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What About Corn?

Corn is a summer favorite; bins of fresh cobs are a welcome sight this time of year. However, corn - in the form of high-fructose corn syrup - has been accused of causing the national obesity epidemic.  At the same time, it is rich in several important vitamins like vitamin C, vitamin B1, vitamin B5, and vitamin B9, and can be an important part of the daily diet for people suffering from vitamin deficiencies. Although we find it in the vegetable aisle,  corn isn't a vegetable, it's a whole grain. Corn does come with some solid nutritional benefits:

• Cooked sweet corn is high in antioxidants. Recent research shows that antioxidant benefits differ within available varieties of corn. Yellow corn contains the highest amount of carotenoids, particularly beta-cryptoxanthin, which is good for the health of the lungs and also prevents lung cancer.
• Corn is a good source of fiber, which helps lower cholesterol levels and reduces the risk of colon cancer.
• Corn is rich in folate which aids in the generation of new cells and is helpful in preventing birth defects, colon cancer and heart diseases.
• Corn is a source of thiamin which assists in carbohydrate metabolism, energy production and cognitive functions.
• Regular consumption of corn, in moderate quantities, has been associated with better cardiovascular health.
• The insoluble fiber in corn makes it good for those suffering from common digestive ailments, like constipation and hemorrhoids.

In reality, the truth about corn lies somewhere between "all bad carbs and sugar," and "great source of fiber and protein." A lot depends on what you're comparing it to!  It's true that corn is quite a bit higher in starch, natural sugars, and calories than most green vegetables. On the other hand, it is higher in fiber and protein. If you love corn, feel free to enjoy it - especially when it's in season. Freshly-picked corn is one of the great pleasures of summer!  But because it's so high in carbohydrates, think of it as a "starch" rather than a vegetable. In other words, it's OK to enjoy corn instead of bread or potatoes; just don't skimp on the other veggies. The American Institute for Cancer Research recommends corn and tortillas as part of a diet to lower the risk of cancer and promote overall health. Corn, when cooked, releases cancer-fighting compounds that are actually bound to the vegetable fibers. On the other hand, the worst grain is corn! Not only does it have the worst fatty acid profile (Omega-6 to Omega-3 ratio) of nearly all grains (which skews the fat balance in the membranes of all animal body cells negatively impacting cell function), but it is also a fungal host to 22 different fungi including Aspergillus! Some of these fungi put out body debilitating mycotoxins that can have extremely adverse effects on your health!