I have watched Food Inc. and other films and books that constantly refer to the consequences of eating too much corn.
Corn takes on many different identities, most of which have been given a bad rep. It is either being wrongly fed to animals or causing nutritional problems in society.
its natural form (like corn on the cob), does corn have any nutritional value?
– Maggie Peurrung
The nutritional villains you refer to are the byproducts of corn.
High-fructose corn syrup, like all other sugars, provides calories that don’t satiate. In other words, it is completely feasible to down 400 calories of high-fructose corn syrup (ie: a large soda at 7-11) in a few minutes and still feel as hungry as we did before we took the first sip.
Corn oil, meanwhile, is extremely high in omega-6 fatty acids.
Unprocessed corn (i.e.: corn on the cob) is a different story. Remember, corn by-products are relatively new ingredients. Whole corn, meanwhile, has been consumed around the world for thousands of years.
A cup of cooked corn (or one large ear, in barbecue terms) provides 4 grams of fiber, 5 grams of protein, 20 percent of the daily requirement for folate, as much potassium as a medium banana, and 15 percent of our phosphorus and magnesium needs.
The combination of folate, potassium, phosphorus, and magnesium make corn a great defender against heart disease and high blood pressure.
Phosphorus, meanwhile, is the behind-the-scenes player helping our kidneys get rid of waste and is also necessary to keep our nervous system in check and running.
The healthiest way to eat corn is grilled or popped. Yes, popcorn (especially in an air popper) is a Small Bites-approved snack. Spice it up with some salt-free chili powder, cinnamon, or nutritional yeast for a heart-healthy, fiber-rich pick-me-up.