I am no stranger to food myths. Until this year, one from early childhood still rang in my ears: “Corn has no nutritional value.” This was hammered into my head all my life, so you can imagine my surprise when I learned this statement had been false the entire time. Sweet corn does have nutritional value! A recent Ask IFAS publication, FSHN26-1, “Shopping for Health: Sweet Corn,” enumerates each value.
People might think of sweet corn as an unhealthy food or one lacking nutrition because it primarily contains carbohydrates. Although this nutrient is the most essential energy source for the human body, overconsumption can pose a concern. However, one must also consider a food’s glycemic index. Sweet corn is a medium-GI food. This means that eating it does not carry as much risk of type-2 diabetes, cardiovascular disease, or other chronic diseases as higher-GI foods do. Sometimes, sweet corn is sold in cans with added sugar and high sodium, which would negatively affect its GI level and overall healthiness. To get the most value from sweet corn, one should choose packages of this vegetable without added sugar and with a low sodium content.
Sweet corn actually contains some protein, a nutrient necessary for tissue repair and as a secondary energy source. Sweet corn is low in fat and rich in dietary fiber, folate, minerals, and potassium. This latter nutrient is important for maintaining good heart health and combating many chronic disease risks. Sweet corn is also a good source of certain carotenoids that support healthy vision, reduce the risk of degenerative eye diseases, improve blood cholesterol, and lead to better cognitive function.
Considering all these health benefits, hold the added sugar, high sodium, and the guilt. Help yourself to some sweet corn!
Read the full article on sweet corn via Ask IFAS for more detailed information on the vegetable’s nutritional value. This publication, among others from the Shopping for Health series, also includes recommended recipes for incorporating sweet corn into your diet.
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