11/24/2023 0 Comments Color me blue 3.4 ozIn fact, it’s is one of the few whole grains consumed on its own as a snack. This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode.Ī highly popular snack, popcorn is one of the most common whole-grain foods in the United States. Popcorn is a special variety of corn that pops when exposed to heat. It’s especially rich in eye-healthy carotenoids. This antioxidant may impair your absorption of dietary minerals, such as zinc and iron ( 16).Ĭorn provides higher amounts of antioxidants than many other cereal grains. One of the main carotenoids in corn, lutein serves as an antioxidant, protecting your eyes from oxidative damage produced by blue light ( 25, 26). In humans, it has been linked to improved eye health ( 25, 26). Named after corn’s scientific name ( Zea mays), zeaxanthin is one of the most common plant carotenoids. This family of antioxidant pigments is responsible for the color of blue, purple, and red corn ( 23, 24). This is one of the main polyphenol antioxidants in corn, which contains higher amounts of it than other cereal grains like wheat, oats, and rice ( 22, 23). In fact, corn boasts higher amounts of antioxidants than many other common cereal grains ( 22): Popcorn tends to be higher in minerals, while sweet corn tends to be higher in vitamins.Ĭorn contains a number of bioactive plant compounds, some of which may boost your health. An essential nutrient, potassium is important for blood pressure control and may improve heart health ( 21).Ĭorn is a good source of many vitamins and minerals. Cooking corn with lime can make this nutrient more available for absorption ( 2, 20). Also called vitamin B3, niacin in corn is not well absorbed. It serves various functions in your body. B6 is a class of related vitamins, the most common of which is pyridoxine. Also known as vitamin B9 or folic acid, folate is an essential nutrient, especially important during pregnancy ( 19). Also called vitamin B5, this acid is found to some extent in nearly all foods. Sweet corn boasts a number of vitamins, including: Inadequate intake may have adverse effects on heart health ( 17, 18). An antioxidant trace element, copper is generally low in the Western diet. Due to the presence of phytic acid in corn, its absorption may be poor ( 15, 16). This trace element has many essential functions in your body. Poor levels of this important mineral may increase your risk of many chronic illnesses, such as heart disease ( 13, 14). Found in decent amounts in both popcorn and sweet corn, phosphorus is a mineral that plays an important role in the growth and maintenance of body tissues. It’s poorly absorbed from corn due to this vegetable’s phytic acid content ( 12). An essential trace element, manganese occurs in high amounts in whole grains, legumes, fruits, and vegetables. This popular snack boasts several vitamins and minerals, including: In general, popcorn is rich in minerals, whereas sweet corn is higher in many vitamins. Notably, the amount is highly variable depending on the corn type. It also packs a decent amount of low-quality protein.Ĭorn may contain a fair amount of several vitamins and minerals. SUMMARYĬorn is mainly composed of carbs and fairly high in fiber. Zeins have many industrial applications, as they’re used in the production of adhesives, inks, and coatings for pills, candy, and nuts ( 7). Overall, the protein quality of zeins is poor because they lack some essential amino acids ( 8). The most abundant proteins in corn are known as zeins, accounting for 44–79% of the total protein content ( 6, 7). Proteinĭepending on the variety, the protein content ranges from 10–15% ( 1, 5). The predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin ( 2). While the fiber content of different types of corn varies, it’s generally around 9–15% of the dry weight ( 1, 2, 4). This is 42% and 64% of the Daily Value (DV) for men and women, respectively. One medium bag (112 grams) of cinema popcorn boasts approximately 16 grams of fiber. Foods that rank high on this index may cause an unhealthy spike in blood sugar. The GI is a measure of how quickly carbs are digested. Most of the sugar is sucrose ( 1).ĭespite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI) ( 3). Sweet corn, or sugar corn, is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Corn also provides small amounts of sugar (1–3%) ( 1, 2). Starch is its main carb, comprising 28–80% of its dry weight. Like all cereal grains, corn is primarily composed of carbs. Here are the nutrition facts for 3.5 ounces (100 grams) of boiled yellow corn ( 1):
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