Who doesn’t like corn? Its one of the most favorite snacks to munch on. Whether you are on diet or you just craving for some healthy corn snack. Ever wondered, how many carbs in an ear of corn? how many nutrition facts and health benefits it has? Well, you don’t have to worry about it. As, we will be covering all the amazing facts and benefits of corn.
Health Benefits and its property of Corn:
Corn which is also known as maize. Corn which is the most commonly consumed food crop in the world. it’s at least seven thousand years old believed to have originated in Mexico before spreading to the Americas and the rest of the world. it is typically yellow but there are many different strains including white red orange purple blue and black.
As, we all know that corn can be classified as both a vegetable and as a grain is nutritionally dense filled with calories primarily from carbohydrates and packed with vitamins minerals antioxidants and fiber. While, the corn has multiple, health benefits lessen the risk of Anemia. Also, it is rich is in Vitamin B12, folic acid and iron which helps in the manufacture of red blood cells in the body.
Furthermore, the corn can be prepared in a variety of ways including on the cob popcorn or refined into medium foods such as chips tortillas etc. it can also be refining and cooking products such as cornmeal flour syrup or corn oil. The normal serving size of corn is characteristically about a quarter of Cup which comes with 150 calories, about 2 grams of fat and 31 grams of carbohydrates.
Three of which are dietary fiber and 4 grams of protein in a whole cup of corn. You have about 600 calories 8 grams of fat which is a mix of saturated polyunsaturated and monounsaturated fat 123 grams of carbohydrates and 16 grams of protein in total. While is corn is 76% water 19% carbs 3% protein and 1% fat.
The whole corn is carbohydrate heavy and composed primarily of carbs this Coors low on the glycemic index meaning it doesn’t spike your blood sugar as heavily as other forms of carbohydrates. Corn is a decent basis of protein ranging from 10 to 15% of total nutritional value up to about 15 to 16 grams per serving corns along fat. However, it can be refined into corn oil from milling it is mainly composed of healthy polyunsaturated linoleic acid.
How many Carbs does corn have?
how many calories are in a corn on the cob since a small ear of corn only has 85 calories. By eating an entire compote ruin your diet a small ear a boiled yellow corn is about 5.5 to 6.5 inches long a medium-sized ear of yellow corn goes up to 99 calories while a large ear has 113 calories. To acquire nutritional benefits from corn, it is significant that you do not cover it with butter and other fatty sauces.
This will increase the calorie and fat content of a food already rich in carbohydrates. Instead, season your corn with a variety of spices to further increase the nutritional value. Corn can be used in many ways: as a breakfast cereal, as a snack, boiled corn, cup of corn and popcorn, as part of a salad or soup, as an ingredient in a baked dish, etc. At the risk of sounding cliché, weight loss or gain is not a single food. It is a healthy lifestyle. Corn will make you fat in any way. In fact, it’s pretty good for munching snacks.
Why Corn Carbs are good
Corn has a low glycemic index. It releases slowly into your bloodstream, so it won’t spike your blood sugar levels, but rather delivers long-lasting energy and feelings of fullness. The fiber in corn can also provide health benefits. Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease and some types of cancer. In addition, eating enough fiber promotes healthy digestion and can protect against intestinal problems.
Corn, in particular, can protect against specific digestive problems, including diverticular disease, which is characterized by inflammation of the digestive tract. An 18-year study in more than 47,000 adult men accompanying with eating popcorn at least twice a week with a significantly lower risk of diverticular disease. Based on these limited results, eating corn and popcorn can promote intestinal health and prevent digestive diseases. However, more investigation is required. Corn is rich in fiber and plant compounds that can help digestive and eye health. Though, it has a high starch content, can increase blood sugar and can prevent weight loss when consumed in excess. The safety of genetically modified corn can also be a concern.
Nutritious Ways to Cook Corn
Peel less corn, which means that outer green skins and husks have been removed, can be roasted, boiled, microwaved or steamed. If you prefer, leave the shells for roasting. Grilled corn is a perfectly sweet, crispy and satisfying accompaniment. Corn is naturally sweet and does not need much flavor to taste good. To avoid excess calories, sodium and fat, keep your corn simple or add some flavor by dipping it in herbs and spices. Avoid covering corn with creamy sauces and salt, since 1 teaspoon of salt contains approximately 2400 mg or approximately the amount of salt you need for a whole day.
Avoid too much butter too. A tablespoon of butter will cost you an additional hundred calories and 11.5 grams of fat and approximately 7 grams of saturated fat. If you are looking for a different flavor, simply spread the corn with a pinch of olive oil or roll in a variety of herbs and spices, dried or fresh, that add tons of flavor without sodium, fat and carbohydrates. Some good to try include chili powder, jalapeño, coriander, basil, garlic, thyme, paprika.
You can also be creative when you use corn as a complement to your meals. Sprinkle the corn in a salad the size of a meal to add a sweet taste or use corn in soups, sauces or side dishes. Always remember to count corn in your meal plan as a source of carbohydrates.