Corn, all the health benefits of this cereal

What are the properties of corn

Corn is interesting for health, it contains:

Nutritional values ​​of corn

Health Benefits: Is Corn Good For Your Health?

A 100-gram portion of boiled corn provides 5.7 g of dietary fiber. The latter are somewhat lazy transit allies. They reduce constipation and limit diarrhea. Dietary fiber also helps to better control blood sugar and cholesterol levels. They also help you control your appetite better by making you feel fuller and therefore fuller.

Fiber, vitamins: what are the benefits of corn?

Dietary fiber as well microbiota alliesin this way, they help prevent the occurrence of certain diseases, such as cardiovascular pathologies and colon cancer.

Corn also has a good amount B group vitamin, it mainly consists of vitamins B1, B2 and B3. First, vitamin B1 is mainly involved in carbohydrate metabolism, vitamin B2 is involved in energy metabolism, and vitamin B3 plays a role in energy release.

The health benefits don’t stop there. Contains corn vitamin E whose main property is antioxidant power due to tocopherols. Fat-soluble – stored by the body and insoluble in water – vitamin E helps to neutralize free radicals in the body. By limiting molecules that are harmful to cells, vitamin E can delay the onset of certain diseases (e.g. Alzheimer’s disease) and protect the body from aging.

Yellow corn contains carotenoids, some of which are precursors of vitamin A. “Retinol is the main precursor of the active vitamin A molecule. In humans and many animal species, it can also be formed from certain carotenoids (plant pigments), mainly ß-carotene,” emphasizes ANSES. Before filling in: “Vitamin A is essential at any age . His main role vision mechanism is now clearly established. It is also involved in the regulation (activation, inhibition) of gene expression, therefore it is involved in many functions of the body: embryo development, cell growth, regeneration of tissues (skin, intestinal mucosa), immune system… In addition to the properties of vitamin A, β-carotene can act as antioxidant (free radical scavenger) Antioxidants also reduce the risk of cardiovascular disease.

Another interesting feature is that corn also contains potassium and magnesium. Potassium is involved in “nerve transmission, muscle contraction, and heart function. It is also involved insulin secretionin carbohydrate and protein metabolism and acid-base balance,” summarizes ANSES. In turn, magnesium allows you to produce energy, metabolize calcium, etc.

Corn and carbohydrates

Another good thing about corn is the amount of carbohydrates in 100 grams of raw whole corn 67.2 grams of carbohydrates. These are mostly complex carbohydrates that help fill you up and prevent the cravings that are often responsible for snacking and weight gain.

Corn is also a source of folic acid. Vitamin B9 (or folic acid) plays an essential role in the production of genetic material and amino acids necessary for cell growth. “It plays an important role in the formation of red blood cells, the functioning of the nervous system (synthesis of neurotransmitters) and the immune system,” summarizes ANSES. Folic acid supplementation reduces the risk during pregnancy spina bifidafetal neural tube closure anomaly.

Corn and protein

A 100 gram serving of corn contains approximately 3.42 grams of protein. Higher amount than in other cooked vegetables.

Is corn high in calories? Does it make you fat?

There are 346 calories in a 100 gram serving of unprocessed whole corn. A can of canned corn contains about 106 kcal. As is often the case, the ingredients most often added to corn on the cob are high in calories (such as sauces or syrup if you decide not to use popcorn). Consuming corn is an ideal part of a balanced diet to take advantage of all its properties.

What is its glycemic index?

This cereal has an average glycemic index of 55. This glycemic index will cause your blood sugar to fluctuate too much.

Is corn a vegetable, a grain, or a starch?

Corn is a gluten-free grain. Good news for patients with celiac disease can eat corn without risking their health.

If you choose corn on the cob, you can enjoy it on the barbecue, on the grill, or even boiled in water. It is better to buy it in the market to ensure its freshness. Then consume as soon as possible. At the time of selection, the leaves should be green with round seeds.

Therefore, it is recommended to buy it as fresh as possible, preferably directly from the producer or in the market, and consume it immediately.

Small kernels of canned corn go well with green vegetable salads, cheese cubes, etc. With a vinaigrette, the beautiful yellow corn kernels can also be served with a sandwich or invited to a pasta or rice salad. Easy to use corn!

In Mexican cuisine, tortillas are often used as the basis for many recipes. corn flour is also the basis of many preparations in the kitchen.

corn identity card

Corn (Zea Mays) also called corn from Canada, this herbaceous plant belongs to the plant family Poaceae. Maize, which is yellow in color, is widely grown as a cereal for its grain.

These grains are available year-round if you choose to buy them canned. For those who like cobs, they are available during the summer months from July to September.


There are very few contraindications for the use of corn.

Information +

Chinese cake, close to our shepherd’s pie, is a typical dish in the history of Canada and Quebec in particular. The basis of the shepherd’s pie recipe is ground meat, mashed potatoes and corn. However, there are many options for this culinary preparation: with pumpkin puree, colored potatoes, replacing minced meat with lentils, etc. Shepherd’s pie can also be sprinkled with chili. The recipe was also recognized in the US.

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