Corn is a well-loved grain and staple food in many cultures, and cooked yellow and white corn is an especially tasty and nutritious option for any meal. With only 107 calories per 100 grams of cooked corn and no added fat during cooking, it's an excellent choice for those watching their waistlines.

In addition to being low in calories, cooked corn is also high in essential macronutrients such as carbohydrates, dietary fiber, and protein. It contains all the essential amino acids the body needs to function properly, making it a great meat substitute for vegetarians and vegans.

In this article, we'll explore the many health benefits of cooked yellow and white corn, as well as some tips for incorporating it into your diet and delicious corn-based recipes to try at home.

Calories in Cooked Yellow and White Corn

As mentioned earlier, 100 grams of cooked yellow and white corn contains only 107 calories, making it a great option for those looking to lose weight or maintain a healthy weight. Additionally, the process of cooking corn increases the bioavailability of important nutrients such as carotenoids and antioxidants, making it a more nutritious option than raw corn. It's important to note, however, that the calories in cooked corn may increase if fats or high-calorie toppings are added during cooking or serving.

Macronutrients in Cooked Corn

In addition to being low in calories, cooked yellow and white corn is also high in essential macronutrients such as carbohydrates and dietary fiber, which aid in digestion and help regulate blood sugar levels. It also contains protein, which is essential for maintaining and repairing the body's tissues and organs. Corn is a particularly good source of lysine, an amino acid that is often lacking in plant-based diets. Corn is naturally low in fat and cholesterol, making it a heart-healthy choice.

Micronutrients in Cooked Corn

Cooked yellow and white corn is also a great source of essential micronutrients such as vitamins and minerals. For example, it's rich in vitamin C, which is essential for immune system function and collagen formation. It also contains vitamin A, which is important for vision and skin health, as well as various B vitamins that help convert food into energy. Corn is also a good source of minerals such as potassium, magnesium, and phosphorus, which are all important for bone health and proper nerve and muscle function.

Health Benefits of Yellow and White Corn

The high fiber content in cooked corn can help promote feelings of fullness and satiety, making it a great option for those looking to lose weight. The antioxidants and carotenoids in cooked corn have been linked to reduced risk of chronic diseases such as cancer and heart disease. Additionally, the protein and essential amino acids in cooked corn make it a great meat substitute for those following a vegetarian or vegan diet.

Ways to Incorporate Cooked Corn in Your Diet

Cooked corn is a versatile ingredient that can be incorporated into a variety of dishes. It can be added to salads, soups, and stews, or used as a filling for tacos and burritos. It also makes a great side dish when seasoned with herbs and spices like cumin, chili powder, or garlic. For a more filling and nutritious meal, try adding cooked corn to quinoa, brown rice, or other grains.

Corn-Based Recipes to Try at Home

Here are a few corn-based recipes to try at home: 1. Corn and Black Bean Salad: Combine cooked corn, black beans, diced tomatoes, chopped cilantro, and lime juice for a refreshing and flavorful salad. 2. Corn and Vegetable Fajitas: Sauté sliced onions, bell peppers, and cooked corn with fajita seasoning for a filling and delicious vegetarian fajita. Serve with warm tortillas and guacamole.

Tips for Cooking Yellow and White Corn

To cook yellow and white corn, start by shucking the ears and removing the silk. Bring a large pot of salted water to a boil and add the corn, cooking for 5-7 minutes or until tender. Alternatively, you can grill the corn on a barbecue or indoor grill for a smoky flavor. Avoid adding excess fat or calories during cooking by seasoning with herbs and spices instead of butter or oils.

How to Store Cooked Corn

To store cooked corn, allow it to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days or in the freezer for up to 6 months. To reheat cooked corn, simply microwave it for a minute or two or warm it up in a skillet with a little bit of oil.

FAQs about Cooked Yellow and White Corn

1. Can I eat cooked corn if I have a gluten allergy? Yes, corn is naturally gluten-free and safe for those with celiac disease or gluten intolerance. 2. Is there a difference in nutrition between yellow and white corn?

Conclusion

Cooked yellow and white corn is a delicious and nutritious grain that can be incorporated into a variety of dishes. It's low in calories and high in essential macronutrients and micronutrients that support overall health and wellbeing. By following our tips for cooking and storing corn, as well as trying out some of our delicious corn-based recipes, you can enjoy all the health benefits and delicious flavor of this versatile grain. So go ahead and add some cooked yellow and white corn to your next meal - your taste buds and your body will thank you.