If you’re looking to lose weight, you might be wondering if corn is a good option.
According to research, eating corn may help people lose weight because it is low in calories and high in fiber. While some may demonize corn because of its carbohydrate content, high-fiber foods like corn help to slow digestion, allowing you to feel fuller faster and for longer.
However, not all corn is equal. To get the most weight loss benefits from eating corn, avoid processed foods and instead opt for whole food sources.
Choose either corn on the cob or whole kernel frozen or canned corn that has been drained and rinsed. Limit your intake of processed corn products like corn syrup and corn oil.
This guide discusses why corn is a good weight-loss food, what types of corn to eat, how to prepare it, and more.
Can corn help you lose weight?
While corn is commonly referred to as a grain or a vegetable, it is actually a fruit that can be considered either. Regardless of classification, research has shown that eating more fruits and vegetables can help you lose weight.
Because fruits and vegetables, such as corn, are low in calories and high in fiber compared to other foods, they can increase satiety while decreasing overall caloric intake, resulting in weight loss.
Corn is especially high in insoluble fiber. While soluble fiber is frequently highlighted as a weight-loss aid, insoluble fiber also has benefits. Both types of fiber promote satiety and reduce subsequent hunger levels.
Corn is a good source of fiber and nutrition. A medium-sized ear of sweet corn contains only 77 calories and is high in vitamins B1, folate, and C. However, corn is a starchy vegetable that, in some people, can cause blood sugar levels to rise.
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How eating corn can help you lose weight
Adding corn to your diet can be advantageous for weight loss. While it is essential to understand that no single food can lead to weight loss on its own, incorporating more corn into your meals can contribute to an improvement in body weight. Here are some reasons why corn, along with similar foods, can be a valuable addition to your weight-loss diet.
Low in calories
Corn has only 77 calories per medium-sized ear, making it a low-calorie food. While not all foods consumed during weight loss must be low-calorie, choosing more options, such as corn, can allow you to eat more without exceeding your calorie limit.
This can help with weight loss by lowering your overall caloric intake, resulting in a calorie deficit while keeping you satisfied during meals.
High in soluble fiber
Corn is rich in fiber, and various studies have shown a connection between a high fiber intake and the prevention of abdominal fat buildup as well as the reduction of belly fat. Additionally, fiber aids in promoting satiety and curbing overeating, which can be beneficial for individuals on a weight-loss path.
Boosts gut health
Corn contains dietary fiber, which can help improve gut health. Corn contains prebiotic fibers, which nourish the healthy bacteria in your gut, allowing them to thrive.
A healthy gut microbiome, which includes a diverse range of bacteria, has been linked to a variety of health benefits, including the potential to aid in weight loss.
Nutrient rich
Corn contains a variety of nutrients, including vitamin B1, folate, vitamin C, magnesium, and potassium. Corn contains antioxidants, which are plant-derived compounds that protect our cells from free radicals.
Corn is high in the antioxidants lutein and zeaxanthin, which are carotenoids with potential health benefits, particularly for our eyes. Consuming foods high in antioxidants may help prevent cataracts and other eye conditions.
Improves digestion
Corn’s fiber content can improve digestion when consumed in combination with other high-fiber foods. Corn is high in insoluble fiber, which promotes bowel regularity. It helps to draw water into the stool, making it softer and easier to pass.
Consuming a high-fiber diet rich in foods like corn can help improve bowel function in people who suffer from constipation or irregular bowel movements. This can also reduce the risk of developing digestive disorders associated with constipation.
Tips for Preparing Corn for Weight Loss
When prepared properly, corn can be part of a healthy weight-loss diet. Here are some tips for preparing corn to help you lose weight:
- Choose Fresh Corn: Whenever possible, prefer fresh corn to canned or processed corn. Fresh corn contains less sodium and typically retains more nutrients.
- Control Portions: Because corn contains a lot of carbohydrates, portion sizes must be kept under control. Aim for half to one cup of cooked corn per serving.
- Cooking Methods: When cooking corn, avoid frying or using excessive amounts of butter and oil. Instead, use healthier cooking methods like boiling, steaming, or grilling.
- Seasoning: Instead of butter or salt, add herbs, spices, or a squeeze of lime juice to flavor your corn. Chili powder, garlic powder, black pepper, and fresh herbs like cilantro or basil are some of the options.
- Pairing: Combine corn with other fiber-rich vegetables or lean proteins to make a well-rounded meal that will keep you full for longer. For example, make a salad with corn, black beans, tomatoes, and avocado, or incorporate corn into a stir-fry with plenty of vegetables and lean protein.
- Moderation: While corn can be part of a healthy diet, it should be consumed in moderation, especially if you are watching your calorie intake. Combine your corn consumption with other nutrient-dense foods, such as vegetables, fruits, lean proteins, and whole grains.
- Be Mindful of Toppings: When eating corn on the cob, be mindful of the toppings you add. Instead of butter and salt, add a small amount of olive oil or a sprinkle of grated parmesan cheese for flavor.
- Stay Hydrated: Corn contains fiber, which can absorb water in the digestive tract. Drink plenty of water throughout the day to aid digestion and avoid constipation.
How much corn should I eat every day to lose weight?
Regardless of how nutritious corn is, it is still important to practice portion control. While it is low in calories, it can still be consumed in excess, resulting in weight gain. Limit your corn consumption to one medium-sized ear or one cup of kernels per day. Corn is mostly carbohydrates, with very little fat or protein. It should be consumed alongside a diet rich in other nutritious, high-fiber foods. Finding a dietitian to work with is an excellent way to learn how much food to eat for weight loss and how to meet your nutrient needs while on a calorie deficit.
The bottom line
Corn can indeed be a valuable addition to a weight-loss diet due to its low calorie content, high fiber content, and various other nutrients. Incorporating fresh corn into your meals, controlling portions, choosing healthy cooking methods, and pairing it with other nutritious foods are key strategies for maximizing its benefits in a weight loss plan. However, it’s important to practice moderation and balance, ensuring that corn is part of a well-rounded diet that includes a variety of fruits, vegetables, lean proteins, and whole grains. Consulting with a registered dietitian can provide personalized guidance on incorporating corn and other foods into a weight-loss strategy tailored to your individual needs and preferences.
Frequently Asked Questions
Q1: Can I eat corn on a low-carb diet?
A1: While corn does contain carbohydrates, it can still be enjoyed in moderation on a low-carb diet, especially if portion sizes are controlled and balanced with other nutrient-dense foods.
Q2: Is corn healthier in certain forms, such as fresh, canned, or frozen?
A2: Fresh corn is generally preferred over canned or frozen varieties as it typically retains more nutrients and contains less added sodium. However, canned or frozen corn can still be nutritious options when drained and rinsed.
Q3: How does corn contribute to weight loss?
A3: Corn is low in calories and high in fiber, which can help increase satiety, reduce overall caloric intake, and promote digestive health.
Q4: Is corn a good option for weight loss?
A4: Yes, corn can be a beneficial addition to a weight-loss diet due to its low calorie content, high fiber content, and various nutrients.
