitamin A. There are also several nutrients in Corn, such as potassium, iron, zinc, magnesium, phosphorus, and selenium that can be found in it.

• Calories

There are 125 calories in one cup of Corn (off the cob). There are about 88 calories in one Corn on the cob when consumed without adding toppings. Butter will also add calories and other nutrients, such as fat, to the meal, so you should remember to add it.

You will not see a difference in the number of calories of a boiled ear of Corn as opposed to a grilled one unless you add anything else to the preparation, such as salt, butter, oil, or other toppings. However, there is a possibility that some of the vitamins and minerals may be lost to the boiling liquid, so it's essential to be careful.

Health Benefits of Corn

Several health benefits can be derived from Corn beyond its vitamin and mineral content. Various antioxidants can be found in Corn depending on its color, as well as beneficial plant compounds that can protect against diseases.

• Reduces the Risk of Diabetes Type 2

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Several beneficial plant compounds in whole grains, fruits, vegetables, nuts, and herbs are known as polyphenols. This is due to the presence of anthocyanin, a type of polyphenol that has been shown to improve insulin regulation and glucose levels in research.

A proactive way to prevent type 2 diabetes is to incorporate colorful, plant-based foods, such as purple Corn, into your meal plan. It is essential to consider the carbohydrate count if you are incorporating purple Corn into your diet if you have diabetes.

• Colon Cancer Prevention

A diet high in fiber promotes the growth of "good bacteria" in your gut, which is a good factor for your overall health. To prevent colon cancer, these bacteria produce short-chain fatty acids that reduce colon cancer risk. You will get the most fiber from your corn consumption if you consume fresh Corn, popcorn, and other whole-grain corn products.

• Helps Maintain A Healthy Weight

Amongst snacking options, the most satisfying snacks, such as air-popped and unbuttered popcorn, provide plenty of protein and fiber. A cup of air-popped and unbuttered popcorn has 31 calories, 1 gram protein, and 1 gram of fiber.

The popcorn you make at home is a whole-grain snack with minimal processing, especially if you cook it before eating it. It is important to remember that snacks make up about a third of most people's daily calorie intake, so choosing snack foods wisely can significantly affect weight loss.

• Keeps Your Vision Healthy

Two forms of vitamin A in Corn are especially beneficial for your eyes: lutein and zeaxanthin. These compounds prevent age-related macular degeneration because they become concentrated in the retina.

In conjunction with vitamin C, vitamin E, copper, and zinc (also found in Corn), lutein and zeaxanthin can help prevent vision loss caused by this disease.

• Maintains A Healthy Heart

Several nutrients in Corn provide proven cardiovascular health benefits and are beneficial to human health. Fiber is an essential component of whole grains such as Corn and can help reduce cholesterol levels in the body.

The amount of potassium in Corn is approximately 6% of the daily value established by the FDA, which is well known to lower blood pressure levels. Potassium is considered a "nutrient of public health concern" because not everyone consumes adequate amounts of potassium daily.

The risk of stroke and ischemic heart disease is reduced by consuming adequate amounts of magnesium in the diet. A decent amount of magnesium can be found in Corn, about 9% to 12% of the daily magnesium requirement for adults. It is possible to protect your heart from long-term damage by eating fresh Corn, popcorn, and even canned Corn (without added salt).

Allergies 

It is possible to develop food allergies to Corn and environmental allergies to corn pollen. The symptoms of corn allergies can be difficult to diagnose, but it is often possible to determine if they improve by eliminating Corn from the diet. Since corn protein triggers corn allergies, protein-free corn products like high-fructose corn syrup should not necessarily be avoided.

It is common for people with corn allergies to experience hives, diarrhea, difficulty breathing, and faint pulses. Seeing an allergist for a professional evaluation if you suspect you are allergic to Corn is the best action.

Varieties of Corn

Dent corn, flint corn, popcorn, and sweet Corn are four of the most common types of Corn that can be found in the market.

Field corn is another name for dent corn. Several food products contain it, as well as livestock feed. Different colors are available for dent corn, just like Flint corn. The ornamental Corn is commonly used to decorate homes and is regarded as ornamental Corn. As popcorn is heated, the outer shell becomes tough, and the center becomes soft and starchy, resulting in steam and explosions.

The starch and sugar content of sweet Corn is higher. In this case, the fruit is picked when it is still immature and tender. The color of sweet corn kernels can be white, yellow, or a combination of colors. It's sweet Corn when you buy Corn on the cob.

The Best Time to Buy Corn

Fresh Corn is in season in the summer months, from July to September so you can find it everywhere. Depending on where you live, you may be able to find fresh Corn in the stalks or already shucked. Make sure the kernels of the Corn are firm and plump. If there are signs of mold, insects, or decay on any of the cobs, do not consume them.

There is always an abundance of corn products available throughout the year, including canned and frozen Corn. It is common for canned Corn to come in a cream sauce or with added sugar or salt. Make sure you read the ingredients label. There are plenty of corn-based items available in grocery stores throughout the year, including popcorn, cornmeal, starch, flour, corn grits, and porridge.

Corn Storage and Food Safety 

It's best to eat Corn as soon as it's picked. You can store Corn without or with the husks on in the refrigerator as long as it is covered. If you cook Corn, you can store it in the refrigerator for up to five days. Raw Corn should be consumed within one or two days of being removed from its husk.

You can also freeze or can corn at home if you want. Make sure you use dry or preserved corn products within the dates specified in the package.

Best Quality Corn Exporter in Pakistan

Polson Food is one of Pakistan's most reputable and top food exporters. It is one of our strengths to provide the best customer service. Our team keeps track of trades and provides step-by-step information to customers.

Except for other corn suppliers, we are always willing to assist our customers in any way we can. Polson Food puts all of its positive efforts into fulfilling the needs of its customers and strives to give the best Cereals & Grains to its customers that are pure, hygienic, and safe.