One study in 365 adults found that those who had the highest intake of carotenoids - especially lutein and zeaxanthin - had a 43% lower chance of developing AMD compared to those with the lowest intake ( 11). This is likely because lutein and zeaxanthin make up a large part of the macular region of your eyes ( 9, 10, 11). Lutein and Zeaxanthin Content May Benefit Eye HealthĬorn is particularly high in lutein and zeaxanthin, two carotenoids that may prevent cataracts and age-related macular degeneration (AMD). Processed corn products are not as nutritious.Ĭontains Plant Compounds and Fiber That Benefit HealthĬorn contains antioxidants and plant compounds that may provide a number of health benefits. Whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium and potassium. Also, many processed products are high in added salt, sugar or fat ( 7, 8). On the other hand, processed corn products may not be very nutritious, as refined oil, syrup and chips lose beneficial fiber and other nutrients during production. It’s also a naturally gluten-free food and can be eaten by those who avoid gluten. However, it’s also high in fiber that can help balance your blood sugar levels ( 3, 6).ĭue to its impressive nutrient profile, most people can benefit from eating whole corn and popcorn as part of a balanced diet. Most of the carbs in corn come from starch - which can quickly raise your blood sugar, depending on how much you eat. One cup (164 grams) of sweet yellow corn contains ( 5): It’s also relatively low in protein and fat. However, most corn is used for animal feed and fuel production.Ĭorn is high in carbs and packed with fiber, vitamins and minerals. It can be eaten whole as sweet corn or popcorn or processed into chips, oil and syrup. SummaryĬorn is a popular food that is considered both a vegetable and whole grain. In fact, 40% of the corn grown in the US is used for fuel and 60–70% of corn worldwide is produced to feed animals ( 2, 4). What’s more, it’s widely used for fuel and animal feed. It’s eaten as sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup and added to countless other foods and dishes. Today, it’s one of the most widely consumed cereal grains worldwide ( 3).Ĭorn is usually white or yellow but also comes in red, purple and blue. Native Americans grew and harvested this crop as a main source of food ( 1, 2). Sweet corn that you eat off the cob is usually considered a vegetable in the culinary world, whereas the dry seeds that are used for popcorn are classified as whole grains.Ĭorn originated in Mexico over 9,000 years ago and is known by its original name “maize” in many parts of the world. Corn is considered both a vegetable and a cereal grain.
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