Gluten-free, low fat, low sugar, high fiber, What is it?

9 Health benefits of corn!

Historical view:

About 10,000 years ago, farmers in southern Mexico (Balsas River Valley of Mexico) first cultivated corn from a wild grass called teosinte.
In Latin America, corn is a base for many traditional recipes, such as tortillas. In North and South America, corn is also grown and called maize. Corn was a staple at the first Thanksgiving dinner in 1621, eaten by the pilgrims of Plymouth Colony and members of the Wampanoag Tribe.

Overview:

Corn, or maize (Zea mays), is one of the most widely used grain crops worldwide and a starchy vegetable eaten globally. It is part of various traditions; for example, corn tortillas are part of Mexican food. In Mexico, street vendors sell "elote," a dish composed of corn on the cob, rolled in grated Cojita cheese and mayonnaise, and topped with ancho chili powder. You can enjoy eating corn in different ways. You can eat corn fresh, frozen, or as popcorn without adding extra salt and butter or oils. Corn is a source of minerals, vitamins, antioxidants, and fiber. Corn-based processed food (such as corn flour, corn oil, corn syrup, tortillas, tortilla chips, cornmeal, and polenta) may include added ingredients such as added sugar, saturated or trans fats, or added sodium, so it is important to check labels to ensure good nutritional value. Refined corn products are widely used such as popcorn. However, whole grain corn is more beneficial and has more nutritional value compared to the processed products.
Consumption of whole grains, including corn, has been associated with decreased risk of type 2 diabetes, cardiovascular disease, obesity, and cancer, and improvement of digestive tract health. Phytochemicals that are present in whole grain have antioxidant and antiproliferative effects.
In 2015, the American guidelines recommended consuming more than 170 g of grains daily; half of them should be whole grain. Unfortunately, about 90% of Americans do not consume the recommended whole grain portion.

Nutritional values of corn:

Corn is naturally gluten-free, low in calories, and low in fat. A half cup of fresh, frozen corn or a medium-sized ear of corn contains:
-About 77-100 calories
-About 23.5 grams of carbohydrates
-About 3 grams of proteins

-About 0.78 grams of fat. Most of that fat is polyunsaturated, which helps reduce cholesterol and inflammation. This fat does not include added oily fat and butter.
-2 grams of fiber
-3.78 grams of sugar
-7 milligrams of vitamin C
-244 international units of vitamin A
-5 milligrams of sodium
-294 milligrams of potassium
-4 milligrams of calcium
-32 milligrams of magnesium
-40 micrograms of folate

The main composition of corn is carbohydrates and water. Water content is about 10% and 75% in sweet corn. Carbohydrate content is about 75% of corn and 18% of sweet corn. Corn is rich in multiple vitamins (vitamin E, vitamin K, folate, pyridoxine, niacin, riboflavin, thiamine, ascorbic acid, and carotenoids), minerals (zinc, calcium, magnesium, sodium, potassium, and phosphorus), and starch. Vitamin C is present only in sweet corn. About 30% of lipids found in corn are monounsaturated, 50% polyunsaturated, with about 20% saturated lipids.

1-Carbs:

Corn is formed mainly of carbs (starch is the main composition, representing about 75% of corn dry weight), like all other cereal grains. Moreover, corn can provide small amounts of sugar (most of the sugar is sucrose). Sugar corn, or sweet corn, is a type of corn with higher sugar content and lower starch composition. However, sweet corn is not considered a high-glycaemic food (food that is digested and absorbed quickly, causing a rapid and sharp rise in blood sugar levels). Corn is a low- or medium-glycaemic food. A medium-sized ear of corn contains more sugar than a third of the sugar in a red apple. The body slowly breaks down low glycaemic foods, leading to a slower release of energy.

2-Fiber:

Corn can provide you a good amount of fiber. 3 cups of popcorn can provide about 3.5 grams of fiber. High fiber content, including both soluble and insoluble fibers, but the main composition is insoluble fiber, including cellulose, hemicellulose, and lignin.
Soluble fiber may help to reduce cholesterol, while insoluble ones help to enhance bowel movement and improve constipation in addition to supporting the healthy bacterial flora (microorganisms that normally live in the intestine).

3-Protein:

The protein content of corn ranges from 3 to 10%. The main protein composition is known as zeins, representing 40-50% of the total protein content. However, zein lacks some essential amino acids, so this is a poor-quality protein. Some inks, adhesives, candy, nuts, and coatings for pills are made of zein so they can be used in many industrial applications!

4-Corn oil:

Corn has low fat content. The fat composition of corn ranges from 2 to 5%. Corn oil can be made from corn germ, which is a by-product of corn milling and is rich in fat. Refined corn oil is composed mainly of linoleic acid, which is a polyunsaturated fatty acid.
Monounsaturated and saturated fats represent the rest of the corn fat composition. Corn oil also contains vitamin E and phytosterols, which can reduce cholesterol levels.

5-Vitamins and Minerals:

Corn contains several vitamins, minerals, and antioxidants. This depends on the type of corn; for example, popcorn is rich in minerals, while sweet corn is higher in vitamins.
-Vitamin E: the main function of vitamin E in the body is being a lipid-soluble antioxidant and maintaining membrane integrity. Vitamin E can protect from cardiovascular diseases and cancer, improve immune system function, and repair DNA damage. About 95% of vitamin E is found in corn germ.

Popcorn can be a healthy whole-grain snack if extra fat and sodium are not added. Unfortunately, most theaters and cinemas prepare popcorn that is high in salt and fat (a tub of popcorn may contain 2,650 milligrams of sodium and over 1,000 calories!).
It is better to prepare plain air- or microwave-popped popcorn. 3 cups of plain popcorn contain 3.6 grams of fiber and only 95 calories.

*Note that we are talking about the plain, healthy microwave popcorn.

-Manganese: it is an essential trace element that is present in high amounts in whole grains, legumes, fruits, and vegetables, but unfortunately it is poorly absorbed from corn due to phytic acid content.
-Zinc: it is an essential trace element. This is also poorly absorbed due to phytic acid content.
-Phosphorus: it is a mineral that is essential for growth and maintenance of body tissues. It is found in good amounts in sweet corn and popcorn.
-Copper: is an antioxidant trace element that is important to slow and prevent the development of age-related macular degeneration (AMD).

*Sweet corn:

Every year, an average American eats about 5.5 pounds of fresh sweet corn, so it is one of the most popular crops in the United States. Sweet corn contains pantothenic acid (vitamin B5), folate (vitamin B9 or folic acid), which is essential during pregnancy, pyridoxine (vitamin B6), niacin (vitamin B3) (cooking corn with an alkaline solution like limewater can increase the absorption of niacin), and potassium, which is an essential nutrient important for cardiovascular health.
Added salt and fat increase the risk of obesity and have negative effects on health. Try adding healthier alternatives like olive oil, lime juice, low-fat cheese, or a dash of chili powder or smoked paprika to enhance flavor.

6-Antioxidants:

Corn contains many antioxidants, like many other cereal grains, including anthocyanins; ferulic acid, which is one of the main polyphenol antioxidants in corn; lutein, which is one of the main carotenoids in corn that can protect your eyes from oxidative damage caused by blue light; zeaxanthin, which can also improve eye health; and phytic acid, which impairs the absorption of dietary minerals, such as zinc and iron. Antioxidants protect the body from free radicals that may cause heart diseases, chronic inflammation, cancer, diabetes, and many other disorders. Antioxidants also enhance the function of the immune system, fighting against infection.

-Phytochemicals in corn:

The Greek word “phyto” means plant. Phytochemicals are bioactive chemical compounds present in whole grains, fruits, and vegetables. Phytochemicals in corn are found mainly in the kernel and bran. Corn has a higher antioxidant composition compared to rice, oats, and wheat. The major antioxidant function of corn is due to phytochemicals.
A study showed that the majority of phytochemicals in corn are present in the bran and germ fractions, representing about 87% of total phenolic content (TPC), so corn flour with ground germ, endosperm, and bran is more beneficial and has higher bioactive compounds compared to refined corn-starch and refined corn oil. Red, blue, and purple corn contain higher concentrations of anthocyanidins (up to 325 mg/100 g dry weight (DW) corn). Yellow corn is rich in carotenoids (up to 823 μg/100 g DW corn), including lutein (50%), zeaxanthin (40), β-cryptoxanthin (3%), β-carotene (4%), and α-carotene (2%).

-Phenolics: are chemical substances including phenolic acids, tannins, flavonoids, coumarins, and stilbenes. Flavonoids and phenolic acids are the major compounds present in corn.

-Phenolic acids: are major phytochemicals that are present in corn and can be divided into hydroxybenzoic acid and hydroxycinnamic acid derivatives. The sour and bitter taste of corn is due to phenolic acids. Natural phenolic acids, including trans-cinnamic acid and ferulic acid, can act as fungitoxicants against Aspergillus flavus and Aspergillus parasiticus in corn. Ferulic acid is present mainly bound by ester bonds and linked to cell wall structures, including proteins, celluloses, and lignins. Thermal processing, fermentation, freezing, and pasteurization help release these bonds, increasing the antioxidant activity by 44%.

-Flavonoids: are the major phenolic compounds found in corn. Anthocyanins are water-soluble flavonoids responsible for the purple color of corn. In an animal study, it was found that anthocyanins reduced the risk of colon cancer and lowered it by 16.6% at 200 mg/kg treatment. Anthocyanins suppress the mRNA level of enzymes and inhibit the synthesis of triacylglycerol and fatty acids, so reducing the accumulation of triacylglycerol in liver and adipose tissue.

-Carotenoids: are found mainly in yellow corn. They are pro-vitamin A and antioxidants. Carotenoids are lipid-soluble, requiring 3–5 grams of fat/oils presented in a meal to be absorbed. Thermal processing may increase bioavailability of carotenoids.

-Carotenes: They are pro-vitamin A carotenoids being converted in the human body into retinol (vitamin A) through a reaction occurring mainly in the intestinal mucosa depending on the body's demands.

-Xanthophylls (lutein and zeaxanthin): they cannot be converted into vitamin A. Xanthophylls can absorb 90% of blue light reaching the macula (yellow spot) of the eye, protecting the eye from oxidative damage and stress caused by the short-wavelength light.

-Phytosterols: are plant sterols, essential components of plant cell walls and membranes. Corn oil is rich in phytosterols. The highest amount of oil, about 24.2%–30.7%, is present in the germ fraction. High intake of phytosterols can reduce total cholesterol concentrations and low-density lipoprotein (LDL) as they reduce the absorption of cholesterol from the intestine.
-Resistant Starch (RS): resistant starch can improve colon health and has a beneficial effect on blood sugar.

9 Health benefits of corn!

1-Eye health:

Cataracts and macular degeneration are two of the most common visual impairments and causes of blindness worldwide. A medium ear of yellow corn contains about 900 micrograms of antioxidants. Antioxidants, especially carotenoids like zeaxanthin and lutein, the predominant carotenoids in corn, can improve eye health. Lutein and zeaxanthin are present mainly in yellow and orange corn. Carotenoids are also known as macular pigments that exist in the retina, which is the light-sensitive inner surface of your eye, so they can protect against oxidative damage produced by blue light as mentioned before. High levels of carotenoids can also reduce the risk of macular degeneration and cataracts. Further research is needed.

2-Prevention of diverticular disease:

Diverticular disease, or diverticulosis, is a condition characterized by outpockets of the colonic mucosa and submucosa through weaknesses of muscle layers in the colon wall. Symptoms of diverticulosis include bloating, flatulence, cramps, changes in bowel habits like constipation or diarrhea, and less commonly bleeding and infection. A study that included 47,228 men suggested that popcorn may protect against diverticulosis. Participants who had higher consumption of popcorn were less likely to develop diverticulosis compared to those with lower consumption.

3-Digestive health:

As mentioned before, corn contains a high amount of insoluble fiber, which helps prevent constipation as it bulks up stool. Corn fiber acts as a prebiotic, promoting the function of healthy gut bacteria. The gut bacteria can produce short-chain fatty acids from corn; these fatty acids may reduce the risk of colorectal cancer.
Consumption of 20 g of resistant starch, as in corn and corn-based products, daily can promote digestive health. The recommended intake of dietary fiber is 14 g of dietary fiber per 1000 kcal (25 g per day for adult women and 38 g per day for adult men). Less than 3% of the US citizens consume the recommended portion of dietary fiber. Resistant starch (RS) may enhance fermentation and laxation, increasing the absorption of minerals, acting as prebiotics, and reducing the symptoms of diarrhoea.

4-Protecting heart:

It is predicted that by 2030, 23 million people will die around the world due to cardiovascular disease (CVD). Several studies concluded that whole grain consumption helps to reduce the risk of CVD. Researchers suggest that the high amount of viscous soluble fiber (β-glucans) found in whole grains lowers blood pressure and therefore decreases the risk of CVD. A meta-analysis of randomized controlled trials (RCT) found that whole grains such as corn, brown rice, and rye reduced the risk of CVD by 20-25% compared to refined grains due to lowering cholesterol and LDL without affecting high-density lipoprotein (HDL). Another study found that consumption of whole grains, including cornmeal, popcorn, oatmeal, brown rice, rye, barley, buckwheat, and millet, reduced the risk of CVD by 21%. A case-control study including 22 obese young men concluded that whole grain consumption reduced the risk of aortic stiffness associated with obesity, which also could reduce the risk of CVD.

A study in 2018 found that participants with high levels of cholesterol had their cholesterol reduced after consuming 4 tablespoons of corn oil per day in baked goods compared to those consuming the same amount of coconut oil. Phytosterols, which are present in corn oil, can reduce the levels of cholesterol in the body. Moreover, ubiquinone (CoQ10), a vitamin that reduces the risk of heart damage, is also present in corn oil. Consuming corn oil in moderate amounts can really benefit your body. Anthocyanins, which are antioxidants, can reduce blood pressure and protect against cancer and heart diseases.

5-Type II diabetics (T2D):

According to the World Health Organization (WHO), there were about 422 million diabetic people in 2014 worldwide, with 1.5 million deaths due to diabetes in the same year. Studies suggested that consumption of whole grain can reduce the risk of T2D. Whole grains are rich in fiber, magnesium, and vitamin E, which are involved in insulin metabolism, so regular consumption of whole grains could regulate insulin levels through enhancing satiety and lowering body weight index (BWI). A study including 24 men (10 were healthy and acted as the control group, and 14 were hyperinsulinemic (HI) and acted as the treatment group). Insulin response curves and fasting triglyceride concentration were lower in the high amylose consumption group compared to the other group. The study suggested that long-term consumption of high-amylose cornstarch may help to normalize insulin response in HI and diabetic individuals. A study found that daily consumption of 6-12 g of Resistant Starch Type 2 (RS2) that is present in corn has a beneficial effect on insulin levels and postprandial glucose (the level of blood sugar (glucose) measured after a meal), reducing the risk of T2D.

6-Obesity:

According to the WHO, about 2.5 billion adults (18 years and older) were overweight in 2022; 890 million of these were obese. In 2024, about 35 million children (under the age of 5) were overweight. A 12-year study including 74,091 US female nurses studied the effect of whole grains and dietary fiber intake on body weight and found that individuals who consumed more dietary fiber were 1.52 kg less compared to those who consumed lesser amounts, and individuals who consumed more whole grains had less body weight. According to the same study, obesity was positively associated with the consumption of refined grains. Corn bran provides a satiety feeling, so it can lower body weight and obesity risk. A study that included 20 healthy individuals detected that consumption of high-fiber muffins (8.0–9.6 g fiber) with resistant starch and corn bran was associated with a better effect on satiety.

7-Gluten-free option:

Corn is a great option for celiac disease or gluten sensitivity patients, as it is naturally gluten-free. If you are following a gluten-free diet, reading food labels carefully is important before buying any corn-based products because gluten may be added to some products.

8-Prostatitis:

Corn contains quercetin, which is an antioxidant. Researchers found that quercetin plays an important role in reducing inflammation of the prostate and treating prostatitis.

9-Alzheimer’s and dementia:
Quercetin can protect against Alzheimer’s and dementia. Researchers found that quercetin reduces neuroinflammation (inflammation affecting neuronal cells), therefore reducing the risk of dementia. A study involving mice showed that a protein found in corn may trigger the immune system to produce antibodies against proteins forming the toxic plaques in the brain that are present in Alzheimer's disease. However, further research is needed to prove this effect.

Potential downsides of corn:

1-Phytic acid (phytate):

Whole grain corn unfortunately contains phytic acid (phytate) like other cereal grains. As we mentioned before, phytic acid impairs the absorption of iron and zinc from the same meal. This is a problem for people whose diet depends on cereal grains and legumes and not having a well-balanced diet. Phytic acid is a problem if consumed in large amounts without being cooked. Sprouting, soaking, and fermenting corn can reduce the levels of phytic acid.

2-Mycotoxins:

Mycotoxins are toxic compounds produced by certain fungi (molds) that can contaminate crops of cereal grains and legumes. Mycotoxins that contaminate corn include aflatoxins, fumonisins, and trichothecenes. Adverse effects of mycotoxins occur mainly for people depending on corn as a dietary staple. Adverse effects of mycotoxins include risk of cancer and neural tube defects (one of the congenital anomalies). Improperly stored corn in Kenya caused 125 people to die due to aflatoxin poisoning in April 2004.
In 2023, a study of growing corn in Iowa throughout a drought year showed that weather extremities can increase the risk of fungal contamination of corn crops. Fungicides and proper drying techniques may prevent the risk of mycotoxins.

3-Corn may trigger the symptoms of Irritable Bowel Syndrome (IBS):
This depends on the type of preparation and the portion size. A high starch or high-fructose corn syrup may trigger the symptoms of IBS, such as stomach pain or cramps, bloating, and changes in bowel habits (diarrhea, constipation). Limiting portion size and choosing the right corn-based product can help you enjoy eating corn without worrying about IBS symptoms.

Adding corn to your diet can improve your health in different ways. Remember, a well-balanced diet is the best you can provide to your body.