This Week: Corn!

Corn is a healthy grain and source of fiber, vitamins, minerals, and antioxidants. Also known as maize, corn is one of the world’s most popular cereal grains. Corn is typically yellow, with some varieties being red, orange, purple, blue, white and black.
 
Corn is primarily composed of carbohydrates, with it’s main carb, starch, being 20-80% of it’s dry weight. Sweetcorn however, is a low starch/higher sugar variety. Despite these higher sugar levels, it is still classed as a low GI food.
 
Corn is packed with fiber, vitamins and minerals, whilst also being relatively low in protein and fat. It is naturally gluten free, and used as a substitute for many different products for gluten intolerant people, including popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup. It also contains lutein and zeaxanthin (like Zucchinis from last week), which aids in your vision and help to prevent age related vision issues.
 
The fiber in corn is linked to lowering the risk of certain diseases, such as heart disease and some types of cancer. It can help in the prevention of digestive diseases, such as diverticular disease.
 
Detriments: The high starch content in corn can potentially spike your blood sugar, meaning those with diabetes should monitor themselves closely, and possibly limit consumption. High fructose corn syrup is especially an issue, with the high amounts of added sugar. Starch is also detrimental for those who are trying to lose weight. Corn contributes more starch than potatoes, peas and many other starchy vegetables, which can contribute to weight gain. Therefore, moderation is implored.
 
The other potential issue with corn is genetic modification. In 2016, 92% of corn grown in the USA had been genetically modified. Corn is modified to increase yields in crops, as well as improve resistance to insects, disease and chemicals used to kill pests. Studies on genetically modified foods are limited but can be linked to toxic effects on the liver, kidneys and other organs in animals. Controversially, research suggests that GMO’s aren’t harmful to humans so far. Your own judgement/research will be needed here.