Generality
Corn is a herbaceous plant that belongs to the Graminaceous family, Subfamily Panicoideae, Genus Zea , Species mays. Belonging to the family of Graminaceae, and producing seeds rich in starch , corn falls within the cereals , just like wheat , barley , rice , rye , oats , sorghum and millet , but also like buckwheat , quinoa and amaranth (sometimes called pseudo- cerealsbecause they belong to different families).
Corn: pros and cons for weight loss
Consuming corn in moderation does not lead to weight gain and, moreover, this food provides numerous nutritional benefits . Eating corn along with a variety of other vegetables instead of foods with higher fat content should make weight control easier. Weight gain is typically caused by eating more calories than your body needs to support physiological functioning, daily activities, and any exercise you do. In theory, any food can cause weight gain if eaten in large quantities and in excess of one’s daily caloric needs.
Compared to many foods , corn is low in calories , contains more unsaturated fat than other vegetables, yet has an interesting nutritional profile.
Carbohydrates in corn
One reason corn gets a bad rap is its high carbohydrate content . At 14 grams per half cup, its value is similar to that of a boiled white potato, because along with peas and potatoes , it is considered a starchy vegetable . It is known that starchy vegetables – which have a higher glycemic index than other vegetables – have a greater effect on blood sugar than non-starchy vegetables. Food that the body can digest quickly can raise blood sugar levels. Sharp increases in blood sugar usually lead to large drops, which can make you feel tired and hungry right after eating and make it difficult to control your calorie intake. However, a portion of corn , especially if consumed as part of a nutritious meal , is not contraindicated even for people on a low-calorie and slimming diet . This is in part because corn contains a good amount of fiber : 2 grams per half cup.
Fiber helps slow the digestion of starchy carbohydrates , so it has less of an effect on blood sugar. According to experts, even people with diabetes can eat corn, as long as they stick to one portion. It should in fact be remembered that corn-based products should be consumed in moderation especially in the diet against overweight and against type 2 diabetes mellitus .
Nutritional properties of corn
Corn kernels are particularly rich in starch and fiber. Dried and ground, they give rise to a rough flour ; if refined, cornstarch (or cornstarch) can be obtained from cornmeal . Corn does not contain gluten and, if on the one hand it is allowed in the diet of celiacs, on the other it cannot be used individually for bread-making . There are varieties of corn richer in simple sugars that are called “sweet corn”. The small ears of sweet corn can also be eaten raw; the big but still tender ones require short cooking times, while the dry ones must undergo a very prolonged boiling.
Corn has carbohydrates, mostly simple in sweet corn and complex in other varieties. Cornmeals and dry corn are foods with a very high energy value , as the water content is minimized. The typical Italian cornmeal-based preparation is polenta which, on the other hand, absorbs up to 300% of water during cooking, thus drastically reducing the glycemic load and caloric intake. Corn flakes and popcorn have a chemical content comparable to that of simple corn flour, even if the latter, in the preparation, require the use of a lot of fat for cooking.
Corn does not contain much protein and is cholesterol -free . Contains potassium and vitamins ( vit B1 ), while corn oil is rich in vitamin E.
How to eat corn
Corn can be eaten as a first course, single dish or side dish, depending on the form in which it comes: tortillas , tacos, polenta, popcorn, with salty and crunchy grains , roasted corn on the cob, sweet corn in a jar to add to salads and side dishes, corn pasta (suitable for celiac or gluten intolerant subjects ) corn flakes. Corn oil, obtained from the “live” portion of the seeds, is very rich in polyunsaturated fatty acids and omegas.
Obviously, due to the addition of fat and salt, the corn-based preparations to avoid if you follow a diet aimed at weight loss are popcorn and salty snacks .
