Can eating corn lose weight?

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Eating corn helps with fat loss and weight loss because corn contains some good bacteria that aid digestion and help keep the body fit and healthy. Corn is usually yellow, but corn also comes in red, orange, purple, blue, white, and even black. The grain material of corn holds the majority of nutrients and is the most consumed part. The following article will help you better understand the weight loss effects of eating corn.

1. 9 benefits of corn in your diet

1.1. Moderate Calories Corn is very beneficial for health. It is high in lutein and zeaxanthin, two phytochemicals that promote healthy vision. Compared to other vegetables, sweet corn is moderately high in calories with 96 calories per 100-gram serving.
As a whole grain, popcorn is low in calories with 62 calories per serving. An average serving of popcorn is about 200 grams. The calories needed for a healthy metabolism and the recommended daily calorie intake according to nutritionists are 1,600 to 2,400 for adult women and 2,000 to 3,000 for men, depending on age. .
1.2. Low Fat Cooked sweet corn is low in total fat at 1.5 grams, which is about 2% of the recommended 25 to 35% of daily calories per person. In which, saturated fat content accounts for at least 0.2 grams.
Popcorn contains only 0.6 grams of fat per 2-cup serving, but if you mash the popcorn with butter, that will increase the fat and calories significantly. Try adding flavor with seasonings, herbs, or nutritional yeast to keep fat to a minimum.
1.3. Carbs for Energy Carbohydrates in sweet corn are healthy, plant-based, complex carbs that are important in one's diet for the production of energy needed for metabolic and physical processes. matter. Carbs help power our brain, heart, kidneys, and nervous system. The recommended daily amount of carbs is 130 grams. Sweet corn provides 19 grams of total carbs per 100 grams; Popcorn has 12.4 grams per 2-cup serving.
1.4. Supports Digestive System Health Fiber is important for the health of the digestive system and is especially effective for people looking to lose weight. Both sweet corn and popcorn provide 10% of the daily recommended value per person for just 2.4 grams.
The fiber found in sweet corn is notoriously difficult to digest, so it's the top supplement in bulk to help food move through your stomach, intestines, and out of your body. This can help prevent constipation or diarrhea as well as reduce your risk of developing hemorrhoids or diverticular disease. In addition, fiber can help improve blood cholesterol levels, reduce the risk of metabolic heart disease and stroke, and even help manage type 2 diabetes, according to the American Heart Association. The Dietary Guidelines recommend that each person's daily diet should have between 22.4 and 33.6 grams of fiber, depending on their gender and age.
1.5. Sweetness in Corn Since sweet corn is harvested young, the seeds have a higher sugar content than starch. Although amounts vary between varieties, sweet corn contains 4.5 grams of sugar per 100-gram serving. That's less than half of the sugar in a banana and less than a third of the sugar in a serving of beets.
American Heart and Stroke Association says: It is true that consuming too much sugar can put you at risk of disease, obesity, diabetes, high blood cholesterol and tooth decay. But eating too much sugar is often from added sugars to processed foods or from high-fructose corn syrup.
The harms from excess added sugars generally do not apply to the consumption of sugars from the natural fructose found in corn and other vegetables eaten as part of a healthy diet. It will be difficult to consume so much corn that it exceeds the daily sugar limit. The Dietary Guidelines recommend that the amount of added sugar you consume each day should not exceed 10% of your calories.
1.6. Helps increase bone density Corn is a good natural source of magnesium, with sweet corn providing 26 milligrams per 100 grams and popcorn providing 21 milligrams per serving. About 50 to 60 percent of the magnesium in the body is in our bones, so a diet rich in magnesium has been shown to increase bone density - a measure of bone strength - and may reduce the risk. osteoporosis in postmenopausal women.
Potassium in sweet corn - 218 milligrams per 100 grams - is also important for bone health by increasing bone mineral density. Popcorn has 48 milligrams per serving. According to the US National Institutes of Health, too little potassium can deplete the calcium in our bones. In addition, your body also needs potassium for proper kidney and heart function, muscle contraction, and nerve conduction.

Corn is also a good source of phosphorus, with sweet corn containing 77 milligrams per serving and popcorn containing 48 milligrams. Phosphorus is another element important for bone growth. With 85% of phosphorus in the body found in bones as calcium phosphate, a deficiency of this mineral can cause serious bone diseases.
Other nutrients found in corn that are beneficial for your bones are copper, iron and zinc.
1.7. Good source of vitamin C Sweet corn contains the antioxidant vitamin C, which, at 9% per serving, helps protect your body's cells from damage caused by harmful free radicals. Nutrition in corn also includes valuable levels of B vitamins, including thiamin (vitamin B1), niacin (vitamin B3), pantothenic acid, folate (vitamin B9), riboflavin and vitamin B6. The body needs B vitamins to produce energy and maintain the normal functioning of the brain and nervous system.
1.8. Corn helps in weight loss The high fiber content in corn can help you manage your weight by slowing down digestion, making you feel full sooner. That can prevent you from overeating or snacking later so you get fewer calories overall. Harvard University Health Publishing suggests that eating 30 grams of fiber a day can help you lose weight quickly.
Carbs in corn have a value of 55 to 60 on the glycemic index or GI. The GI is a chart of how quickly a carbohydrate-containing food raises our blood sugar. A rating of 55 or less is considered a low value.
You might think that eating a lot of carbs in corn or popcorn will make you gain weight. But a study shows that a high-carb diet, combined with low fat, high fiber and low glycemic index foods, has a positive effect on weight management - according to a 2018 analysis. reported in the journal Nutrients. After 16 weeks, the overweight participants had reduced overall body weight and body fat as well as reduced insulin resistance without any additional exercise.
1.9. Improves Vision Maize has high levels of zeaxanthin, along with its isomer lutein, which contribute to the characteristic color of yellow corn. These fat-soluble antioxidant carotenoids are found in the retina of the eye. Our bodies cannot synthesize these compounds, they must be provided by our diet every day.
A 2017 study used corn as one of the food sources to evaluate the association between lutein and zeaxanthin and eye health. Evidence from the study, published in the Journal of Nutrients, determined that a diet that included lutein and zeaxanthin could prevent or delay the progression of macular degeneration, a leading cause of blindness. . Interestingly, the researchers found that cooking foods containing carotenoids enhanced their bioavailability compared to uncooked foods.

2. Can eating corn lose weight?

There are many people who love to eat corn, not only because of its taste but also because of its health benefits. But in fact, corn is not in the top recommended weight loss foods of nutritionists. However, it has other benefits that are well worth it.
Overall, corn is not an ideal weight loss food. But a small amount of corn mixed with other vegetables can be part of a healthy weight loss plan, especially for people who like to eat corn.
Many people have always eliminated corn from their diet because it is higher in carbohydrates and sugars than other vegetables. Nutritionists also recommend eating high-fiber, low-starch vegetables other than corn whenever possible. But there is a way you can eat some corn and still lose weight.

Here's some corn nutrition facts:
Corn is twice as high in calories as carrots and four times more calorie dense than chickpeas and broccoli. It also has three to six times more carbohydrates and a little more sugar than other vegetables we might think of in dishes. Among the best foods for weight loss, fiber is more than sugar. The sugar and fiber are about the same as corn (and carrots), but twice or more fiber than the sugars in peas, broccoli and green beans - making them much better for weight loss as they will help you fuller for longer, resulting in more fiber. Corn is rich in fiber and plant compounds that may support digestive system and eye health. However, it is also high in starch, which can raise blood sugar and may prevent weight loss when consumed in excess. The safety of GM corn is also a top concern for many people around the world. However, in moderation, corn can be part of a healthy diet.

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Reference sources: livestrong.com, masalabody.com, healthline.com