Corn is a very versatile and multifunctional food that can be eaten in its different presentations such as: fresh, frozen or canned corn, so it can be added to a healthy diet, providing insoluble fibers and nutrients.
The consumption of corn provides great health benefits, for example, it is a healthy gluten-free option, it helps digestion, intestinal health and moderately affects blood sugar.
Registered dietitian Elyse Homan of the Cleveland Clinicexplains that corn has many health benefits, including its high levels of insoluble fiber.
This type of fiber makes corn a low glycemic index food, that is, it is digested slowly, which in turn helps prevent blood sugar spikes from occurring.
corn nutritional value
When reviewing 100 grams of yellow corn grain we have an approximate of 74.3 grams of carbohydrates; 7.3 grams of fiber; 9.42 grams of protein; 35 milligrams of sodium and 10.37 grams of water, indicates Todo Alimento.
The caloric intake of 100 grams of yellow corn is 365 calories, they have 0 milligrams of cholesterol and 4.74 grams of fat.
Corn contains vitamin B-3, vitamin A or vitamin B-9 and minerals such as potassium, phosphorus, and magnesium.
Corn provides high levels of fiber
Among the benefits of this food, the specialist details the high content of insoluble fiber, which increases the volume of feces and prevents constipation. “The digestive system breaks down the fleshy part inside the corn grain, which contains nutrients, vitamins and fiber,” explains Homan.
Another aspect that promotes health is the contribution of corn fiber, which acts as a prebiotic, which acts as food for the healthy bacteria in the intestine.
Helps avoid blood sugar spikes
The dietitian explains that corn has a profile low in sugar, high in fiber and complex carbohydrates that make it a low glycemic index food.
This is because the “body gradually breaks down low-glycemic foods, providing a slower release of energy.”
Corn has a relatively low sugar content, for example, “a medium cob has 4 grams of natural sugar, less than a third of the sugar of an apple.”
A gluten free option
In its composition, corn does not contain gluten, nor is corn starch extracted from the grain, which is why it represents an option for those who suffer from celiac disease or gluten sensitivity.
However, the specialist recommends reading food labels to make sure there is no added gluten.
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