Corn is a staple grain that has been cultivated for millennia and remains a beloved ingredient found in different types of cuisine around the world. Beyond its traditional uses, corn offers a compelling array of health benefits that can elevate the nutritional profile of various food products. Rich in fiber, antioxidants, and essential nutrients, corn can be part of a healthy diet and may even be able to prevent some types of disease. As discerning consumers increasingly prioritize nutritional value in their food choices, savvy product developers and manufacturers are turning their attention to this versatile crop.
The Origins of Corn
Also referred to as maize outside the United States, corn was first domesticated from wild grass by indigenous peoples in Central America thousands of years ago. Later it was brought by European explorers and colonists to Europe and Asia. Today, various types of corn are cultivated in locales all over the world, where they thrive in warm climates with full sun and well-drained soil. With over 1.6 billion tonnes produced every year (largely in the U.S., China, and Brazil), corn is one of the most commonly grown crops on the planet.1
Obviously since the beginning, corn (Zea mays) has primarily been used as a food source, but its uses extend far beyond its original purpose. While the familiar sweet corn cultivar is enjoyed as a starchy vegetable and processed into numerous food products, another cultivar known as “field corn” is used as livestock feed. Moreover, corn products are also crucial in ethanol production, biodegradable plastics, and a wide range of other industrial applications. Yet beyond its practical applications, corn also holds cultural significance in many traditions, especially among Native Americans.
Versatile: The Many Applications of Corn
In the United States, less than 2% of corn production is actually used for human consumption, with the rest divided between animal feed and biofuel products. Nevertheless, the wide range of food-related uses for corn is what we think of most, like eating corn on the cob at a barbecue. Yet fresh corn is only one example of how this veggie can be used. Below are some of the most common uses in food production:2
- Cornmeal: Ground from dried corn kernels, cornmeal and corn flour are used to make favorites like tortillas, grits, polenta, and cornbread.
- Corn syrup: A common sweetener in processed foods, available in light and dark varieties for different applications. High-fructose corn syrup, a more intensely sweet variant, is widely used in soft drinks, baked goods, and many other processed foods; however, many studies have linked its consumption to an increased risk of obesity, diabetes, and other metabolic issues.
- Corn oil: Extracted from corn kernels, corn oil is a popular cooking oil with a high smoke point.
- Snacks: Popcorn is one of America’s favorite snacks; it is made by heating dried corn kernels that are bred specifically for popcorn. Cornmeal is also used to make corn chips and other crispy snack foods.
- Pantry items: From canned corn to cereal, the typical American pantry is usually stocked with a variety of items that use corn based ingredients.
- Cornstarch: Cornstarch is a fine, powdery substance used as a thickening agent in gravies, sauces, soups, and pie fillings.
- Spirits: Corn is also a key ingredient in some types of whiskey, vodka, or moonshine.
Nutritional Value of Corn
Because corn and corn-derived products are used in so many high-calorie foods, it can be easy to think it’s not very nutritious and just a source of empty carbs. In actuality, though, corn is a nutrient-dense grain that offers a well-rounded nutritional profile. While a serving of fresh corn has about 17 grams of carbohydrates, some of that is dietary fiber that is beneficial for digestion and other areas of health. Moreover, corn is rich in B vitamins like thiamine and folate as well as vitamin A and vitamin C. Additionally, corn is a good source of minerals like potassium and magnesium.
Beyond its basic nutritional benefits, corn contains a number of compounds called antioxidants that play a role in neutralizing free radicals. Free radicals are unstable molecules that can damage cells and may be a factor in the development of some chronic diseases via oxidative stress. By neutralizing the unstable particles, antioxidants can potentially prevent a range of health issues. The antioxidants contained in corn are primarily found in carotenoids such as lutein and zeaxanthin, as well as phenolic compounds.
Potential Health Benefits of Corn
While sometimes overshadowed by other grains or vegetables in discussions of health foods, corn contributes significantly to a balanced diet and overall well-being. From supporting digestive health to potentially reducing the risk of chronic diseases, the benefits of incorporating corn into one's diet are diverse and noteworthy. Here's an overview of the potential health benefits associated with consuming corn:
- Gut health: In general, high-fiber foods are beneficial for digestion and they promote regular bowel movements (especially insoluble fiber). With 2-3 grams of fiber per serving, corn can be part of a diet that promotes digestive health.
- Weight management: The fiber content in corn can also help increase feelings of fullness, which can be helpful for changing habits of overeating that can lead to obesity or get in the way of weight loss.
- Eye health: The antioxidants lutein and zeaxanthin that are present in corn may reduce the risk of age-related eye disorders like macular degeneration and cataracts.
- Heart health: Corn oil, high in polyunsaturated fats, may help lower cholesterol levels when used in place of saturated fats. Saturated fats have been long linked to cardiovascular problems like heart disease and high blood pressure.
- Blood sugar control: An inability to control blood sugar levels is the main problem for people with type 2 diabetes, but foods like corn that have a relatively low glycemic index can provide nutrition without impacting blood sugar too much.
- Gluten-free: Safe for those with celiac disease or gluten sensitivity.
- Disease prevention: As noted earlier, there have been some studies that indicate that the antioxidants in corn and other vegetables may help prevent some diseases. While much more research is needed, there is even some evidence to suggest these phytochemicals even have anti-cancer properties.3
Contact Silva for Premium Dried ingredients
As consumer demand for nutritious food options continues to surge, corn is emerging as a versatile and delicious choice. At Silva, we are committed to providing high-quality dried vegetable ingredients that enhance both nutrition and taste in food products. If you would like to learn more about corn or any of our other high quality products, please contact us today.
1https://www.ndsu.edu/pubweb/chiwonlee/plsc211/student%20papers/articles11/A.Shanahan1/History.html
2https://www.ers.usda.gov/topics/crops/corn-and-other-feed-grains/feed-grains-sector-at-a-glance/
3https://www.sciencedirect.com/science/article/pii/S2213453018301009#sec0090