Sweet corn supports weight loss. Contrary to popular belief, it’s low in fat, sugar, and calories while it’s packed with fiber, antioxidants, and many minerals, and vitamins that regulate appetite, increase energy metabolism, and enhance fat burn.
All varieties are good for a balanced diet plan. You can enjoy corn raw or cooked.
Table of Contents
- Corn Varieties
- Benefits of Sweet Corn for Weight Loss
- How Much Can I Eat a Day?
- What’s the Best Time To Eat Corn For Weight Loss?
- Can I Eat a Sweet Corn Every Day?
- Is Sweet Corn A Superfood?
- After How Long Will I See A Difference?
- Fresh, Frozen, or Canned Corn?
- What’s The Best Way To Eat Corn?
- How To Perfectly Cook Sweet Corn?
- What’s The Sweetest Variety?
- Corn Can Make You Fat
- Popcorn vs Sweet Corn
- Can I Eat Corn Flakes While Dieting?
- Dangers of Eating Corn
- Who Should Avoid Corn Consumption?
- Can GMO’s Make Me Gain Weight?
- 24+1 Myths About Corn & Weight Loss
- Can I Depend on Sweet Corn For A Lean Body?
- 24 Fun Facts About Corn
Corn Varieties
The most common corn variety that we eat the kernels of is sweet corn. It’s widely cultivated and readily available fresh, frozen, and canned throughout the year in most regions.
Sweet corn is specifically bred to have a higher sugar content than other corn varieties, resulting in its characteristic sweetness and pleasant flavor for fresh eating.
Also, sweet corn kernels have a thin hull and soft, tender texture, making them ideal for eating directly off the cob or cooked in various dishes.
While other corn varieties exist, they are not typically grown or consumed for their kernels in the same way:
- Dent Corn: This is the most widely grown corn variety globally, but it’s used for industrial purposes like producing corn syrup, ethanol fuel, and other corn-based products due to its high starch content and lower sugar content compared to sweet corn.
- Flint Corn: Sometimes called Indian corn, flint corn has a hard outer shell and is often used for decoration or grinding into cornmeal due to its dense kernels.
- Popcorn: This variety has a unique hard kernel structure that explodes into fluffy popcorn kernels when heated.
Sweet Corn Cultivars
Yellow, white, and purple corn varieties are all cultivars of sweet corn, meaning they are cultivated varieties of the same species (Zea mays) selectively bred for specific traits. The color difference in their kernels arises from variations in the pigments they contain. Here’s a breakdown:
- Yellow corn is the most common type of sweet corn consumed globally. Its yellow color comes from the presence of carotenoids, specifically beta-carotene, which is a type of antioxidant.[1]
- White corn lacks the carotenoids present in yellow corn, resulting in its white kernels. However, white corn may still contain other pigments like anthocyanins in lesser amounts. White corn is often preferred for certain dishes due to its neutral flavor and ability to blend well with other ingredients.
- Purple corn gets its vibrant color from anthocyanins, a class of antioxidant pigments also found in blueberries and blackberries. Purple corn is gaining popularity due to its unique color and potential health benefits associated with anthocyanins.
Beyond yellow, white, and purple, there are other sweet corn varieties with blue, red, and speckled kernels. These variations are also due to different pigment combinations. Red maizes are colored by anthocyanins and phlobaphenes while orange and green varieties may contain combinations of these pigments.
The specific pigments present in each variety may offer additional health benefits.
While color is a prominent difference, there can be subtle variations in flavor and texture between colored corn varieties.
Some people may find yellow corn to be slightly sweeter than white corn.
Which is the Healthiest Corn Variety?
Based on current knowledge, purple corn seems to be the front-runner for the “healthiest” cultivar due to its anthocyanin content. Anthocyanins are antioxidants with various health benefits, potentially reducing inflammation and the risk of chronic diseases.
Regardless of color, incorporating a variety of vegetables, including different colored corn options, into your diet is the best approach for ensuring a well-rounded intake of essential nutrients and antioxidants.
Choose corn varieties you enjoy the taste and texture of. You can benefit from the nutrients in any colored corn you like to eat.
Benefits of Sweet Corn for Weight Loss
Yellow sweet corn is a good source of dietary fiber, which keeps your digestive system running smoothly and can help you feel fuller for longer. You’ll also find essential B vitamins and vitamin C, playing important roles in your body’s energy production and immune function.
And let’s not forget the beta-carotene, an antioxidant that gives corn its sunny color and converts to vitamin A, vital for good vision and immunity.
| Compounds | Amount (per medium Corn) | % DV |
|---|---|---|
| calories | 87,7 | 4,4% |
| protein (g) | 3,3 | |
| carbs (g) | 19,1 | |
| sugar (g) | 6,4 | 25,5% |
| fiber (g) | 2,0 | 5,8% |
| fat (g) | 1,4 | 1,8% |
| pantothenic acid (mg) | 0,7 | 14,6% |
| thiamine (mg) | 0,16 | 13,2% |
| phosphorus (mg) | 90,8 | 13,0% |
| niacin (mg) | 1,8 | 11,3% |
| folate (mcg) | 42,8 | 10,7% |
| magnesium (mg) | 37,7 | 9,0% |
| vitamin C (mg) | 6,9 | 7,7% |
| manganese (mg) | 0,17 | 7,2% |
| copper (mg) | 0,06 | 6,1% |
| potassium (mg) | 275,4 | 5,9% |
| vitamin B6 (mg) | 0,1 | 5,6% |
| riboflavin (mg) | 0,1 | 4,3% |
| choline (mg) | 23,5 | 4,3% |
| zinc (mg) | 0,5 | 4,3% |
| iron (mg) | 0,5 | 2,9% |
| selenium (mcg) | 0,6 | 1,1% |
| vitamin E (mg) | 0,1 | 0,5% |
| vitamin K (mcg) | 0,3 | 0,3% |
| calcium (mg) | 2,0 | 0,2% |
A Few Calories
Compared to processed snacks or fatty foods, sweet corn has a lower calorie density. This means you can eat a larger volume of corn for fewer calories, which can help you feel full without consuming excessive calories. A medium corn has only 88 calories while a cup (or a large corn) has 125 calories.
Promotes Satiety
Sweet corn is a good source of dietary fiber, both soluble and insoluble. A medium serving provides almost 6% DV.
Soluble fiber forms a gel-like substance in your stomach, slowing down digestion and promoting feelings of fullness that last longer.
Insoluble fiber adds bulk to your stool, promoting regularity and aiding in feeling satisfied after eating.
Additionally, sweet corn has a relatively high water content (around 76%). Water fills you up without adding significant calories, contributing to feelings of satiety.
Low Glycemic Index
The relatively low glycemic index (GI) of sweet corn (around 55-60) can be beneficial for weight loss.[3]
Glycemic index is a measure of how quickly a food raises blood sugar levels. A lower GI food like sweet corn causes a more gradual rise in blood sugar compared to high GI foods. This helps avoid blood sugar spikes and crashes that can lead to increased hunger and cravings. Stable blood sugar levels can contribute to feeling satisfied for longer and potentially reduce calorie intake.
When you eat high GI foods, your blood sugar rises rapidly, triggering the release of insulin, a hormone that helps your cells absorb glucose (sugar) from the bloodstream. While insulin is essential, chronically high insulin levels can promote fat storage. Lower GI foods like sweet corn lead to a more moderate insulin response, potentially aiding in weight management.
Gluten-free
Sweet corn itself is naturally gluten-free. Gluten is a protein found in grains like wheat, barley, and rye. Corn, on the other hand, is not a grain but a grass, and therefore does not contain gluten.
While gluten itself isn’t inherently fattening, people with gluten sensitivity or celiac disease may experience digestive issues. Once they adopt a gluten-free diet and their digestive system heals, their body absorbs nutrients more efficiently.
Be cautious of processed corn products like chips, snacks, or cereals, as they might contain added gluten ingredients or hidden sources of gluten through cross-contamination during processing.
Always check labels carefully if you have celiac disease or gluten sensitivity.
Antioxidants
Besides vitamins and minerals, corn is also an excellent dietary source of phenolic acids (ferulic acid, coumaric acid, and syringic acid), carotenoids and flavonoids (anthocyanins).
Due to its superior nutritional value, the regular consumption of whole grain corn may lower the risk of developing chronic diseases such as cardiovascular disease, type 2 diabetes, and obesity.[4]
Ferulic acid
Ferulic acid can effectively prevent belly fat and weight gain caused by a high-fat diet. It does this by affecting hormones that control food intake (insulin, ghrelin, and leptin), increasing the activity of enzymes that break down fats (lipases), and lowering inflammation from fat cells.[5]
Coumaric acid
Coumaric acid helps reduce fat, improve liver health, lower blood sugar, and decrease inflammation, making it beneficial for weight management and metabolic health.[6,7]
Studies showed that it reduces white fat tissue weight and fat cell size, decreases the hormone leptin which regulates fat storage, and lowers the activity and expression of enzymes and genes involved in fat production in both fat tissue and the liver.
Additionally, it increases the breakdown of fat in the liver and enhances fat excretion through feces, resulting in decreased liver weight and reduced fat buildup in liver cells. It also improves fasting blood glucose levels, lowers inflammatory markers, and improves insulin sensitivity.
Syringic acid
Syringic acid helps with weight loss and reducing obesity-related issues. Studies show that it prevents fat cells from maturing and reduces fat accumulation by increasing fat breakdown and decreasing fat production.[8]
In studies on mice, syringic acid reduced body weight, belly fat, and liver fat, improved insulin resistance, and lowered inflammation markers. It also increased beneficial hormones and boosted genes that promote fat burning.[9]
Carotenoids
Sweet corn is an excellent dietary source of carotenoids (per 100g):
- alpha-carotene, 16 mcg
- beta-carotene, 47 mcg
- lutein & zeaxanthin, 644 mcg
- beta-cryptoxanthin, 115 mcg
These compounds are powerful antioxidants that reduce oxidative stress and inflammation, both of which are linked to obesity. They improve metabolic health by enhancing insulin sensitivity and regulating lipid metabolism, which helps prevent fat accumulation.
Additionally, carotenoids can modulate appetite-related hormones, reducing food intake and promoting satiety.
Study
According to a recent meta-analysis study, researchers reviewed and analyzed data from 15 studies, including seven clinical trials and eight observational studies, with a total of 28,944 participants. The studies included different types of carotenoids like lycopene, astaxanthin, cryptoxanthin, alpha-carotene, and beta-carotene, and the duration of these studies ranged from 20 days to 16 weeks with doses from 1.2 to 60 mg per day.[10]
The researchers found that low levels of carotenoids in the blood were a risk factor for being overweight or obese.
They also discovered that taking carotenoid supplements led to significant reductions in body weight, body mass index (BMI), and waist circumference. Thus, following a diet rich in carotenoids is crucial for maintaining a lean body and good health.
Gut Health
A healthy gut allows for efficient absorption of nutrients from food, ensuring your body gets the energy it needs without needing to overeat. Gut bacteria influence how your body processes and utilizes energy. Certain gut bacteria are linked to a more efficient metabolism, promoting the burning of calories for energy rather than storing them as fat.
Keep in mind that the gut communicates with the brain, sending signals about hunger and fullness. A healthy gut microbiome might produce hormones that promote feelings of satiety and reduce cravings, leading to a more balanced calorie intake.
Furthermore, a healthy gut might prevent the low-grade inflammation linked to weight gain.
Why does Corn improve Gut Health?
Corn can regulate intestinal microbiota and promote intestinal health. According to recent studies, insoluble fiber from fresh seems to prevent and treat obesity due to its effects on intestinal health. Among others, fiber may play a beneficial role in insulin resistance and oxidative damage caused by a high-fat diet and promote the production of SCFAs, especially acetic acid, propionic acid, and butyric acid.[11]
These short-chain fatty acids (SCFAs) are produced by gut bacteria during the fermentation of dietary fiber.
Acetic acid may increase feelings of fullness (satiety) and decrease appetite, potentially leading to reduced calorie intake. Additionally, it may help regulate blood sugar levels, which can be beneficial for weight management and overall health.
Propionic acid might play a role in reducing the body’s ability to store fat and could promote the burning of fat for energy. Also, it may have anti-inflammatory properties, which could be linked to improved metabolic health and potentially weight management.
Butyric acid serves as a primary energy source for gut cells, promoting a healthy gut lining and potentially improving overall gut health. A healthy gut microbiome has been linked to better metabolic regulation and weight management. It might also improve insulin sensitivity.
May Prevent Saggy Skin
Sweet corn is a great dietary source of vitamin A, vitamin C, carotenoids and other antioxidants, copper, zinc, and even protein, compounds that are necessary for the natural synthesis of collagen by the body.
Collagen keeps the skin plump and firm. But rapid weight loss can be rough on this essential protein, leading to dreaded saggy skin. By boosting collagen production, you can help your skin rebuild its support system. This translates to tighter, more elastic skin that bounces back from wrinkles and fine lines.
Don’t forget to shield your skin from the sun’s harsh rays, another collagen enemy.
Remember, consistency is key. By incorporating these strategies regularly, you can help your skin recover from weight loss and maintain a youthful look.
Crunchiness
The crunchiness of sweet corn can actually aid in weight loss by promoting satiety and reducing overall calorie intake. Foods that are crunchy tend to require more chewing, which slows down eating and allows more time for the body to register fullness, leading to reduced food consumption.
How to Cook it for Crunchiness?
To maintain the crunchiness of sweet corn while cooking, you should cook sweet corn for a shorter duration to preserve its natural crunchiness. Steaming or microwaving for just a few minutes can help retain its crisp texture.
Grilling sweet corn on the cob can enhance its flavor while keeping it crunchy. Cook it over medium-high heat for a few minutes on each side until it’s slightly charred but still crisp. Quickly stir-frying sweet corn with a small amount of oil and seasonings can also help preserve its crunchiness while adding flavor.
Moreover, blanching sweet corn in boiling water for a brief period (about 1-2 minutes) can soften it slightly while maintaining its crunchiness.
Certainly, you could enjoy sweet corn raw for maximum crunchiness. Add it to salads, salsas, or as a topping for tacos and wraps for a refreshing crunch.
The key Role of B Vitamins
B vitamins help convert carbs, fats, and proteins into usable energy, which may support weight loss efforts. They aid in regulating various metabolic processes involved in fat metabolism which can contribute to fat burning and weight management.
Also, they help facilitate the absorption of essential nutrients, such as iron and magnesium, which are important for energy production and metabolism, potentially assisting in weight loss by optimizing nutrient utilization.
Also, certain B vitamins, like riboflavin (B2), niacin (B3), and pyridoxine (B6), are involved in neurotransmitter synthesis and function, which can influence appetite regulation and stress management, potentially aiding in weight loss by promoting a balanced mood and reducing emotional eating.
| B Vitamin | % DV |
|---|---|
| pantothenic acid (mg) | 14,6% |
| thiamine (mg) | 13,2% |
| niacin (mg) | 11,3% |
| folate (mcg) | 10,7% |
| vitamin B6 (mg) | 5,6% |
| riboflavin (mg) | 4,3% |
May Protect the Heart
Most noteworthy, B vitamins play a vital role in protecting your heart by regulating a molecule called homocysteine.
Think of homocysteine as a sticky substance in your bloodstream. When homocysteine levels get too high, it can damage the lining of your blood vessels, increasing the risk of inflammation and blood clots.
B vitamins, particularly B6, B9 (folate), and B12, act like enzymes, breaking down homocysteine and keeping its levels in check.
By regulating homocysteine, B vitamins help maintain healthy blood vessel function, potentially reducing the risk of heart disease, stroke, and other cardiovascular complications.
So, make sure you’re getting enough B vitamins from your diet or supplements to keep your heart healthy and strong.
Easy to Add to Any Diet
Moreover, sweet corn supports weight loss because it’s versatile and easy to incorporate into any diet routine.
Its convenience makes it simple to add to meals, whether as a side dish, salad topping, or ingredient in various recipes. Its natural sweetness and satisfying crunch make it a flavorful and satisfying addition to meals.
Additionally, sweet corn is easy to prepare, requiring minimal cooking time and effort.
Immunity
Sweet corn can contribute to improved immunity. It contains vitamins, such as vitamin C and beta-carotene (a precursor to vitamin A), which are known to support immune function.
Vitamin C acts as an antioxidant, helping to protect cells from damage and supporting the production of white blood cells, which are crucial for fighting infections.
Beta-carotene is converted to vitamin A in the body, which plays a role in maintaining the integrity of mucosal barriers in the respiratory and gastrointestinal tracts, acting as a first line of defense against pathogens.
Why do Good Immune Responses Enhance Weight Loss?
A good immune system supports weight loss by promoting overall health and metabolic function.
When the immune system is functioning optimally, it can help regulate inflammation, which is linked to obesity and metabolic disorders.
Additionally, a strong immune system can prevent illnesses that may hinder physical activity and dietary adherence, both of which are important for weight loss.
Moreover, a healthy immune system supports gut health, which is increasingly recognized as a factor in weight regulation and metabolism.
Effects of Minerals in Sweet Corn on Weight Loss
Phosphorus 13% DV
Phosphorus is essential for the metabolism of macronutrients which are key components of a balanced diet conducive to weight loss. It plays a crucial role in ATP synthesis, the primary energy currency of cells, which is necessary for physical activity and exercise, aiding in weight loss efforts.
Also, phosphorus is a vital component of bone structure and density, supporting overall health and mobility, which is important for maintaining an active lifestyle conducive to weight management.
Magnesium 9% DV
Magnesium helps regulate blood sugar levels and insulin sensitivity, which can reduce cravings and promote stable energy levels, supporting weight loss efforts. It’s involved in muscle contraction and relaxation, supporting physical activity and exercise performance, which can aid in weight loss and muscle maintenance.
Magnesium has calming effects on the nervous system, helping to reduce stress and promote relaxation, which may prevent emotional eating and support healthy weight management.
Manganese 7% DV
Manganese is involved in the metabolism of carbs, amino acids, and cholesterol, which are essential processes for energy production and weight management.
It acts as a cofactor for antioxidant enzymes, protecting cells from oxidative stress and inflammation, which can support overall health and weight loss.
Manganese also plays a role in bone formation and maintenance, supporting skeletal health and mobility.
Copper 6% DV
Copper acts as a cofactor for antioxidant enzymes, helping to neutralize free radicals and reduce oxidative stress, which can support overall health and metabolic function. Moreover, it is involved in energy metabolism and the synthesis of collagen.
Potassium 6% DV
Potassium helps regulate fluid balance in the body, which can prevent water retention and bloating, supporting a leaner appearance and healthy weight management.
It helps maintain healthy blood pressure levels, which can reduce the risk of heart disease and support overall cardiovascular health, important for maintaining an active lifestyle conducive to weight management.
Furthermore, potassium is essential for muscle contraction and nerve transmission, supporting physical activity and exercise performance, which aids in weight loss and muscle maintenance.
Zinc 4% DV
Zinc plays a role in appetite regulation and taste perception, which can influence food intake and satiety, supporting weight management efforts. Also, zinc is essential for immune function, helping to protect against infections and illnesses that may interfere with physical activity and dietary adherence, important for maintaining a healthy weight.
Iron 3% DV
Iron is essential for energy metabolism, as it helps transport oxygen to cells and tissues, supporting aerobic energy production and physical activity important for weight management. Additionally, it’s necessary for thyroid hormone synthesis and function, which regulates metabolism and energy expenditure, influencing weight management efforts.
How Much Can I Eat a Day?
A medium ear of corn (typically 6-7 inches long) can yield approximately 100 grams of edible kernels after removing the cob. This translates to roughly 88 calories.
One cup of kernels (145 grams) is a typical serving size for sweet corn. A cup of raw kernels provides around 125 calories, while a cup of boiled kernels provides 145 calories.
Focus on creating a sustainable, balanced diet that incorporates healthy options like sweet corn in moderation.
What’s the Best Time To Eat Corn For Weight Loss?
The timing of corn consumption has a lesser impact compared to your total daily calorie intake. As long as you stay within your calorie needs for weight loss, you can enjoy corn at any time of day.
In the Morning
Fiber in sweet corn helps you feel full for longer and may reduce cravings throughout the morning while carotenoids and other antioxidant compounds protect the skin, eyes, and hair from oxidative stress due to air pollution or sun radiation.
Sweet corn can be a healthy addition to a weight-loss breakfast, but it should be part of a balanced meal that includes a protein source like eggs, Greek yogurt, lean meats, cottage cheese, or tofu.
Breakfast Ideas with Sweet Corn
- Grilled Corn Salad with Quinoa: Combine grilled corn kernels with cooked quinoa, chopped tomatoes, cucumber, and a lemon-herb dressing for a refreshing and filling salad.
- Corn and Veggie Skewers: Thread cherry tomatoes, bell peppers, zucchini chunks, and corn kernels onto skewers and grill for a fun and colorful snack. You can drizzle them with a light olive oil and balsamic vinegar glaze.
- Cottage Cheese with Sweet Corn & Berries: Mix fresh or frozen berries with a dollop of cottage cheese and a sprinkle of roasted sweet corn kernels. This snack offers protein, fiber, and sweetness.
- Sweet Corn & Avocado Toast: Toast a whole-wheat slice of bread, top it with mashed avocado, and sprinkle with roasted or steamed corn kernels. Drizzle with a little olive oil and balsamic glaze for a delicious and satisfying snack.
As a Snack
Snacking on sweet corn alongside a protein source can promote satiety and manage blood sugar levels. Sweet corn is relatively low in calories, making it a great option for a filling yet low-calorie snack while the natural sugars in sweet corn provide a quick energy boost, helping to curb hunger and prevent overeating later in the day.
After all, sweet corn is easy to prepare and versatile, making it a convenient snack option that can be enjoyed in various ways.
Easy Snack Ideas
- Grilled Sweet Corn: Grill sweet corn on the cob and sprinkle with a little salt and lime juice for a delicious and crunchy snack.
- Sweet Corn Salad: Mix sweet corn kernels with diced tomatoes, cucumbers, red onion, and a squeeze of lemon juice for a refreshing salad.
- Corn and Avocado Salsa: Combine sweet corn with diced avocado, red bell pepper, cilantro, and lime juice for a healthy and tasty salsa.
- Spicy Corn Snack: Toss sweet corn kernels with a bit of olive oil, chili powder, and a pinch of salt, then roast in the oven until slightly crispy.
- Corn and Black Bean Salad: Mix sweet corn with black beans, chopped bell peppers, red onion, and a light vinaigrette for a protein-packed snack.
- Corn and Yogurt Dip: Blend sweet corn kernels with Greek yogurt, a little garlic, lemon juice, and herbs to make a creamy and nutritious dip.
- Sweet Corn Soup: Puree cooked sweet corn with vegetable broth, a dash of salt, and pepper for a light and warming snack soup.
- Sweet Corn and Cheese Quesadilla: Place sweet corn kernels and a small amount of shredded cheese between two whole wheat tortillas and cook until the cheese is melted and tortillas are crispy.
After the Gym
Eating sweet corn as part of a post-workout meal can aid in recovery, muscle growth, and achieving a lean physique.
Sugar in sweet corn (about 6.4 grams per serving) helps replenish glycogen stores depleted during exercise, providing the energy needed for muscle recovery while its moderate protein content contributes to muscle repair and growth.
Moreover, magnesium and potassium support muscle function and reduce cramping.
For best results, include sweet corn in a balanced post-workout meal with protein sources like lean meats, legumes, Greek yogurt, or dairy.
At Lunch
Another great time of the day to consume sweet corn is at lunch. It helps control hunger throughout the afternoon and prevents energy dips that are very common around 5 p.m. that can lead to unhealthy, calorie-dense snacking.
However, it’s important to be cautious about portion sizes and added ingredients, such as butter or creamy sauces, which can increase the calorie count. Balancing sweet corn with a source of protein and healthy fats can create a well-rounded, nutritious meal that supports weight loss goals.
At Dinner
Eating sweet corn for dinner can support weight loss and promote a good night’s sleep. They can prevent late-night snacking and overeating which is a common cause for obesity. The natural sugars provide a gradual energy release, preventing spikes and crashes that could disrupt sleep.
Moreover, carbs, certain B vitamins, magnesium, and iron in sweet corn can increase serotonin production, a neurotransmitter that helps regulate sleep.
Additionally, a serving of sweet corn provides 5.5% of the recommended daily intake of tryptophan, an amino acid that is converted to serotonin and melatonin, hormones that regulate sleep.
Can I Eat a Sweet Corn Every Day?
Yes, you can eat sweet corn every day as part of a balanced diet. It’s a healthy food that its regular consumption could enhance fat burning.
However, it’s important to ensure variety in your diet to get a wide range of nutrients. Be mindful of portion sizes and avoid adding excessive butter or salt to keep your corn healthy.
Including sweet corn in moderation alongside other vegetables, proteins, and whole grains can contribute to a well-rounded, nutritious diet.
Is Sweet Corn A Superfood?
Sweet corn is often considered a nutritious addition to the diet but may not fully qualify as a “superfood” by conventional standards.
It offers several health benefits, such as being low in calories, high in fiber, and rich in essential vitamins and minerals as well as many carotenoids and other antioxidant compounds.
However, compared to traditional superfoods like blueberries, kale, or quinoa, sweet corn may have a lower concentration of these beneficial compounds.
While it is a healthy, versatile, and nutritious food, its superfood status is more subjective and may depend on individual dietary needs and health goals.
After How Long Will I See A Difference?
To lose weight, you need to create a calorie deficit. This means burning more calories than you consume.
For instance, replacing a 280-calorie snack (a typical Snickers bar) with an 88-calorie corn cob creates a deficit of 192 calories per snack. Let’s say you replace a daily Snickers with a corn cob, creating a 192-calorie deficit each day. In a week, that adds up to a 1344-calorie deficit.
To lose 1 pound, you need to burn a deficit of 3500 calories. So, based solely on this snack swap, it would theoretically take over 2.5 weeks to lose 1 pound or about 6 months to lose 10 pounds, assuming all other factors like diet and physical activity remain constant.
However, this is a simplified example. Don’t rely solely on snack swaps. Aim for a well-rounded diet rich in fruits, vegetables, whole grains, and lean protein sources.
Weight loss is a journey, not a race. Focus on making healthy changes you can maintain for the long term. Replacing sugary snacks with healthier options like corn is a great step, but it’s one piece of the puzzle.
Fresh, Frozen, or Canned Corn?
Fresh corn is the ideal choice for maximizing nutrient intake while frozen corn is a good alternative when fresh isn’t available. Canned corn can be consumed occasionally, but prioritize fresh or frozen for optimal health benefits. Choose options with no added sodium.
Fresh Corn
Fresh corn has the most vitamins, minerals, and antioxidants compared to frozen and canned options while it retains its natural flavor and requires no additives.
On the other hand, fresh corn might not be readily available year-round depending on your location and also, it spoils quickly and needs to be consumed within a few days of purchase.
Frozen Corn
Frozen corn is available year-round and requires minimal prep and it cooks faster than fresh corn.
Compared to fresh, frozen corn might have slightly less vitamin C due to blanching before freezing but flash freezing helps preserve vitamins and minerals compared to canned corn.
Freezing sweet corn deteriorates it to an extent. Modern techniques minimize tissue damage though. Sweet corn can be frozen for longer storage while retaining its quality by using brine freezing or strong wind freezing techniques. These methods help preserve the corn’s color, sweetness, and antioxidant activity, slowing down the loss of these beneficial qualities.[12]
Keep in mind that some frozen corn varieties have added sodium. Check labels for options with no added salt.
Canned Corn
Canned corn has the longest shelf life of the three options and doesn’t require refrigeration. Also, canned corn is readily available year-round and requires minimal prep.
However, the canning process can lead to a significant loss of vitamins, especially vitamin C, and often contains high amounts of sodium. Some canned corn varieties have even added sugars. Check labels for varieties without added sugars and for low-sodium or no-salt-added options.
How to Choose the Freshest One?
Sweet corn is typically at its peak during the summer months. Look for locally grown corn, as this often translates to fresher cobs. Try to cook the corn as soon as possible. Fresh corn loses its sweetness over time.
Look at the Husk
The husk should be bright green and tightly wrapped around the cob. Avoid corn with dry, brown, or yellowed husks, as this indicates age and dryness. The husk should feel plump and moist, not flimsy or papery. This signifies the corn inside is still juicy.
Don’t peel or husk the corn before purchase. This exposes the kernels to air and speeds up drying.
Check the Tassels
Fresh corn has brown or slightly golden brown tassels. Avoid corn with black or dry tassels, as this suggests the corn is past its prime. The tassels should feel slightly sticky or tacky. Dry and crumbly tassels indicate an older cob.
Examine the Cob
Gently squeeze the cob. It should feel firm and full of kernels. Avoid cobs that feel soft or have missing kernels. The tip of the cob should be full of kernels, not hollow or dented. This indicates the corn developed fully.
Listen to the Snap
If you can carefully remove a little bit of husk from the tip, try gently squeezing the kernels. Fresh corn will produce a satisfying snap when the kernels are pushed against each other.
What’s The Best Way To Eat Corn?
Even though cooking reduces the vitamin C content, the overall antioxidant activity increases, making cooked sweet corn a healthier option. Actually, cooking sweet corn enhances its health benefits by increasing its antioxidant levels and releasing more ferulic acid.[13]
The longer you cook it, the more antioxidants are released, which can help reduce the risk of heart disease and cancer. Also, cooking sweet corn releases a beneficial compound called ferulic acid, which is good for fighting many diseases. Cooking increases the amount of this compound dramatically.
Raw Corn
Raw corn can be part of a weight loss plan due to its lower overall calorie content compared to cooked options with added fats. It preserves the most vitamins and minerals, especially vitamin C which is sensitive to heat.
On the other hand, raw sweet corn is less digestible due to the presence of cellulose in the cell walls. This might lead to bloating and discomfort. Also, sweetness might be less pronounced compared to cooked corn and has lower bioavailability of some nutrients like carotenoids.
Roasted Corn
Roasting sweet corn caramelizes natural sugars, enhancing its sweetness. It preserves some vitamins and minerals but some vitamin C loss can occur with heat exposure. Also, roasting might improve the bioavailability of carotenoids due to the breakdown of cell walls by heat.
Roasted corn can be part of a weight loss plan if minimal oil is used.
Boiled Corn
Boiling is a quick and easy cooking method. It preserves some vitamins and minerals but much higher amounts of vitamin C leach into water. Boiling might slightly improve carotenoid bioavailability and it’s a good option for weight loss due to its low-fat content.
Steamed Corn
Steaming corn preserves nutrients better than boiling due to less water exposure. But it’s slightly less flavorful compared to roasted corn.
Fried Corn
Frying sweet corn can be a tasteful snack due to its crispy texture and intense flavor. But it isn’t ideal for weight loss or nutrient preservation. It significantly increases calorie content due to the added fat from frying. Moreover, high heat can destroy vitamins and minerals.
For nutrient preservation, raw and steamed corn are the best options.
How To Perfectly Cook Sweet Corn?
Here’s a guide to help you achieve perfectly cooked corn every time:
Boiling: The classic and straightforward method.
- Secret: Freshness is key! Use just-picked corn for the best flavor and texture.
- Hack: Bring a large pot of water to a rolling boil. Add a pinch of sugar (optional) to enhance the sweetness.
- Perfect Cook: Shuck the corn and remove any silk. Carefully add the cobs to the boiling water. Fresh corn only needs 3-5 minutes, while older corn might need 7-8 minutes. Don’t overcook, or the kernels will become tough.
- Bonus Tip: Turn off the heat and let the corn sit in the hot water for an additional 5 minutes for extra juicy kernels.
Roasting: For a caramelized sweetness and smoky touch.
- Secret: Preheat your oven to a high temperature (around 400°F/200°C) for even roasting.
- Hack: Shuck the corn and brush the cobs with a thin layer of melted butter or olive oil. Season with salt, pepper, or your favorite spices like paprika or chili powder.
- Perfect Cook: Place the cobs on a baking sheet and roast for 15-20 minutes, turning occasionally, until the kernels are golden brown and tender.
- Bonus Tip: For extra smoky flavor, grill the corn cobs directly over medium heat for a few minutes per side before transferring them to the oven to finish roasting.
Grilling: Perfect for a summer BBQ with a delicious char.
- Secret: Preheat your grill to medium-high heat.
- Hack: Shuck the corn and soak the cobs in cold water for 10-15 minutes. This helps prevent burning.
- Perfect Cook: Pat the cobs dry and grill them directly on the grates, turning occasionally, for 5-7 minutes per side. Look for grill marks and slightly charred kernels.
- Bonus Tip: After grilling, brush the corn with melted butter or your favorite sauce for an extra burst of flavor.
Steaming: A gentle method that preserves nutrients.
- Secret: Use a steamer basket for optimal results.
- Hack: Fill a pot with a couple of inches of water and bring it to a boil. Place the steamer basket with the shucked corn cobs inside.
- Perfect Cook: Steam the corn for 5-7 minutes, or until the kernels are tender and bright yellow.
- Bonus Tip: Add a few herbs like thyme or rosemary to the steaming water for a subtle flavor infusion.
Frying (Not Recommended for Weight Loss): Only for special occasions.
- Secret: Use a deep fryer or a large pot with enough oil to completely submerge the corn cobs.
- Hack: Heat the oil to around 375°F/190°C. You can coat the corn in a light tempura batter for extra crispness (optional).
- Perfect Cook: Fry the corn cobs for 2-3 minutes or until golden brown and crispy. Drain on paper towels to remove excess oil.
- Safety First: Be extremely cautious with hot oil to avoid burns. Opt for healthier cooking methods for regular consumption.
What’s The Sweetest Variety?
Here are a few contenders:
- Honey & Pearl: This bi-colored (yellow and white kernels) hybrid is an All-America Selections (AAS) winner known for its exceptional sweetness and early maturity.[14]
- American Dream: This newer AAS winner features pale yellow and ivory kernels with exceptional sweetness and a desirable soft texture.
- Silver Queen: A classic white corn variety recognized for its crisp, sweet kernels and high yield. It’s a reliable choice for home gardeners seeking sweetness.
- Early Sunglow: This yellow corn variety matures early and offers a good balance of sweetness and tenderness, making it a great choice for those who enjoy fresh corn early in the season.
- Mirai: This aptly named Japanese variety translates to “future” and boasts intense sweetness with a tender texture. However, it might be more challenging to find depending on your location.
The fresher the corn, the sweeter it will taste. It is sweetest just after it reaches maturity on the stalk. If buying at a store, look for cobs with fresh-looking husks and avoid those with dried or yellowed husks.
Corn grown in warm, sunny climates with adequate moisture tends to be sweeter. But you could grow it in many regions, even if you’re an amateur gardener.
Here your find a step-by-step Guide to growing organic sweet corn.
Don’t overcook corn. It becomes tough and loses its sweetness.
Corn Can Make You Fat
Sweet corn itself won’t inherently make you fat. It’s all about portion control and how you prepare it.
While not a high-calorie food, it can contribute to weight gain if you’re not mindful of your overall calorie intake.
How you prepare your corn significantly impacts its calorie content. Plain roasted, boiled, or steamed corn is a healthy option. However, adding excessive butter, oil, sugary sauces, or heavy seasonings can significantly increase the calorie and fat content.
Even healthy foods can contribute to weight gain if eaten in excess. Stick to a reasonable serving size of corn, around one cob or one cup of kernels.
Stick to roasting, boiling, or steaming to minimize added fats.
Corn Products
However, many processed corn products can contribute to weight gain if consumed excessively.
Corn Flour can be a healthy option if used in moderation. It’s a gluten-free alternative to wheat flour. However, be mindful of the overall calorie content of baked goods made with corn flour. Opt for whole-wheat tortillas or whole-grain cornbread over refined versions.
Corn Flakes can be a part of a balanced breakfast, but most common varieties are high in added sugar and refined carbs. Look for options with whole grains and less added sugar.
Corn Chips are often high in calories, fat, and sodium. They can be a tasty occasional treat, but portion control is crucial. Consider healthier alternatives like baked veggie chips or homemade baked sweet potato chips.
High Fructose Corn Syrup (HFCS) is a major culprit for weight gain. HFCS is a highly processed sweetener often added to processed foods and beverages. It’s high in calories and can contribute to increased blood sugar levels. Limit your intake of products with HFCS on the label.
Corn Oil can be a neutral cooking oil option. It’s relatively high in unsaturated fats, but moderation is still key. All vegetable oils are particularly high in calories with a tablespoon containing around 124 calories!
Popcorn can be a healthy snack if air-popped and enjoyed plain. However, pre-packaged microwave popcorn often contains excessive amounts of butter, oil, and sodium, making it a calorie bomb. Opt for air-popped popcorn and season it yourself with herbs or spices.
Processed corn products tend to be higher in calories, unhealthy fats, and added sugars.
Popcorn vs Sweet Corn
Sweet corn naturally contains more sugar than popcorn, which can be a concern for blood sugar management, especially if consumed in large quantities.
Air-popped popcorn is a whole grain, meaning it contains all parts of the kernel (bran, germ, and endosperm), offering a more balanced nutrient profile.
Compared to sweet corn, popcorn is generally lower in calories and sugar, making it a better choice for weight management and blood sugar control. Popcorn can be a great snack option while dieting.
Moreover, popcorn boasts a higher protein content than sweet corn, contributing to satiety and potentially aiding muscle building.
However, the health benefits of popcorn depend heavily on preparation methods. Excessive butter, oil, or sugary seasonings can significantly increase calorie and fat content. Always opt for air-popped popcorn and limit added fats and sugars to maximize the health benefits.
Both popcorn and sweet corn can be enjoyed as part of a balanced diet when consumed in moderation and prepared in healthy ways.
Can I Eat Corn Flakes While Dieting?
Corn flakes can be an occasional part of a weight loss diet, but focus on moderation and choose options with minimal added sugar.
A typical serving of corn flakes (around 30 grams) is relatively low in fat and calories (around 120 calories). This can be helpful for creating a calorie deficit, which is necessary for weight loss. Also, they offer some fiber, which can help you feel fuller for longer and potentially reduce cravings.
However, many commercially available corn flakes are high in added sugar and they are generally low in protein.
If you stick to a serving of corn flakes a day, they are good for weight loss, as they provide dozens of nutrients!
Dangers of Eating Corn
Bloating: Raw corn can cause bloating due to its high fiber content. Cooked corn, especially steamed, might be easier to digest.
Certain Digestive Conditions: For those with irritable bowel syndrome (IBS) or other digestive issues, corn might worsen symptoms due to its fiber content. Consult a doctor if needed.
Allergies: While uncommon, corn allergies exist.
Anti-Nutrients: Corn contains phytic acid, which can interfere with the absorption of minerals like iron and zinc. Soaking or fermenting corn can help reduce this effect.
Aflatoxin Contamination: In rare cases, improperly stored corn can be contaminated with aflatoxins, toxins produced by mold. Look for fresh husks and avoid discolored or moldy kernels.
Pesticide Residues: Conventional corn is often treated with pesticides. Pesticide residues can have various health implications, including potential links to cancer and hormone disruption.
Sustainability: Large-scale corn production has significant environmental impacts. Issues include soil depletion, pesticide use, and high water consumption, which have broader implications for sustainability and ethics. Consider buying corn from sustainable farms if possible.
Who Should Avoid Corn Consumption?
People with Corn Allergies: While uncommon, corn allergies can cause reactions ranging from mild (itching, rash) to severe (anaphylaxis). If you experience any negative reactions after eating corn, consult a healthcare professional for diagnosis and guidance.
People with Digestive Issues: Corn’s high fiber content can cause bloating in some individuals. Additionally, those with irritable bowel syndrome (IBS) or other digestive sensitivities might find corn worsens their symptoms.
People on a Very Low-Carb Diet: Some extremely restrictive low-carb ketogenic diets might exclude corn due to its carbohydrate content. However, moderate corn consumption can be part of many healthy weight loss plans like the famous Mediterranean Diet.
People with diabetes can eat sweet corn in moderation.[15]
Can GMO’s Make Me Gain Weight?
No. There’s no scientific evidence that GMOs directly cause weight gain. However, it’s better to avoid their consumption for many reasons.
One major concern is the potential for allergenicity, as GMO sweet corn may introduce new proteins that could trigger allergic reactions in some individuals.
Additionally, the genetic modifications used in these crops often involve antibiotic-resistance genes, which could contribute to the growing problem of antibiotic resistance in bacteria, making infections harder to treat.[16,17]
The nutrient profile of GMO corn might also be altered, potentially leading to imbalances in essential nutrients that could affect overall health and nutritional status.
Furthermore, GMO sweet corn is typically engineered to be resistant to herbicides like glyphosate, resulting in higher pesticide residues on the corn. This increased exposure to herbicides has health implications, including potential links to cancer and hormonal disruption, as chemicals like glyphosate are suspected endocrine disruptors. These disruptions can affect metabolism and reproductive health, and increase the risk of certain cancers.[18,19]
The long-term health effects of consuming GMOs are still largely unknown, and the potential for unknown risks exists, as comprehensive long-term studies on human health impacts are limited.
There are also significant environmental concerns associated with GMO crops.
Environmental Concerns
Increased herbicide use can harm the environment and lead to cross-contamination with non-GMO crops, indirectly affecting human health through ecosystem degradation.
GMO crops can also lead to changes in agricultural practices that reduce biodiversity, making food supplies more vulnerable to pests and diseases. This loss of biodiversity can have far-reaching implications for food security and overall ecosystem health.
Ethical concerns regarding the use of GMOs, including issues of corporate control over seeds and agricultural practices, can also cause stress and moral dilemmas for consumers, indirectly affecting mental health.
The lack of clear labeling on GMO foods prevents consumers from making informed choices, leading to unintended consumption of GMOs and fostering anxiety and mistrust.
Is Organic Corn Worth the Cost?
Whether organic sweet corn is worth the extra cost depends on individual priorities. It isn’t a matter of weight loss but of health, environmental, and ethical concerns.
Organic sweet corn is grown without synthetic pesticides and herbicides, which means it is less likely to contain residues of these chemicals. For individuals concerned about the potential health risks associated with pesticide exposure, such as hormone disruption, cancer, and other chronic health issues, opting for organic may provide peace of mind.
Moreover, organic farming practices prohibit the use of genetically modified organisms (GMOs), which some people prefer to avoid due to concerns about long-term health effects and allergenicity.
Organic farming practices promote biodiversity, improve soil health, and reduce pollution from synthetic chemicals. By choosing organic sweet corn, consumers support farming methods that have a lower environmental footprint, contributing to the long-term health of ecosystems and communities.
The nutritional differences between organic and conventional sweet corn are typically minimal. Organic produce may have slightly higher levels of certain nutrients and antioxidants.
Organic sweet corn generally costs more than regular or GMO sweet corn due to the more labor-intensive farming practices and lower yields associated with organic farming.
For many consumers, the choice to buy organic is also influenced by ethical considerations and personal values. Supporting organic farming aligns with a commitment to environmental sustainability, animal welfare, and reducing the use of GMOs.
How to Recognize if it’s Organic?
In the United States, look for the USDA Organic seal. This indicates that the corn has been grown and processed according to federal guidelines addressing soil quality, animal raising practices, pest and weed control, and use of additives.
In other countries, look for equivalent certifications such as the European Union Organic logo, Canada Organic, or other national organic program seals.
Many grocery stores will clearly label organic produce with specific signage or on the price tag. Look for labels that say “organic.”
If you’re buying pre-packaged corn, the packaging will often indicate if the product is organic. Look for the term “organic” on the front or back of the package.
When shopping at farmers markets, ask the vendor if the corn is organic. Small-scale farmers might not always have formal certification but may still follow organic farming practices.
While non-GMO doesn’t necessarily mean organic, many organic products are also non-GMO. Look for non-GMO labels, which can be an indicator of organic practices, though this alone is not sufficient.
Last but not least, while not always a reliable method, organic corn may sometimes have a less uniform appearance compared to conventionally grown corn.
Price Look-Up (PLU) codes on produce stickers.
- Organic Corn: Organic produce has a five-digit code starting with the number 9 (e.g., 940XX).
- Conventional Corn: Conventional produce has a four-digit code starting with the number 4 (e.g., 4011).
- GMO Corn: If the corn were GMO, it would theoretically have a five-digit code starting with the number 8 (e.g., 840XX), though this is rarely used in practice.[20]
24+1 Myths About Corn & Weight Loss
Myth 1: Eating corn every day automatically leads to weight gain. Fact: Portion control and overall diet matter most. Corn can be enjoyed in moderation as part of a balanced daily menu.
Myth 2: You can’t snack on corn while dieting. Fact: Snacking on a small amount of plain roasted corn can be a healthy option compared to sugary snacks.
Myth 3: Sweet corn has more calories than other vegetables. Fact: While sweet corn has more calories than some vegetables, it is still relatively low in calories.
Myth 4: Sweet corn lacks protein. Fact: While not high in protein, sweet corn contains some protein and can complement other protein sources in the diet.
Myth 5: Sweet corn’s natural sugars are bad for weight loss. Fact: The natural sugars in sweet corn are not harmful when consumed in moderation and can provide quick energy.
Myth 6: Sweet corn is too high in carbs to eat while dieting. Fact: Corn has carbs, but it also offers fiber, which promotes satiety and can help manage calorie intake.
Myth 7: Eating corn with butter is a major weight loss setback. Fact: A small amount of butter won’t ruin your weight loss efforts, but moderation is key. Opt for healthy fats like olive oil in most cases.
Myth 8: It doesn’t matter how you prepare it for weight loss. Fact: Cooking methods matter. Stick to boiling, roasting, or steaming for lower-calorie options. Avoid excessive butter, oil, or sugary sauces.
Myth 9: Certain colors of sweet corn (like purple or red) are better for weight loss. Fact: While these varieties might have additional antioxidants, color doesn’t significantly impact weight loss.
Myth 10: You can’t eat corn raw for weight loss benefits. Fact: Raw corn has the most nutrients, but it might be less digestible. Cooked corn with minimal fat can be a good choice too.
Myth 11: Frozen corn is worse than fresh corn for weight loss. Fact: Frozen corn can be a good alternative when fresh isn’t available. It retains nutrients and is generally lower in sodium than canned corn.
Myth 12: Sweet corn has no nutritional value. Fact: Corn offers fiber, vitamins, and minerals. It contributes to a balanced diet.
Myth 13: Eating corn at night stalls weight loss. Fact: It’s more about total calorie intake for the day than when you eat corn. After all, sweet corn contains tryptophan and magnesium that relax the body.
Myth 14: Organic corn is always better for weight loss than conventionally grown corn. Fact: Both can be part of a healthy diet. Organic might be a preference but focus on portion control and preparation methods.
Myth 15: Corn is a complete protein source and helps with weight loss. Fact: Corn is low in protein. Pair it with protein sources like lean meat or beans for a more balanced meal.
Myth 16: Eating corn makes you bloated and hinders weight loss. Fact: Bloating might occur with raw corn due to fiber. Cooked corn, especially steamed, can be easier to digest.
Myth 17: Sweet corn is just empty calories and offers no weight loss benefits. Fact: Corn provides some nutrients and fiber, which can contribute to a healthy weight loss diet.
Myth 18: All cornbread is bad for weight loss. Fact: Look for cornbread made with whole grains and minimal added sugar. Enjoy it in moderation.
Myth 19: You can’t grill corn for weight loss. Fact: Grilling corn is a healthy option, but avoid excessive charring and use minimal oil.
Myth 20: Sweet corn is not versatile for weight loss diets. Fact: Sweet corn can be used in a variety of healthy dishes, making it a versatile ingredient for weight loss diets.
Myth 21: Sweet corn is as unhealthy as processed corn products. Fact: Whole sweet corn is much healthier than processed corn products like corn syrup or chips.
Myth 22: Sweet corn spikes blood sugar levels too much. Fact: Sweet corn has a moderate glycemic index and can be part of a balanced diet.
Myth 23: Sweet corn is high in unhealthy fats. Fact: Sweet corn is naturally low in fat and contains healthy unsaturated fats when cooked without added fats.
Myth 24: Sweet corn is difficult to digest and causes weight gain. Fact: While some people may find it hard to digest, it doesn’t directly cause weight gain unless consumed in excess.
Myth 25: Sweet corn is just a starch like potatoes. Fact: Sweet corn is also a source of fiber and essential nutrients, not just carbohydrates.
Can I Depend on Sweet Corn For A Lean Body?
Sweet corn on its own won’t guarantee weight loss. While it offers many nutrients, it lacks many others. Enjoy your yellow sweet corn, but remember to diversify your plate with other colorful vegetables for a truly nutrient-packed diet.
Remember, weight loss is more about overall calorie intake and exercise.
24 Fun Facts About Corn
Ancient Origins: Corn was first domesticated in southern Mexico over 10,000 years ago!
Traditional Medicine: Indigenous peoples of the Americas used sweet corn for medicinal purposes, such as treating urinary tract infections.
Botanical Identity: Sweet corn is technically a fruit because it comes from the flower of the plant and contains seeds.
Popcorn’s Cousin: Popcorn comes from a different variety of corn but shares a common ancestry with sweet corn.
Variety of Colors: Sweet corn can come in various colors, including yellow, white, and bi-color (a mix of both).
Tallest Stalk: The world record for the tallest corn stalk is over 48 feet tall![21]
Peak Season: Sweet corn is typically harvested in the summer months, making it a popular summer staple.
Antioxidants: Cooking sweet corn increases its antioxidant activity.
Ferulic Acid Boost: When cooked, sweet corn releases ferulic acid, which has been linked to cancer prevention.
Corn on the Cob: The most popular way to eat sweet corn is directly on the cob, often boiled or grilled.
Sweetness Factor: Sweet corn is harvested when its sugar content is at its peak, giving it its sweet flavor.
Ethanol Production: While sweet corn is primarily for eating, field corn (a different type) is used in ethanol production.
Starch Content: Sweet corn has a higher sugar and lower starch content compared to field corn.
Cross-Pollination: Sweet corn must be isolated from field corn to prevent cross-pollination, which can affect sweetness.
Per Capita Consumption: Americans consume more than 30 pounds of corn per person annually, though this includes all types of corn products.[22]
King of the Crop: Corn is America’s number one field crop, both in terms of value and volume of production.
Kernel Count: Each ear of sweet corn typically has about 800 kernels, arranged in 16 rows.
Flower Power: The cob you eat is actually the corn plant’s flower! Each kernel is a tiny individual floret that has been fertilized.
Ear Growth: The average sweet corn plant produces one to two ears per stalk.
Global Grub: Farmers grow corn on every continent except Antarctica. That’s impressive considering how different climates can be around the world.
Corn Silk Tea: Corn silk, the threads on the cob, can be brewed into a tea that is said to have diuretic properties.
Carbon Capture Champs: An acre of corn eliminates about 8 tons of carbon dioxide from the air during a growing season.[23]
Beyond the Kitchen: Corn is used in a surprising variety of non-food items, like fireworks, glue, fabric, crayons, and even plastics!
Popping Power: A single popcorn kernel can expand 40 times its size when heated![24]