Corn has been grown for thousands of years by cultures across the Americas, and for good reason. It’s a wholegrain carbohydrate that gives sustained energy, is low in fat, and provides fibre, B vitamins including folate, magnesium, potassium and the eye-friendly antioxidants lutein and zeaxanthin.
Wellness
Digestion. The insoluble fibre in corn kernels isn’t broken down in the gut, so it adds bulk and holds water, helping everything pass through comfortably.
Pregnancy. Corn provides some folate, a B vitamin that helps prevent neural tube defects affecting a baby’s brain and spine. It’s most important in the first month of pregnancy, often before a woman knows she’s pregnant, so women planning a pregnancy are advised to take a folic acid supplement as well as eating folate-rich foods.
Steady energy. Corn has a low to moderate glycaemic index, so it raises blood sugar gradually and gives a steady release of energy.
Mood and heart. Folate, together with other B vitamins, helps keep homocysteine in a healthy range. Higher homocysteine levels have been linked with both depression and heart disease.
Eyes. Yellow corn contains lutein and zeaxanthin, antioxidants that collect in the eye and help protect against age-related macular degeneration.
Beauty
Cornmeal face scrub. Fine cornmeal makes a gentle exfoliating scrub for oily skin. Mix a tablespoon with enough honey or natural yoghurt to make a paste, massage gently into damp skin, avoiding the eyes, and rinse thoroughly. Skip lemon juice on your face, as it can irritate skin and make it burn in the sun.
Weight management
Satisfying and moderate in kilojoules. With around 520 kilojoules (125 Calories) per cup of kernels plus filling fibre, corn is a sensible carbohydrate choice when you’re managing your weight. Go easy on the butter.
Cooking with corn
- Corn on the cob is simple, nutritious and an essential addition to any summer barbecue. A dressing of olive oil, lemon juice and herbs complements its flavour beautifully.
- Keep the cooking liquid and reduce it to make a flavoursome, naturally sweet corn stock to use in sauces and soups, or reduce it further to a glaze. Who said vegetarian meals were boring?
- Make a refreshing Mexican-style salad of charred corn, avocado, coriander and tomatoes, with a dressing of lemon juice, olive oil and garlic.
- Corn tortillas are a great way to eat corn. Fill them with your favourite meat or vegetables; I love roasted pumpkin, spicy salsa and crumbled goat’s feta.
- Good old-fashioned homemade creamed corn never goes out of style.
- Corn and coconut soup pairs well with prawns or a scattering of shallots. Use fresh or frozen corn kernels, a can of coconut milk, a little salt and green curry paste for flavour, and serve it blended or chunky.
- Polenta cooked with chicken stock and finished with a little Parmesan and butter makes a great base for bowl food and vegetarian dishes.
- Cornflour and polenta are great thickeners and bases for gluten-free baking. Check the label, as some cornflour is made from wheat.
- And good old-fashioned popcorn, popped in a little rice bran oil with roasted cumin and sea salt, is a delightful, healthy low-fat snack.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
