There’s so much information out there on the nutritional value of corn (or lack there of), some of it valid, some of it not so much. How do we know if we should enjoy our corn or avoid it all together?
If vegetables were in a movie, I imagine kale and spinach would probably be the stars, or the superheroes. Broccoli and Brussels sprouts would be the wingmen, and romanesco cauliflower may bring in some comic relief.
Corn feels more like the villain to me. It doesn’t look like our heroes, and rarely receives any positive attention beyond a few summer weeks every year. People often brand it as having too much sugar to even count as a vegetable in the first place. If you search “best vegetables to eat every day” it doesn’t make the cut, and social media influencers will even tell you corn will make you gain weight, raise your blood sugar, and make you feel terrible.
But does it truly deserve this reputation, and how did it get branded like this in the first place?
Is Not Eating Corn A Trend?
As much as we think we aren’t swayed by trends, we all are, myself included.
We probably don’t even realize the things we do are “trendy” because everyone is doing it. So, it just starts to feel like a way of life. Right now, people are talking a lot about getting enough protein, eating cottage cheese, FODMAPs, and whether or not something is plant-based. It’s often part of the daily conversation.
But corn? That’s been trending on the no-no list for years, decades, perhaps. Many of us started to turn up our noses to corn after Michael Pollan exposed systemic issues, particularly with the pervasiveness of corn in the American Food systems with his Omnivore’s Dilemma in 2007. For others, corn may conjure up feelings of packaged TV dinners, or even cafeteria side dishes we were hoping to forget. For whatever reason, our distaste for corn has in many ways become a cultural norm.
But, in honor of the upcoming season, let’s give corn a chance by responding to some of the most common (and not so flattering) things that have been said about corn over time. Think of it like a gut check, or a fact check, or whatever you want to call it. I think corn deserves it!
1. Corn is not really a vegetable.
Per the USDA, fresh corn (e.g., corn on the cob and frozen corn kernels) is a vegetable, as it is harvested young enough that its kernels are full of liquid. When harvested at a more mature time and used dry for popcorn or cornmeal, corn is considered a whole grain.
2. Corn is too starchy.
Whole corn kernels act like whole grains in the sense that the kernel has a wide range of fibers, proteins, and micronutrients. So yes, it has starch (or high-glucose carbohydrate), AND the combination of its components create a well-balanced little package for digestion.
For reference, it can be helpful to see how corn compares on the Glycemic Index. This scale is 0-100, with zero creating no blood glucose spike after eating and 100 being a spike similar to pure glucose. For comparison, lettuce sits at about 15, corn kernels around 50, French fries are around 70, and candy is even higher. So corn is smack in the middle.
3. Corn is not nutritious.
I think it is! Here is the estimated (because every cob will be different) nutrition facts on corn:
One ear of corn on the cob has about 4 grams of protein, 3 grams of dietary fiber, as well as a hearty dose of magnesium, phosphorus, and potassium. Corn also contains iron, calcium, manganese, copper, zinc, vitamin A, several B vitamins such as B6, niacin, and folate, plus vitamin C, and vitamin E.
4. It’s best to eat corn in the summer.
I do love corn on the cob in the summer. And here in Lancaster, we are lucky to have so much to choose from, right off the farm, including white, yellow, and bi-color varieties. In mid to late summer, these corn kernels are usually juicier, have a firmer pop, and are sweeter and more flavorful than other times of year. Corn Ribs, Steamed Corn on the Cob, and Easy Grilled Sausage, Pepper & Corn Dinner are some of my favorite ways to enjoy it in season.
In-season corn can also be frozen and enjoyed during winter months. Some local farms will sell bulk frozen sweet corn, which is ideal for an afternoon project. And it will keep allllll those nutrients! This is a great option to consider.
Fresh summer corn, of course, is not available year round and is not shelf-stable like the corn in a market’s freezer or canned section. Fortunately, frozen and canned corn work beautifully in soups (Amish Style Chicken and Corn Soup), chilis (Aunt Peggy’s Turkey Chili) and mixed bean salads (Confetti Salad) and are incredibly cheap and convenient. These are major perks, and remember, this corn is frozen or canned at the peak of freshness, thereby retaining the many nutrients.
As a reminder, canned and frozen corn in mixed dishes (such as creamed corn) will have a different nutritional value because of the additional ingredients.
5. Humans weren’t meant to eat corn because it comes out whole in our poop.
I’m with you, seeing whole kernels of corn in the toilet is strange. But it actually makes sense and can also offer a helpful reminder.
Seeing whole kernels may mean we’re not chewing thoroughly enough, so slow down and enjoy the meal. Also, most fruits and vegetables have a combination of soluble and insoluble fibers. Both are very helpful for our digestion. Soluble fibers are what we find in bananas or the inside of beans and corn, and they dissolve in water so the stool is easier to pass. Insoluble fibers, such as potato skins, nuts, celery, and the outer layer of corn, are not broken down through human digestion adding bulk to stool and promoting regularity.
In essence, all the pieces of whole corn kernels help to maintain a healthy GI tract. So while corn isn’t completely digested, it’s still doing great work!
6. Corn is in everything we eat.
Corn grows well in the U.S. and farmers are incentivized to grow it for a wide variety of reasons. It’s plentiful, and can be eaten as whole kernels as well as broken down into byproducts and is a big part of most of the animal feed (at least those that are not pasture or grass-fed).
Corn is like any food. The less it’s processed, the more nutrients it tends to keep. Think about that process with an apple, skinned, and made into applesauce in the factory, or further yet into apple juice. But we don’t demonize apples because of this. So yes, a prepackaged corn muffin will have a different nutritional profile than same day corn picked off the farm.
The more corn-fed meat and processed foods we eat, the more likely we will eat more and more corn products. Meaning, less variety. And we know that limiting dietary variety limits our ability to get all the nutrition we need. While it’s not possible to lift out one ingredient and say this ingredient or that ingredient specifically causes disease, it’s clear that certain dietary patterns are associated with worse health outcomes.
With this in mind, excessive intake of ultraprocessed foods (which happen to contain corn byproducts, or highly processed corn, such as HFCS) like sodas, packaged salad dressings, snacks, and candy have been associated with chronic disease.
**Side note, here are other corn byproduct ingredients you may see on the back of packages, some of which maintain most of the whole kernel, some of which do not.**
- Corn flour is ground whole corn kernels, and is well used in gluten free baking.
- Cornstarch is made from the starchy center and acts as a thickening agent.
- Cornmeal doesn’t include the whole kernel (omits the bran), and is more coarsely ground.
- Masa harina is ground with no germ, and is used in corn tortillas and tamales.
7. Corn syrups are harmful.
Eating an excessive amount of sugar on a daily basis, whether it’s mostly from glucose, fructose, or corn byproducts like corn syrup, or high fructose corn syrup (HFCS) will likely lead to weight gain. While weight gain on its own may not cause poor health outcomes, it is most certainly cause for concern when in conjunction with behaviors such as excessive intake, or bingeing. Again, since ultraprocessed foods often contain HFCS, corn and poor health outcomes are thus linked.
In my personal opinion, while this message means don’t eat an excessive amount of corn syrups every day, it doesn’t mean they are inherently poisonous.
8. Corn is bad for us.
This is a blanket statement that has no real merit. The overarching point is, corn is like any food. The less it’s processed, the more nutrients it tends to keep.
Final Thoughts on Trends, Nutrition, and Research
We do everything we can to soak up as much information to keep ourselves and our family healthy. In some ways, we feel like we cast a wide net – we talk to people, we listen to the news, we read local and global sources, we listen to podcasts and we scroll through social media. We feel informed.
In other ways, that net is smaller than we think. We tend to choose like-minded people and organizations to follow. Because of this, the information we receive is tailor-made for us, perpetuating our own belief systems, and reinforcing what we want to hear. It’s not easy to call bluff, dismiss misleading claims, question fear mongering, and resist pressure to eat and drink what everyone else is. Especially when we trust and listen to these sources for other types of information. But it’s something to consider, to give ourselves a fact check, or a gut check, every once in a while.
I think it’s time to block out some of the noise. Can that be the new nutrition trend this year?!
Key Takeaways
-Eat corn with a smile and without the guilt. It’s tasty, highly nutritious, fibrous, and can be eaten anytime of year – though it is tastiest in the summer!
-Keep peak season frozen corn for recipes throughout the year.
-Use canned corn in dishes for ease and shelf stability.
-Eat a wide variety of foods to get all the nutrition you need!
Please leave any questions or comments below regarding corn. If you’re interested in personal nutrition counseling, read more about how you can connect with me one on one!
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