in creamed varieties. Rinsing the kernels of plain canned varieties can reduce sodium. Some brands offer options with low sodium or no salt added.
According to the U.S. Department of Agriculture, one cup of raw, sweet yellow corn – roughly the same as one large ear of corn – clocks in at 125 calories and 2.9 grams of fiber. According to the Academy of Nutrition and Dietetics, eating enough fiber – 25 grams a day for women and 38 grams for men – can reduce the risk of chronic diseases such as cardiovascular disease, Type 2 diabetes and some types of cancer.
A cup of raw sweet corn also is packed with 392 milligrams of potassium, which helps regulate blood pressure by easing tension in blood vessel walls and lessening the effects of sodium. Federal dietary guidelines say women need 2,600 mg of potassium a day, and men need 3,400. Other foods high in potassium include spinach, sweet potatoes, bananas and kiwifruit.
RELATED: Mexican Street Corn Salad With Adobo Grilled Chicken
Adding corn to your cookout
With barbecue season upon us, fresh corn can be a healthy addition to a backyard cookout.
“If people are choosing to have an ear of corn at a barbecue instead of a bunch of potato chips, they are getting more micronutrients and are going to feel full because of the fiber,” Vadiveloo notes. “When it replaces other, less healthy foods, that can really be a win-win.”
For people who grill frequently, Vadiveloo recommends putting corn on the cob in foil to protect it from excess heat and resulting carcinogens. To add a punch of flavor, season corn with herbs and spices or lime juice rather than slathering it with butter and salt. And for a healthy spin on Mexican street corn, substitute plain low-fat Greek yogurt for sour cream and mayonnaise, Vadiveloo suggests.
If you’d rather prep a meal in the kitchen, Vadiveloo suggests tossing frozen corn and other vegetables into a stir-fry with tofu or lean chicken and serving it with brown rice. Another option is adding corn to chili, where its sweetness can balance out the dish’s spice.
When corn is processed, the vitamin and mineral content change. A 2017 study in the Journal of Food Science and Technology shows that converting corn into various products can increase fat content and decrease fiber and potassium, which depletes its health benefits. However, healthy derivatives of corn can be part of a balanced diet.
“When I’m encouraging people to eat more whole grains, corn tortillas (made with whole-grain corn flour) are a very palatable way to do that,” Vadiveloo notes. “In that case, the corn is consumed more as a carbohydrate.”
Be mindful of serving sizes and preparation of tortillas. That basket of free tortilla chips you get at a restaurant can quickly add up in calories, sodium and fat before the main course even arrives.
On the flip side, Vadiveloo reminds people not to restrict themselves too much.
“That feeling of deprivation can come out in other unhealthy ways,” such as overeating, she adds.
So, when your pals ask what to bring to a cookout, tell them to listen closely and lend you an ear. Of corn, that is.
By the American Heart Association