Looking for a delicious and healthy side dish or snack? Look no further than 2/3 cup (90 g) sweet corn! This small serving size is only 100 calories, making it a great addition to your meals.
Not only is sweet corn low in calories, but it's also packed with vitamins and minerals. This tasty vegetable is a good source of vitamin C, thiamin, and folate, among others. Plus, it's a good source of dietary fiber, which helps to support digestive health.
In this article, we'll explore the nutritional benefits of sweet corn, its role in digestion and the immune system, and share some delicious recipes to help you incorporate it into your diet.
Vitamins and Minerals in Sweet Corn
As mentioned, sweet corn is packed with vitamins and minerals. In particular, it's a good source of vitamin C, thiamin, and folate. Vitamin C is an antioxidant that helps to protect your body against damage from free radicals. Thiamin is important for the metabolism of carbohydrates, while folate is important for cell growth and development. In addition to these vitamins, sweet corn also contains smaller amounts of other essential vitamins and minerals, like potassium, magnesium, and vitamin A.
How Many Carbs are in Sweet Corn?
If you're watching your carbohydrate intake, you might be wondering how much sweet corn you can eat. One 2/3 cup (90 g) serving of sweet corn contains about 18 grams of carbohydrates. While this might seem like a lot, keep in mind that these carbohydrates come primarily from fiber. In fact, one serving of sweet corn contains 2 grams of dietary fiber, which can help to slow down digestion and keep you feeling fuller for longer.
The Fiber Content of Sweet Corn
As mentioned, sweet corn is a good source of dietary fiber. In addition to helping keep you feeling fuller for longer, fiber plays an important role in digestive health. Fiber helps to move food through your digestive system and can also help to prevent constipation. It can also help to lower cholesterol levels and regulate blood sugar levels.
Sweet Corn Calories in Different Portions
Wondering how many calories are in different portions of sweet corn? Here's a breakdown: - 1 ear of sweet corn (90 g): 100 calories - 1 cup of sweet corn kernels (165 g): 154 calories
Is Sweet Corn Good for Digestion?
Yes! Sweet corn is a good source of dietary fiber, which can help to support digestive health. In addition, sweet corn contains resistant starch, which is a type of carbohydrate that resists digestion in the small intestine. Instead, it passes through to the large intestine, where it can be fermented by bacteria. This fermentation process can produce beneficial compounds that can help to improve gut health.
The Antioxidant Properties of Sweet Corn
As mentioned, sweet corn contains vitamin C, which is an antioxidant. Antioxidants help to protect your body against damage from free radicals, which are unstable molecules that can damage your cells and contribute to chronic diseases. In addition to vitamin C, sweet corn also contains other antioxidants, like lutein and zeaxanthin. These compounds are important for eye health and may also have anti-inflammatory properties.
Sweet Corn's Role in the Immune System
As mentioned, sweet corn contains vitamin C, which is important for immune function. Vitamin C helps to support the production of white blood cells, which are important for fighting off infections and diseases. In addition, sweet corn also contains other immune-supporting compounds, like beta-carotene and quercetin. These compounds have anti-inflammatory and antioxidant properties, which can help to support overall immune health.
Sweet Corn as an Excellent Source of Energy
Sweet corn is a good source of carbohydrates, which are the body's preferred source of energy. This is because carbohydrates are quickly broken down into glucose, which the body can use for fuel. In addition, sweet corn contains B vitamins, like thiamin and niacin, which are important for energy metabolism. These vitamins can help the body convert food into energy more efficiently.
The Health Benefits of Sweet Corn
In addition to the specific benefits mentioned above, sweet corn has a number of other health benefits. These include: - Weight management: Sweet corn is low in calories and high in fiber, making it a great addition to a healthy diet for those looking to lose weight or maintain a healthy weight. - Eye health: Sweet corn contains lutein and zeaxanthin, which are important for eye health and can help to prevent age-related macular degeneration.
Delicious Sweet Corn Recipes
Looking for some tasty ways to incorporate sweet corn into your diet? Here are a few recipes to get you started: - Grilled sweet corn with cilantro lime butter - Sweet corn and black bean salsa
"Food is not just fuel, it's information. It talks to your DNA and tells it what to do." - Dr. Mark Hyman
5 FAQs About Sweet Corn
1. Is sweet corn healthy?
Yes, sweet corn is a healthy vegetable. It is low in fat and high in fiber, vitamins, and minerals. It is a good source of vitamin C, thiamin, and folate.
2. How many calories are in sweet corn?
There are 100 calories in 2/3 cup (90 g) of sweet corn. However, the calorie content can vary depending on how it is prepared and served.
3. Can sweet corn be part of a weight loss diet?
Yes, sweet corn can be part of a weight loss diet. It is low in fat and high in fiber, which can help you feel full and satisfied. However, it is important to watch portion sizes and choose healthier cooking methods, such as grilling or steaming.
4. Is sweet corn gluten-free?
Yes, sweet corn is naturally gluten-free. However, some processed sweet corn products may contain gluten, so it is important to read labels carefully if you have a gluten intolerance or allergy.
5. How should sweet corn be stored?
Fresh sweet corn should be stored in the refrigerator with the husks on, and consumed within three to four days. Cooked sweet corn can be stored in an airtight container in the refrigerator for up to four days.