In the summer, corn on the cob is frequently broiled or boiled. However, if you’re watching your carbohydrate intake, you may wonder how many carbs a serving of this delicious vegetable contains.
This article examines the nutritional value of corn on the cob, its carbohydrate content, and its effect on your diet as a whole.
What Varieties Of Corn Are There?
there are three varieties of corn
1. Yellow corn
2. White corn
3. Bicolored corn
How To Select The Finest Corn?
At farm stands, Corn is harvested early in the morning and sold on the same day, so you can be certain that it is fresh. The newer varieties retain their sweetness for an extended period of time before the sugars are converted to starch, and the corn becomes tough and mealy. Things become more complicated in a supermarket since you do not know how long the food has been in transit.
How can that be accomplished? The secret to finding the sweetest corn is to draw back the leaves an inch at the tip (don’t pull it back too far, or you’ll ruin it for the next customer). It must be loaded with kernels that appear plump and firmly wrapped.
However, you should not merely observe it. Feel the tassels that surround the grain. They must be moist, similar to an excellent hair moisturizer. Corn is past its apex if its kernels are yellow and dry.
Corn Nutritive Values
One medium-sized corn ear (6 3/4″ to 7 1/2″ long) has 88 calories, 1.4g of fat,3.3g of protein, and 19g of carbs. Corn is a great source of thiamin, fiber, potassium, and vitamins C, E, and A. The USDA gives the following information about food’s nutritional value.88 kcal
- Fat: 1.4g
- 15 milligrams
- 19 grams
- 2g Fiber
- 6,4g of sugars
- 3.3 grams
- 0.16 milligrams
- 6.9 milligrams
- 275 milligrams
- 0.5mg of iron
- 37.7mg of magnesium
- 0.5mg of zinc
- 0.7mg of vitamin B5
- 42.8mcg Folate
The carbohydrate content of one ear of maize is 19 grams. These carbohydrates contain 2 grams of fiber and 6.4 grams of natural sugars. Corn is categorized as moderate on the glycemic index scale, with a score between 56 and 69.2
The glycemic effect of eating maize with butter, fiber, or protein-containing foods significantly differs from eating it alone. Fats, fiber, and protein delay the release of blood sugars. The GI is a way to measure how food affects you when you eat it alone. It doesn’t tell you much about how food affects you when you eat it in a meal.3
Corn is inherently low in fat, containing only 1.4 grams per ear of average size. The majority of the oil in maize is comprised of heart-healthy monounsaturated and polyunsaturated fats.
Each kernel of corn contains slightly more than three grams of protein. Corn contains more protein than most other vegetables. Corn is a whole cereal, not a vegetable.
Vitamins and Minerals
Corn is an excellent source of thiamin, offering 13% of the daily value or 0.16mg. Additionally, corn is rich in potassium, iron, zinc, magnesium, phosphorus, and selenium. It also contains folate, vitamins C and E, and beta-carotene, a form of vitamin A.1
When ingested alone, one ear of corn contains approximately 88 calories. Adding butter will inevitably increase the number of calories and other nutrients, such as fat. One cup of corn (cut from the stalk) contains roughly 125 calories.
Unless you add another food item, such as salt, butter, oil, or other garnishes, there is no difference in calories between boiled and grilled ears of corn. However, some vitamins and minerals may be lost as the liquid boils.
Health Benefits Of Corn
Here are some healthy benefits of corn:
- Rich in Nutrients: Corn is an excellent source of essential nutrients, including vitamins A, B, and E, as well as minerals such as zinc, magnesium, and phosphorus. The body needs These nutrients for many things, like keeping the defense system strong, keeping bones healthy, and making energy.
- Dietary Fiber: Dietary Fiber Corn is rich in dietary fiber, facilitating digestion and preventing constipation. In addition to contributing to a sensation of satiety, fiber is advantageous for weight management because it promotes satiety.
- Antioxidants: Corn contains antioxidants, including eye-health-promoting carotenoids such as lutein and zeaxanthin. These antioxidants may reduce the possibility of age-related macular degeneration.
- Heart Health: Corn’s dietary fiber, folate, and potassium contribute to cardiac health. Folate and potassium are vital for maintaining healthy blood pressure, while fiber helps reduce cholesterol levels.
- Digestive Health: Corn’s insoluble fiber promotes healthy digestion by increasing stool bulk and encouraging regular bowel movements. It also nourishes beneficial gut flora, promoting a healthy gut microbiome.
- Energy Production: Corn’s starch content gives the body a steady supply of energy. Complex carbohydrates in corn release glucose slowly, which keeps blood sugar from going up and down.
- Skin Health: Corn’s vitamins and antioxidants are beneficial for skin health. Vitamin C, in particular, promotes the production of collagen, which is essential for skin elasticity.
- Weight Control: Corn is a great food for people trying to control their weight because it is low in calories and fat. Its fiber content also makes you feel full, which helps you avoid eating too much.
- Reduced Risk of Chronic Illnesses: Several studies have found that the antioxidants in corn may help lower the risk of Diseases like cancer and heart disease. But more research is needed to ensure these possible effects are real.
- Gluten-Free Option: Corn is inherently gluten-free, making it appropriate for those with gluten sensitivity or celiac disease.
- Energy Boost: Corn’s carbohydrates quickly surge energy, making it an ideal snack choice before or after physical activity.
- Bone Health: Magnesium and phosphorus, two minerals found in corn, contribute to bone health and help maintain robust bones.
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