Is Corn Good For Weight Loss?

When it comes to weight loss, most people think they need to cut out starchy foods completely.

However, corn, a commonly misunderstood vegetable, can play a beneficial role in a balanced weight loss plan.

Not only is corn delicious and versatile but it’s also packed with essential nutrients that can help you stay satisfied without consuming excess calories.

In this blog, we’ll explore the nutritional benefits of corn, its potential for aiding weight loss, and how the Hint app can help you track your intake and reach your goals.

TL;DR

• 100 grams of raw corn contains 86 calories.
• Cooking methods can impact the calorie count.
• Corn is rich in fiber, vitamins, and minerals, making it helpful for weight loss and boosting immunity.

Corn Nutrition Facts

Corn is loaded with essential vitamins and minerals, including vitamin C, vitamin B6, folate, magnesium, and potassium.

Low in fat and calories, corn makes a great addition to your diet if you're trying to maintain or lose weight.

Below is the nutritional breakdown of 100 grams of corn:

Tracking your calorie intake from corn and other foods is easy with the Hint app. Simply input your servings, and the app will provide a detailed breakdown of your consumption, helping you stay on track.

Benefits of Eating Corn

Corn offers multiple health benefits, especially when prepared healthily. Here are a few key benefits:

1. Good Source of Fiber

   Corn is high in dietary fiber, which helps improve digestion, keeps you fuller for longer, and aids in weight management. Fiber-rich foods like corn promotes satiety, helping you avoid overeating.

2. Relatively Low in Calories

   With only 100 calories per cup of cooked corn, this vegetable is an excellent low-calorie option for those on a weight loss journey. For the best results, opt for steaming or grilling rather than frying.

3. Rich in Nutrients

   Corn is packed with vitamins and minerals like vitamin A, vitamin B, magnesium, potassium, and various antioxidants. These nutrients not only boost immunity but also improve overall health.

Is Corn Good for Weight Loss?

Yes, corn can be an excellent food for weight loss due to its high fiber and low-calorie content. The fiber in corn keeps you full longer, which can help reduce cravings and prevent overeating.

Additionally, resistant starch in corn aids in fat metabolism, as research shows that replacing regular carbohydrates with resistant starch can reduce fat storage.

Tracking your daily intake of corn with the Hint app can help you manage portions and understand how corn fits into your overall diet.

Hint Pro users can even tailor their calorie and nutrient goals based on weight loss or maintenance goals.

Corn Varieties and Their Impact on Weight Loss

Corn can be enjoyed in many forms, but how it's prepared significantly affects its nutritional value and suitability for weight loss.

1. Boiled sweet corn

One small cup of boiled sweet corn has 116 kcals, 15.8 grams of carbohydrates, 3.2 grams of protein, and 4.4 grams of fats. Boiled sweet corn is a good source of dietary fiber, thiamin, niacin, folate, vitamin C, lutein, and zeaxanthin. It helps boost immunity and aids in weight loss.

Is boiled sweet corn good for weight loss?

Yes, boiled sweet corn is a great option for weight loss. It’s nutrient-dense and provides fiber, which keeps you full, helping reduce overall calorie intake.

2. Roasted corn

1 piece (100 grams) of roasted corn has 96 calories, 18 grams of carbohydrates, 3.1 grams of protein, and 1.3 grams of fats. Roasted corn is a good source of thiamin, niacin, folate, and vitamin C. It helps manage diabetes and aids in weight loss.

Is roasted corn good for weight loss?

Yes, roasted corn is good for weight loss. It retains its nutritional value while being low in calories. However, avoid adding excessive amounts of butter or oil.

3. Corn flakes

While cornflakes may seem like a healthy breakfast option, they are often high in sugar and processed carbohydrates, which can lead to weight gain if consumed frequently.

Are cornflakes good for weight loss?

No, cornflakes are not ideal for weight loss. They lack fiber and protein and are high in sugars, making them less filling and more likely to cause overeating.

4. Corn flour

Corn flour is made by grinding whole corn kernels, and it contains fiber and essential nutrients like magnesium, phosphorus, and B vitamins. Corn flour can be used in a variety of recipes, from tortillas to baked goods, providing a gluten-free option for those with gluten intolerance.

Corn Flour Benefits

• High in Fiber: Helps with digestion and can reduce overeating by promoting satiety.
• Rich in Nutrients: Contains essential minerals like magnesium and phosphorus, which support bone health.
• Gluten-Free: A safe and healthy option for those with gluten intolerance or celiac disease.

Is Corn Flour Good for Health?

Yes, corn flour can be a healthy addition to your diet when made from whole kernels. It provides fiber, vitamins, and minerals that support overall health. However, as with all foods, moderation is key.

Is Corn Flour Good for Weight Loss?

Corn flour can be a part of a healthy weight loss plan, especially when used in place of refined wheat flour. It is a complex carbohydrate, which helps with sustained energy release and keeps you feeling full for longer periods.

However, as with any carbohydrate, portion control is essential to avoid consuming too many calories.

5. Frozen corn

Frozen corn kernels are corn kernels that are stored in frozen form for longer shelf life. They are basically ready-to-use corn kernels.

Are frozen corn kernels good for weight loss?

Frozen corn kernels are a good option for weight loss, they can be used whole or can be incorporated into any other recipes like corn upma, and corn poha which are also healthy options for weight loss.

However, as with any other food, fresh corn kernels should be the first option, and remember to consume them in moderation as part of an overall balanced diet.

6. Fried corn

Fried corn has added calories as oil is used to fry the kernels. Deep frying or shallow frying will lead to the addition of fats, and also some of the nutritional benefits are lost.

Is fried corn good for weight loss?

Fried corn is not the best food choice for weight loss as it is high in calories and fat and does not provide much in terms of nutrition.

You can opt for a healthier option such as boiled sweet corn or roasted corn, or incorporate them into your healthy breakfast like upma, poha, or dosa.

7. Baby corn

Baby corn is low in calories and fat but rich in fiber, vitamins, and minerals. It’s an excellent addition to salads and soups.

Is baby corn good for weight loss?

Yes, baby corn can be part of a balanced weight loss plan. It’s low in calories and can add bulk to meals without adding excessive calories.

Some corn recipes and their Calories:

Download the HINT app and sign up for an instant diet plan for managing weight and tracking your calories consumed from various recipes.

As with most things in life, balance and moderation are key. Make it a point to have corn in moderation along with a good source of protein, and fiber.

So, let's get started on the journey to better health with the HINT app.

Frequently Asked Questions

1. Can a diabetic patient have corn?

Yes. One with diabetes can have corn either in roasted or boiled form, but it should be in moderation. Corn can be high in carbohydrates, so it is important to monitor the portion size and to include other nutritious foods in the meal.

2. Can a high blood pressure patient have corn?

Yes. Hypertensive patients can have corn, as it is low in sodium content. Ensure you don’t add extra salt from the top while roasting or boiling it.

Additionally, it's best to choose fresh corn instead of frozen or canned corn with added salt or fat.

3. Is it ok to include corn in a diet for hypothyroidism?

Yes. Corn in roasted form can be taken but in limited amounts.

4. Is corn good for PCOS?

It depends on how it is prepared. Eating corn on the cob is a good option for people with PCOS as it is a low-glycemic food and contains fiber, which helps to regulate your blood sugar levels.

Popcorn is also a good option as it is low in calories and high in fiber.

However, it is important to note that too much-processed corn such as chips, tortilla chips, and corn flakes can be high in calories and have a high glycemic index, which can be detrimental for people with PCOS.

5. Does corn help in increasing immunity?

Yes, corn can help increase immunity.

Corn is packed with vitamins and minerals that can boost the immune system, such as vitamin A, vitamin C, vitamin E, zinc, and selenium.

Additionally, it is a good source of dietary fiber and antioxidants, both of which can help enhance the immune system.

6. Does corn help in muscle building?

No. Corn is not typically thought of as a muscle-building food, but it does contain some essential nutrients that can help with muscle-building.

Corn is high in carbohydrates, which can help provide energy and fuel for building muscle. It is also a good source of fiber and protein, which are both necessary for building and maintaining muscle.

Additionally, corn contains B vitamins, which are important for muscle metabolism and energy production.

Final Thoughts

Corn is a versatile and nutrient-rich food that can be a great addition to any weight loss diet. Its high fiber content helps with satiety, making it easier to stick to a healthy eating plan.

However, it's important to monitor how it’s prepared to keep calorie counts low.

The Hint app is an essential tool for tracking your intake and setting personalized diet goals.

Whether you're interested in losing weight, maintaining a healthy lifestyle, or managing diabetes, Hint Pro and Hint Premium subscriptions provide tailored guidance and insights to help you achieve your objectives.

Download the Hint app today to start your journey to better health, and make the most of corn's nutritional benefits!

References:

1. Siyuan, S., Tong, L., & Liu, R. (2018). Corn phytochemicals and their health benefits. Food Science and Human Wellness, 7(3), 185-195.