Beyond its barbecue staple status, corn is found in a wide range of foods. Everything from popcorn , cornbread, tortillas, chips, cornmeal, grits, cornstarch, corn syrup and cornflakes. You may not even realize all the places corn exists and how versatile it is.
Corn is a unique food, considered both a grain and a vegetable depending on when it is harvested, according to the U.S. Department of Agriculture . Sweet corn, whether fresh, frozen or canned, is classified as a vegetable. Dried and matured corn, on the other hand, is used to make corn products like cornmeal and is considered a whole grain.
According to the International Fresh Produce Association , sweet corn is the 14th most popular vegetable. And corn on the cob is a familiar sight in overflowing bins at local grocery stores during summer months.
Corn, like other starchy vegetables (think potatoes !), often gets a bad rap due to its starch content and sweet taste. This might leave you wondering: Is corn healthy? Let’s pull back the husk and chat more about what happens if you eat corn daily. After all, it truly is a staple found in so many pantries, fridges and freezers.
5 Things That Happen if You Eat Corn Everyday
1. You may have more energy
If you’ve ever followed a low-carb diet , you may find yourself fatigued and in a poor mood. Why? Because you are missing out on much-needed carbohydrates, the fuel your brain and body rely on every single day.
Chomping down on a single cob of corn provides you with 122 calories and 29 grams of nutritious source of carbs, according to USDA data. This helps you inch closer to meeting the daily recommended intake. According to the 2020-2025 Dietary Guidelines for Americans , carbs should make up 45% to 65% of your total daily calories, which translates to a goal of 225 to 325 grams of carbs per day, if you are following a standard 2,000-calorie-a-day diet.
Meeting your total carb needs is crucial for providing your body with the energy it needs to function. We need sufficient carbs daily for everything from thinking, walking, running and even breathing. And corn is a nutritious and delicious way to fuel your body with essential carbs.
Related: Here's Exactly What Happens to Your Body When You Eat Watermelon Every Day
2. Your gut health could improve
An ear of corn also gives you 3.5 grams of dietary fiber. Fiber is essential for keeping your digestive tract moving smoothly and preventing constipation. Corn packs both insoluble and soluble fiber , which contribute to overall digestive health by supporting healthy gut bacteria .
3. Your blood sugar could balance out
Corn is naturally sweet, which may lead some to believe it's unhealthy. However, the 5 grams of sugar in corn are natural sugars, like those found in fruits, vegetables and milk products—different from added sugar, found in sugary drinks or sweets.
While corn has 5 grams of natural sugar, its fiber content helps slow down the body’s absorption of sugar, preventing a significant spike in blood sugar compared to food with added sugar. An ear of corn also contains 4 grams of protein, which, along with the fiber, further supports healthy blood sugar management and prevents spikes.
Additionally, corn ranks moderate on the glycemic index(GI) , which measures how quickly a food raises blood sugar levels. This means corn has a slower and more controlled impact on blood sugar compared to high-GI food.
Related: Here's Exactly What Happens to Your Body When You Eat Cherries Every Day
4. Your eyes will thank you
Carrots get all the credit for containing eye-boosting nutrients, however, corn deserves praise too. Corn packs two essential carotenoids: lutein and zeaxanthin. Research suggests that these carotenoids play a role in protecting against age-related macular degeneration, a leading cause of vision loss, and may also slow the development of cataracts, which causes cloudiness in the eyes.
5. Your mood could improve
Did you know the more fruits and veggies you eat, the happier you may feel? Research found a connection between higher fruit and vegetable intake and improved mood. Studies have shown people who eat plenty of fruits and veggies tend to experience higher levels of self-efficacy and optimism, while also reporting fewer depressive symptoms. So, including corn on the cob or a cup of corn kernels in your diet can contribute to a brighter mood.
Related: Here's What Happens to Your Body When You Eat a Peach Every Day
Corn has a bounty of health benefits from supporting healthy vision and digestion to boosting energy levels and aiding blood sugar management. Remember, variety is key for a well-balanced diet. Aim to eat the rainbow by incorporating a range of colorful fruits and vegetables throughout the week to maximize your nutrient intake.
Corn has a bounty of health benefits from supporting healthy vision and digestion to boosting energy levels and aiding blood sugar management. However, it's important to remember that variety is key for a well-balanced diet, so aim to eat the rainbow by incorporating a range of colorful fruits and vegetables throughout the week to maximize your nutrient intake.
Next up: Here's What Happens to Your Body When You Eat a Popsicle Every Day
Sources:
- Is corn a grain or a vegetable? USDA .
- Top 20 Fruits and Vegetables Sold in the U.S. International Fresh Produce Association.
- Corn, sweet, yellow, frozen, kernels on cob, unprepared. USDA
- 2020-2025 Dietary Guidelines for Americans
- Health benefits of dietary fiber. NIH.
- A good guide to good carbs: The glycemic index. Harvard Health Publishing
- Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease . Nutrients. 2022;14(4):827. Published 2022 Feb 16. doi:10.3390/nu14040827
- Głąbska D, Guzek D, Groele B, Gutkowska K. Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients. 2020;12(1):115. Published 2020 Jan 1. doi:10.3390/nu12010115
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