Those sweet corn stalls at the Metro or your local station might be tempting. Though sweet corn is nutritious in its own right and contains dietary fibre, which aids regular bowel movements and prevents constipation, N Lakshmi, dietician, Kamineni Hospitals, Hyderabad, explained that its excessive consumption may lead to gas and bloating.
So as much as you may love it, exercising caution is necessary.
Let us take a look at what the other health benefits of eating sweet corn are and any precautions one might need to take.
Nutritional profile of sweet corn
Sweet corn is a nutritious vegetable with a 100-gram serving typically providing the following nutrients, according to Lakshmi.
– Calories: 86
– Carbohydrates: 19 g
– Protein: 3.2 g
– Fat: 1.2 g
– Dietary Fiber: 2.7 g
– Vitamin C: 9.2 mg
– Vitamin B1 (Thiamine): 0.2 mg
– Vitamin B3 (Niacin): 2.14 mg
– Folate: 42 mcg
– Potassium: 270 mg
– Phosphorus: 89 mg
– Magnesium: 37 mg
Health benefits of sweet corn
Sweet corn offers a range of health benefits, thanks to its nutritional profile. Lakshmi explained what they are.
Sweet corn aids in healthy digestion. (Source: Freepik)
– Aids digestion: It is a good source of dietary fibre, aiding in healthy digestion and preventing constipation.
– Promotes eye health: Sweet corn contains valuable antioxidants such as lutein and zeaxanthin, which contribute to eye health.
– Rich in micronutrients: This vegetable also provides essential vitamins and minerals like vitamin C, thiamine, niacin, and potassium, supporting overall well-being.
– Low in fat content: With its low-fat content, sweet corn is an excellent choice for individuals aiming to manage their fat intake while enjoying its nutritional advantages.
Can diabetics consume sweet corn?
Diabetics can consume sweet corn, but they should do so in moderation, mindful of their carbohydrate intake, said Lakshmi, as it can affect blood sugar levels.
Portion control is essential, and it is advisable to pair sweet corn with sources of protein and fibre to help stabilise blood sugar. Regular monitoring of blood sugar levels to incorporate sweet corn into a diabetes-friendly meal plan.
Is it beneficial for pregnant women?
Sweet corn can be a part of a pregnant woman’s diet as it provides essential nutrients such as folic acid, which is important for foetal development, according to Lakshmi.
‘However, overconsumption should be avoided, and pregnant women should maintain a balanced diet with a variety of foods to ensure proper nutrition.’
Pregnant women should maintain a balanced diet (Source: Freepik)
Precautions to take
When enjoying sweet corn, it is important to be aware of potential considerations, Lakshmi explained.
– Allergies: While sweet corn allergies are rare, individuals with a history of corn allergies should exercise caution.
– Sugar levels: Sweet corn contains natural sugars, but it is not excessively high; however, moderation is advisable, especially for those monitoring their sugar intake.
– Overconsumption: Overconsumption of sweet corn, as with any food rich in fibre, can lead to digestive discomfort like bloating and gas.
Myths and facts
Lakshmi debunked the following myths surrounding sweet corn.
Myth 1: Sweet corn is a high-sugar food.
Fact: While sweet corn does contain sugar, it is not extremely high in sugar, and its moderate consumption is generally safe for most people.
Myth 2: Sweet corn is fattening.
Fact: Sweet corn is relatively low in fat and can be part of a balanced diet, but portion control is important to manage calorie intake.
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