Since we were little we have seen and recognized corn grains, well, now we are going to explain everything that is known about it, the different ways in which we can eat it, whether it has gluten or not, what nutritional properties it has, what benefits it brings us eat corn etc
Corn comes from ears of corn and there are different types, in the same way that there are different ways to consume corn, only grain, canned and popcorn, there are also flours, couscous and others.
Corn, far from serving to lose weight, does help the body to be healthier. Throughout the text we will know its nutritional values, how it got to Europe, what is the maximum amount that can be eaten in a day, as well as its main benefits.
What is corn?
It is a cereal that was brought to Europe after the discovery of America. There, up to 200 different varieties were cultivated. In the land of origin, the Indians called it "mahis" which means "what sustains life" and it became an essential element for survival.
In the 17th century it became the main forage cereal in Europe, at first it was not accepted as human food, but little by little its use spread.
Corn is gluten freeThat's why a lot of today's food products come with corn-based ingredients instead of using other cereals. It is a cereal that is not properly digested, which is why we sometimes see whole grains in our feces.
This is because this yellow cereal is rich in cellulose and has insoluble fiber, which is why it passes through our entire digestive system without shame or glory. Hence we defecate it whole. To avoid this, it is recommended to chew it well, otherwise we will have stomach ailments.
Nutritional values
The truth is that corn has certain important nutrients and that is why we must introduce this cereal into our weekly diet.
It is a cereal with many calories and high levels of carbohydrates, specifically, 100 grams of corn provide 365 kilocalories and 74,3 grams of carbohydrates. We also have no sugar, 7,3 grams of fiber, 10% is water and almost 10 grams of protein per 100 grams of corn.
Continuing with the nutritional values, we have vitamin A, B3 and B9. On the part of the minerals, we have calcium, iron, potassium, magnesium, phosphorus, selenium, zinc and sodium, all in normal values, pulling low.
Maximum amount and ways to eat it
The nutritional values of corn are extensive, but in very low percentages, so you only have to worry about the calories and the amount of carbohydrates. In other words, they are not suitable for very strict diets, such as the keto diet, where only a maximum of 30 grams of carbohydrates are allowed per day.
Despite this, corn is good for the body and is used very frequently in salads, although it is really sweet corn that gives food a lot of flavor. The maximum that is allowed is 200 grams, but it is rare to see someone eating so much, since we normally eat between 50 and 10 grams, and it is not a food that is consumed daily in our diet, but is consumed sporadically.
There are dozens of different ways to enjoy corn beyond opening a can or making popcorn. For example, stuffed wheat or corn cakes and add sweet corn, tomato, pasta and corn salads (many more ingredients can be added), Hawaiian pizza, Chinese rice, corn cream, cornbread, roasted legs stuffed with corn , sweet ham and cheese, bacon dumplings, corn and mushrooms, etc.
corn benefits
A food full of benefits of which we already know the maximum amount, recipe ideas, how it was introduced in Europe and its nutritional values. Now we just need to know why it is important for our diet.
Prevents anemia
We have seen that this cereal has several important minerals and several vitamins as well, and even if it is in low percentages, they are just as important because they accumulate with the rest of the food we eat during the day. In other words, our diet is not based only on corn, but we also eat other cereals, seeds, fruits, vegetables and little by little we manage to reach the daily amounts that the body needs to function perfectly.
Therefore, this yellow cereal helps us prevent anemia, especially because contains iron (15% per 100 grams of corn), and iron deficiency anemia is one of the most common and is due to a shortage of iron in the body.
Keeps bones and teeth strong
The calcium content is 1% per 100 grams of corn, a very low content, it is true, but this mineral is so important that everything counts and adds up to keep our bones and teeth in perfect condition. In addition, it is also important for the brain and helps learning and memory.
Calcium is a mineral that is absorbed with the help of vitamin D, so when we eat dairy products, we will try to ensure that they are of quality and if they are supplemented with vitamin D, the better and if they also have B12, even better.
Improves eye health
Our eyes are one of the main senses of the human being, without them, life is quite complicated for us. Taking care of eye health is something we pay attention to when we pass 35, according to a study, but we must do it much earlier.
We can help eye health through our diet, and that's where corn comes in, apart from other foods like carrots. This cereal provides the 7% per 100 grams of vitamin A corn and this is essential for our eyes and our skin, since it is an antioxidant that fights against oxidative agents.
Reduces the risk of heart disease
Here we really mean corn oil, but we don't recommend it too much, plus it's very hard to find. As regards the grain of this cereal itself, it has fiber, and this helps digestion and even the evacuation of feces with the consequent regulation of blood sugar and cholesterol levels.
To stay healthy, it is not necessary to obsess over this cereal, it is enough to introduce it from time to time in a dish within a healthy diet and practice sports regularly.
Contraindications of eating it daily
As we have seen in its nutritional values, it does have many vitamins and minerals, but it also has many carbohydrates and many calories, so if our intention is to lose weight, it is not recommended to consume this cereal very often.
A curiosity about this cereal is that its consumption is not recommended in people who smoke cigarettes daily. This is due to the high content of beta-carotene and there are scientific studies that ensure that smoking tobacco and consuming high doses of beta-carotene increase the chances of suffering from lung cancer.