We consume and love all kinds of corn, summer and winter. Sometimes boiled, sometimes roasted, canned or popped, that is, as we wish.. Well, how to consume corn is healthier or is it okay to consume corn during the diet period? Here, I have prepared an article where you will find answers to all your questions about corn.
Nutritional Values of Corn
100 grams of boiled corn has approximately the following nutritional values:
21 grams of carbohydrates
3.4 grams of protein
1.5 grams of fat
2.5 grams of fiber
2 milligrams of sodium
124 milligrams of potassium
6 milligrams of calcium
65 milligrams of vitamin A
0.60 milligrams of iron
Benefits of Corn
Rich in magnesium, potassium, folic acid, fiber, iron and various vitamins, corn is an important part of our diet. It is both important and quite healthy. Consuming enough corn to replace 1 slice of bread will also provide variety in your diet. A medium glass of boiled corn equals 1 slice of bread. In addition, corn with a high potassium content is very valuable in terms of both physical and mental development.
Consuming Corn Prevents Anemia!
Here is the best benefit! Corn, which is high in folic acid and iron, reduces the risk of anemia after regular consumption. When the risk of anemia decreases, the accompanying problems decrease. At most; improvements occur in cases of fatigue, irritability and weakness. In fact, a glass of boiled corn can be consumed per day in order not to experience constipation and weight loss difficulties during the diet process.
Consuming Corn Relieves Menstrual Pain!
Magnesium deficiency is the most common cause of menstrual cramps. Boiled corn, on the other hand, is very effective in this period, as it contains high levels of magnesium. If your menstrual periods are painful, then consuming a glass of boiled corn a day can make you smile!
Consuming Corn Supports Digestive System Health!
Since corn contains both soluble and insoluble fiber, it aids in cholesterol absorption in the body. It also prevents the occurrence of problems such as bowel syndrome and chronic diarrhea. It also prevents the problem of constipation and reduces the risk of colon cancer.
Consuming Corn Gives Energy!
Since corn is a bread substitute, it contains a high amount of carbohydrates. While this ratio provides energy in the short term, it also increases energy in the long term thanks to its vitamin and mineral content. In other words, athletes who want to store energy can consume plenty of corn. Consuming 100 grams of corn, especially 1 hour before or after exercise, will help you store energy.
Consuming Corn Balances Cholesterol!
Reducing bad cholesterol is very important for health. Our primary goal is to balance good and bad cholesterol. Consuming boiled corn regulates blood circulation by lowering bad cholesterol. In the light of this information, how about consuming corn for snacks?
Consuming Corn Strengthens Connective Tissue!
Bones, tendons, muscles and cartilages form the connective tissue in our body. The minerals in corn help strengthen the connective tissue. It is possible to maintain bone form by consuming a glass of corn a day.
Consuming Corn Is Protective Against Cancer!
Studies show that; Corn neutralizes free radicals as an effective source of antioxidants. I say that; By preventing the formation of cancerous cells in corn, it also provides healing on existing cancerous cells!
Consuming Corn Is Beneficial For Pregnancy!
As you know; Folic acid consumption during pregnancy is very important. Since corn is a rich source of folic acid, it can be consumed frequently during this period. In fact, it is recommended to consume a small amount of oil-free and unsalted corn every day.
Does Corn Make You Gain Weight?
First of all, I want you to know that how you cook and consume corn is important. If there is boiled and controlled corn consumption, then my answer to this question is “no”. However, if there is consumption of salty popcorn or canned corn with sauce, then my answer to this question will be “yes”.
Sweetcorn; Since it is a rich source of fiber and provides intestinal motility, it accelerates metabolism and thus helps weight loss. In other words, it is not possible to gain weight when consumed correctly.
When you consume one medium glass of corn, which is oil-free, salt-free and boiled with just water, it is about 100 grams, which is between 96-100 calories. Since 1500-2000 calories are taken per day, using one of the snacks with corn both increases the time of satiety and means a nutritious choice.
But do not forget to count the corn consumed in the weight loss process instead of 1 slice of bread!
So Does Popcorn Make You Gain Weight?
Since corn is considered a carbohydrate, it can of course cause weight gain after regular consumption. And if we have popped the corn by adding oil and salt, then weight gain is inevitable.
100 grams of popped corn with oil and salt at home contains exactly 420 calories! That’s one-third of your 1500 calories from corn!
If you have popped corn without oil and salt, then 100 grams of popcorn means 350 calories. You should also know that 100 grams of popcorn contains 70 grams of carbohydrates, and the rate of carbohydrates released during popping increases!
Can You Eat Corn On The Diet?
Considering the nutritive content of corn, it should be included in the nutrition plans. The fact that it is cooked in both nutritious and healthy ways will also support weight loss. You can choose a glass of boiled corn as a snack twice a week. Sometimes, there is no harm in consuming the corn that you pop without oil and salt. Of course, these times should be rare. He says that corn is a full carbohydrate store and it is ideal if it is prepared with healthy methods, and I end my article here.