Corn is a starchy vegetable and also cereal grain that has been consumed all over the human being for centuries.

It’s well-off in fiber, vitamins and also minerals.

However, the health benefits that corn are controversial — while the contains helpful nutrients, that can likewise spike blood sugar levels. In addition, the crop is often genetically modified.

This article looks at the feasible benefits and disadvantages of eat corn.

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Corn is taken into consideration both a vegetable and also a cereal grain.

Sweet corn that you eat off the cob is usually taken into consideration a vegetable in the cook world, vice versa, the dry seeds that are supplied for popcorn space classified in its entirety grains.

Corn source in Mexico over 9,000 years back and is known by its original name “maize” in numerous parts the the world. Indigenous Americans grew and harvested this crop as a main source of food (1, 2).

Today, it’s one of the many widely consumed cereal grains global (3).

Corn is normally white or yellow but also comes in red, purple and also blue.

It’s consumed as sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil and also syrup and added to plenty of other foods and dishes.

What’s more, the widely provided for fuel and animal feed. In fact, 40% that the corn grown in the us is used for fuel and also 60–70% of corn an international is developed to feed animals (2, 4).


Corn is a well-known food the is considered both a vegetable and also whole grain. It deserve to be consumed whole as sweet corn or popcorn or processed into chips, oil and syrup. However, most corn is supplied for animal feed and also fuel production.

very Nutritious

Corn is high in carbs and also packed v fiber, vitamins and also minerals. It’s also relatively low in protein and also fat.

One cup (164 grams) the sweet yellow corn includes (5):

Calories: 177 caloriesCarbs: 41 gramsProtein: 5.4 gramsFat: 2.1 gramsFiber: 4.6 grams Vitamin C: 17% that the day-to-day value (DV)Thiamine (vitamin B1): 24% the the DVFolate (vitamin B9): 19% the the DVMagnesium: 11% of the DVPotassium: 10% of the DV

Most the the carbs in corn come from starch — i m sorry can easily raise your blood sugar, depending upon how much you eat. However, it’s additionally high in fiber that can aid balance her blood street levels (3, 6).

Due to its exceptional nutrient profile, most world can benefit from eating whole corn and also popcorn as part of a balanced diet. It’s also a normally gluten-free food and also can be consumed by those who protect against gluten.

On the various other hand, processed corn products may not be really nutritious, as polished oil, syrup and chips lose useful fiber and other nutrients throughout production. Also, numerous processed products are high in included salt, street or fat (7, 8).


whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium and also potassium. Processed corn commodities are not as nutritious.

Corn consists of antioxidants and plant compounds the may provide a number of health benefits.

Lutein and Zeaxanthin content May benefit Eye Health

Corn is specifically high in lutein and zeaxanthin, 2 carotenoids that may prevent cataracts and also age-related macular degeneration (AMD).

This is likely due to the fact that lutein and also zeaxanthin make up a large part that the macular an ar of her eyes (9, 10, 11).

One examine in 365 adults discovered that those who had actually the highest possible intake of carotenoids — particularly lutein and zeaxanthin — had actually a 43% reduced chance of occurring AMD compared to those through the shortest intake (11).

Therefore, routinely eating corn may promote eye wellness — specifically for those who are at risk of AMD.

May prevent Diverticular an illness and other Digestive Issues

The fiber in corn might also carry out health benefits.

Dietary fiber intake has been linked to a lower risk of number of diseases, including heart condition and some cancers. Even more, eating sufficient fiber promotes healthy and balanced digestion and may protect you against gut concerns (12, 13, 14).

Corn, in particular, may safeguard against particular digestive issues, consisting of diverticular disease, i beg your pardon is characterized by inflammation that the digestive tract (15).

One 18-year study in over 47,000 adult men linked eating popcorn at the very least twice a week through a substantially lower hazard of diverticular condition (15).

Based on these restricted results, eating corn and popcorn may promote gut health and prevent digestive diseases. However, more research is needed.


Corn is loaded with plant compounds that are attached to a lower risk the eye diseases. Also more, the fiber in corn may provide a number of health benefits and reduce your threat of diverticular disease.

Since corn is high in starch, it deserve to spike her blood sugar and also may no be an ideal for some populations.

People who have diabetes may need to limit their starchy carbohydrate intake, including corn.

Research specifically focusing on corn intake and also diabetes is limited, however studies suggest that low-carb diet are more effective at controlling diabetes (16).

A study in 115 adults with obesity and form 2 diabetes uncovered that eat a diet with just 14% that calories comes from carbs resulted in an ext stable blood sugars and a diminished medication need contrasted to obtaining 53% of the day-to-day calories from carbs (16).

Eating much less of various other corn products, specifically high-fructose corn syrup, may help prevent diabetes.

One study uncovered that the pervasiveness of diabetes was 20% higher in countries with easier accessibility to high-fructose corn syrup, contrasted to areas where the syrup was not readily available (17).

Finally, people who room trying to lose weight might want to limit their intake the starchy carbohydrate from corn.

A 24-year Harvard research in 133,468 adults uncovered that each extr daily serving of corn was linked with a 2-pound (0.9-kg) weight acquire per 4-year interval. Potatoes, peas and other starchy vegetables walk not add to as lot weight obtain (18).


Corn have the right to spike her blood sugar and may add to weight acquire when consumed in excess. Individuals who have diabetes or room trying to shed weight may want come limit their intake.

Corn is just one of the many genetically modified crops in the world. In fact, 92% that the chop grown in the united state in 2016 was genetically amendment (GMO) (19).

Corn plants are modification to increase yield and improve resistance come insects, an illness or chemicals used to kill pests (19).

The affect of modified corn and other plants on person health and environmental safety is one of the many widely discussed topics in the field of nutrition.

Current research on the safety of gene modified corn for human beings is limited and conflicting.

For one, researches have linked consumption of gene modified corn with toxic results on the liver, kidneys and other organs in pets (20, 21).

On the other hand, part research suggests that modified plants are not harmful to human wellness and provide the exact same nutrients as non-modified crops.

One study discovered no significant differences between the content of vitamin C, certain minerals, fat acids, antioxidants and also other helpful nutrients in gene modified corn contrasted to corn plants that were not modified (22).

More study is necessary to assist consumers do an informed decision around eating genetically modified corn. If you concerned around eating genetically modified crops, look at for commodities that have a “non-GMO” label.


many corn has actually been genetically modified. While much more research is needed, some studies indicate that modified crops may posture health threats to humans.

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Corn is a versatile food that can be added to her diet in countless ways.

Sweet corn and corn on the cob space widely obtainable at grocery stores and farmers markets in both fresh, frozen and also canned varieties.

Fresh cobs have the right to be all set by heater them over a grill or by food preparation them in boil water. They’re usually offered with melted butter and salt.

Kernels can be added to soups, salads, vegetable dishes or offered on their own with butter or olive oil and also seasonings.

Other arrays of corn, such as flour and dried kernels, can additionally be used. You have the right to make cake with carefully ground corn flour, water and salt. These can be turned into homemade chips by baking sliced pieces with oil and also seasonings.

Finally, dried kernels have the right to be offered to do popcorn top top your stove or in an waiting popper because that a delicious and also satisfying snack.


Corn ~ above the cob, corn kernels, corn flour and popping corn are widely available at grocery stores and can be used in a selection of dishes.