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Sweet corn is one of the simplest and purest delights of summer. Popping it makes an ideal snack for movies or events and rolling its flour gives the crunchiest tortilla wraps. But do not let the sweetness of the corn trick you. If you associate sweet corn with high calories, you might be mistaken about this vegetable. Sweet Corn as it is quite nutrient dense. This article will help you understand how you should introduce sweet corn to your diet and gain an abundance of health benefits.
Including sweet corn in your everyday diet can improve gut health, reduce your risk of heart diseases, type 2 diabetes and even cancer.
However, because of the various misconceptions, sweetcorn may be one of the most debatable delicacies. For instance, some people assume that it cannot be part of our staple diet, because it is hard to digest. However, it is simply a myth. Sweet corn is high in insoluble fibre and aids digestive health. It also contains various vitamins, minerals, and antioxidants. And these properties are what gives sweet corn its benefits.
Everything About Sweet Corn
Corn is commonly known as maize. It is a starchy food in kernels on a cob wrapped in a husk. When the silks at the top turn brown, sweet corn is mature. And this is the best time to harvest it. Corn is generally yellow. However, it is also available in red, orange, purple, blue, white, and black.
Sweet Corn Vs. Field Corn
- Sweet corn and field corn may appear alike. However, they are not identical. They have varied tastes. And thus, they have distinctive culinary uses.
- Field corn is taller and has more leaves than sweet corn. On the other hand, sweet corn appears to be short and spindlier.
- Field corn is less sweet than sweet corn. Thus, it does not have any taste right off the cob. Hence, we use meal or cornflour of field corn. These have various culinary uses. Some foods that include corn are tortilla chips and corn flakes.
- Harvesting of sweet corn is earlier than field corn. Due to this, sweet corn is moister and juicier.
Summary
There is much confusion about sweet corn and field corn. Thus remains the hesitancy to add it to one&#;s diet. Sweet corn is less mature than field corn. This is the reason its kernels are tender, flavourful and sweeter to taste. It is also shorter than field corn and has thinner leaves. While field corn is a variety that is usually used to make cornmeal or corn flour.
Nutritional Value of Sweet Corn
Corn is dense in carbohydrates and is high in fibre. It is also a rich source of antioxidants and vitamins.
Here are the nutritional values of sweet corn (100gm):
- Calories: 86 Kcal
- Carbohydrates: 18.70 g
- Protein: 3.27 g
- Fat: 1.35 g
- Dietary Fibre: 2 g
- Sodium: 15 mg
- Potassium: 270 mg
- Carotene-ß: 47 µg
6 Sweet Corn Benefits
1. High in Fibre
The high fibre content is one of the sweet corn benefits. Dietary fibre is beneficial for overall health, including the digestive system. Additionally, it may reduce the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
Furthermore, fibre gives satiety. It ensures that you feel fuller and rescues you from overindulging. This corn benefit also comes into play when used as a part of a diet for weight maintenance.
2. Improves Heart Health
One of the sweet corn benefits is that it is rich in fibre. The potential of fibre to decrease blood pressure and cholesterol plays a role in preventing heart disease. It is also filling that allows you to eat less. And this may result in a healthy weight loss.
According to a review, people who consume high dietary fibre can dramatically lower their risk of heart diseases. Additionally, mortality (death) from heart disease was lower in those who consumed more fibre.
Corn provides a decent amount of fibre. Adding sweet corn to your diet may boost your fibre intake. Thus, eating corn may keep your heart healthy.
3. Source of Antioxidants
The cells in your body confront significant threats. These dangers range from a lack of nourishment to viral infection. Substances known as free radicals are another such hazard. They are capable of causing cell damage.
At high concentrations, they may even lead to the damage of genetic material. Physical activity, exposure to cigarette smoke and air pollution may also produce free radicals. Surplus free radicals are known to cause various diseases. Heart disease, cognitive decline, cancer and even vision loss may result from free radical damage.
Due to such consequences, our body must combat excessive radicals. And antioxidants can get rid of harmful free radicals. Sweet corn is rich in vitamin C. It is a potent antioxidant food that protects your cells from damage. As a result, vitamin C may prevent heart diseases and cancer.
Yellow sweet corn contains the carotenoids lutein and zeaxanthin; antioxidants that can help combat free radical damage.
4. Prevents Diverticulitis
Diverticular disease is a widespread health issue. It refers to a collection of conditions that might impact your digestive system. Diverticulitis is a severe form of diverticular disease. Thus, it can induce unpleasant symptoms. Its complications may even lead to long-term health issues.
A study shows that corn consumption may keep diverticulitis at bay. Meaning, eating corn is beneficial for gut health.
5. Eye health
Free radicle damage may lead to poor eyesight. In extreme cases, it may even cause the loss of vision.
Sweet corn (yellow variant) contains the carotenoids lutein and zeaxanthin. Both are also antioxidants and can help combat free radical damage. These are beneficial for eye health as they reduce lens damage that leads to cataracts.
A study shows that high blood levels of these carotenoids are beneficial to lower the incidence of both macular degeneration and cataracts.
6. Enhances Memory
Eating corn may promote healthy cognitive (brain) function. It may lower the risk of memory, especially in the elderly.
Corn has a high concentration of vitamin B1. This vitamin is often known as thiamine. Thiamine is required to make acetylcholine in our bodies. Acetylcholine is a neurotransmitter that helps people remember. Thus, having good levels of acetylcholine may improve memory. In addition, it minimises the risk of Alzheimer&#;s disease. Hence, eating corn may help as a memory booster.
Summary
Sweet Corn has numerous health benefits. It contains a plethora of nutrients like fibre, antioxidants like carotenoids lutein and zeaxanthin, thiamine (vitamin B1) that helps to keep health concerns at bay. This vegetable can help in digestion, reduces the risks of heart diseases, cognitive decline, cancer and even enhances eye health.
Additional Benefits of Eating Corn
Sweet corn is a storehouse of essential vitamins and minerals. Each of these nutrients gives supplementary corn benefits.
Eating corn also comes with the following perks:
- Folate: Folate is often known as vitamin B9 or folic acid. It is an essential nutrient that is especially crucial during pregnancy. Corn contains 42 micrograms of folate.
- Vitamin B6 refers to a group of vitamins, the most common of which is pyridoxine. It performs a variety of tasks in your body. Cron contains pyridoxine which may help with depression, PMS and promote brain health.
- Niacin: It is also known as vitamin B3. It is essential for healthy digestion, skin and the nervous system. However, niacin from corn is poorly absorbed. But, cooking corn with lime can increase the availability of this vitamin for absorption.
- Potassium: It is an essential mineral. Potassium is necessary for blood pressure regulation and may promote heart health. Corn has 270 mg of potassium. It ensures you get these corn benefits.
Sweet Corn for Weight Loss
The nutritionally dense composition of sweet corn is excellent for providing a number of health benefits including aiding heart health, cancer etc. In addition to these, sweet corn is also known to prevent obesity. Here how sweet corn can help you maintain weight:
- Rich in Fibre- Sweet corn is a vegetable that is high in dietary fiber. 100 grams of sweet corn contain 2 grams of fiber which keeps one full for long and thus curb frequent hunger pangs. It is also great for improving your digestive health.
- Probiotic- It is considered to have good gut bacteria that makes it a probiotic. Probiotics help in releasing appetite reducing hormones and also accelerate metabolism.
- Protein- Not just fiber, sweet corn also contains considerable amounts of protein. 100 grams of sweet corn has 3.3 grams of protein, that helps you avoid overeating and thus promotes lesser calorie intake.
Though all of these nutrients boosts weight loss, remember that sweet corn is also high in calories. So, experts suggest moderate consumption of this vegetable. Talk to your nutritionist, if you are initiating your weight loss journey and want to include sweet corn as an alternative to a few foods.
Uses of Sweet Corn in Cooking
Humble cooked corn cob is a delicious summer treat. But do not restrict yourself to this one culinary use of sweet corn. It is a versatile ingredient that can make a range of recipes.
- Sweet corn in salads: Add some sweet corn kernels to your regular salad recipe. It gives a sweet punch to the salads.
- Make sweet corn soup: Boil some sweet corn and whip them into a soup. If you like smooth soups, blend the corn entirely. You can also leave some chunks, as per your preference. Finally, add some spices, garlic and onions.
- Add it to your wraps and burritos: Complete your favourite wrap recipe with sweet corn.
- Make a sweet corn dip: You use sweet corn as a dip. Yes, you read that right. Boil the corn cob, add seasonings (as per preference) and whip it into a dipping. You can also add lemon juice for tartness.
- Sweet corn in baked goodies: sweet corn kernels add a great crunch to your savoury cookies and cakes.
- Sweet corn Chillas: You can add corn kernels into your Chilla and thali peeth for a twist of texture. It will give a crunch and sweetness to your recipe.
- Make poppers and tikkis: You can make tikkis out of sweet corn. You can also add them to your go-to Tikki/popper recipe for a bite.
- Boiled and roasted corn: Do you prefer to eat corn cobs in the good ol&#; traditional way? Well, you can boil or roast your sweet corn. Garnish with lime and paprika.
- Add it to your sauces: You can use sweet corn kernels in your pasta sauces.
- Add to risotto or rice: You can make pulao and risottos using sweet corn.
Recipes Using Sweet Corn
1. Corn Mexican Dip
Ingredients
- Sweet corn- 1 cup (kernels)
- Sour cream- ½ cup
- Garlic- 1 tbsp (minced)
- Hot sauce/ chili sauce- ½ tbsp
- Lemon/ lime juice- 1 lime
- Cheese (of choice)- 1 tbsp (crumpled)
- Green chilli &#; 1 whole (chopped)
- Red onions- ¼ cup (chopped)
- Fresh coriander- ¼ cup (chopped)
- Salt as per taste (optional)
Method:
- Put sour cream, garlic, hot sauce, lemon juice, and cheese in a blender. Blend until smooth.
- Transfer this mixture into a large bowl and add the remaining ingredients. Stir well to combine.
- Pour mixture into pan and turn on the stove. Cook till the mixture is thick and bubbly.
- Garnish with more coriander and cheese.
- Serve with your favourite chips and enjoy!
2. Creamed Sweet Corn Soup
Ingredients
- Sweet corn kernels- 3 cups
- Onion- 1 small (diced)
- Fresh milk &#; ½ cup
- Heavy cream- 1 Tbsp (optional)
- Whole wheat flour &#; 1 tbsp (optional)
- Butter- ½ Tbsp
- Salt & pepper to taste
- Oregano (as per taste)
Method:
- Put 2 cups of sweet corn in a mixer and make a puree. You can make it to a smooth paste or leave it chunky as per your preference.
- Now, put onion and butter in a pan. Cook over medium heat until the onion is translucent. It may take about 3-4 minutes.
- Add flour, salt and pepper. Cook 2-3 minutes. Keep stirring to avoid burning.
- Next, add in the sweet corn paste and 1 cup sweet corn kernels. Mix well.
- Add milk, cream and oregano. Stir till it starts boiling.
- The soup will start thickening. Allow boiling 2-3 minutes. Keep on stirring to avoid lumps.
- Turn off the flame and serve hot.
4. Side Effects of Sweet Corn
Consuming sweet corn is generally safe. But some drawbacks do exist.
1. High in calories:
Sweet corn can be a nutritious addition to your diet when taken in moderation. But keep in mind that corn is a starchy vegetable. Thus, it contains lots of carbohydrates. Hence, it might cause your blood sugar levels to rise. Therefore, if you have diabetes, you should manage your portions when eating corn.
2. Contains phytates:
Corn contains phytic acid (phytate). Phytic acid reduces your ability to absorb nutrients such as iron and zinc from the same meal. You can decrease phytic acid levels by soaking, sprouting, and fermenting corn.
3. Contains mycotoxins:
Mycotoxins generally contaminate corn. It is a fungus that produces toxins. Eating lots of corn contaminated with this may prove hazardous to health. It may lead to liver problems, lung issues, low immunity and cancer.
4. In celiac disease:
Corn causes issues for certain people with celiac disease. It is a disease that produces an immunological response when they consume any gluten. Corn may provoke a symptom flare if you have irritable bowel syndrome (IBS).
Summary
Generally, sweet corn does not have any side effects. However, it is not suitable for people having celiac disease. You can also limit the consumption of sweet corn if you have diabetes. It also contains phytate, so excessive consumption can disrupt your ability to absorb other nutrients like zinc and iron.
HealthifyMe Suggestion
Sweet corn is a wonderfood loved by people of all age groups. It is good in taste and has a high nutritional value. If you are looking for weight loss it can be a great addition to your diet as it has high fiber which keeps you full for longer and it is a probiotic that helps in digestion and helps to realize fullness hormones from the gut. It is important to note that if you have diabetes you should limit the consumption of sweet corn as it has a high glycemic index which may bring fluctuations to your blood sugar levels.
Conclusion
Corn is one of the most popular grains. In addition to being naturally sweet, sweet corn benefits are diverse. For example, yellow sweet corn may benefit eye health since it contains antioxidants. It also has a lot of vitamins and minerals. These properties give the sweet corn its benefits for protecting the heart and preventing diverticulitis.
However, corn is a rich source of calories and carbs. Therefore, overindulging in sweet corn may lead to weight gain. It may also be potentially risky for people with diabetes. Hence, it is best to consult your health care professional before eating corn if you have diabetes. Nevertheless, given the sweet corn benefits, eating it in moderation may benefit. It can be a fantastic addition to your balanced diet.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. Is it good to eat sweet corn daily?
A. You can eat sweet corn daily but maintain portion size. You can get all the corn benefits when you have it in moderation. But it may prove to be hazardous in excess.
Q. What are the disadvantages of sweet corn?
A. Sweet corn has numerous benefits when taken in moderation. In excess, it may lead to weight gain as it is rich in calories and crabs. Additionally, people with diabetes should eat sweet corn in recommended portion sizes. Sweet corn also has toxins and phytates that may prove to be dangerous.
Q. Does sweet corn increase weight?
A. Yes, eating an excess of sweet corn may lead to weight gain as sweet corn is calorie-dense and is rich in carbs.
Q. Is sweet corn bad for skin?
A. No. On the contrary, sweet corn may be beneficial for the skin. It is a storehouse of vitamins and minerals that may be great for skin and vision.
Q. Is boiled sweet corn healthy?
A. Yes, boiled sweet corn is healthy. It can improve digestion, vision, memory and heart health.
Q. What are the health benefits of sweet corn?
A. Sweet corn can improve gut health and reduce your risk of heart diseases, type 2 diabetes and even cancer. It may also improve vision and memory.
Q. What is the difference between corn and sweet corn?
A. Field corn is taller and has more leaves than sweet corn. On the other hand, sweet corn appears to be short and spindlier. Sweet corn is also sweeter than field corn.
Q. Is sweet corn good for diet?
A. Sweet corn can be an excellent addition to your diet when taken in moderation.
Q. Is corn healthier than rice?
A. Corn has more fibre and protein. It is also low in glycemic index. On the other hand, rice has more carbohydrates owing to starch and calories.
Q. Is sweet corn high in carbs?
A. Yes, sweet corn is high in carbs. It is rich in calories. And most of these calories come from carbohydrates. Sweet corn (100gm) contains 18.70 gm of carbohydrates.
Q. Is sweet corn high in sugar?
A. Yes, sweet corn rich carbohydrates. Your body converts carbs into glucose (sugar).
Q. What is the main nutrient in sweet corn?
A. Sweet corn is abundant in carbohydrates and fibre.
Q. How much protein is in 100gm of corn?
A. There is 3.4gm of protein in 100gm of corn.
Q. What is the nutritional value of 100gm of sweet corn?
A. Sweet corn (100gm) contains:
Calories: 86 Kcal
Carbohydrates: 18.70 g
Protein: 3.27 g
Fat: 1.35 g
Dietary Fiber: 2 g
Sodium: 15 mg
Potassium: 270 mg
Carotene-ß: 47 µg
Reference Sources
- Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC/
- Nut, corn, and popcorn consumption and the incidence of diverticular disease
https://pubmed.ncbi.nlm.nih.gov//
- Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC/
- Corn phytochemicals and their health benefits
https://www.sciencedirect.com/science/article/pii/S#sec
By: Parul Dube, Masters of Medical Science in Public Health Nutrition
This article tells you everything you need to know about corn.
Corn is typically yellow but comes in a variety of other colors, such as red, orange, purple, blue, white, and black.
Whole-grain corn is as healthy as any cereal grain, as it&#;s rich in fiber and many vitamins, minerals, and antioxidants.
Popcorn and sweet corn are popular varieties, but refined corn products are also widely consumed, frequently as ingredients in processed food.
For more information, please visit Sweet corn seeds.
Also known as maize (Zea mays), corn is one of the world&#;s most popular cereal grains. It&#;s the seed of a plant in the grass family, native to Central America but grown in countless varieties worldwide.
Corn is a healthy grain and source of fiber, vitamins, minerals, and antioxidants. It may promote eye and digestive health. Refined corn products, however, such as tortilla chips, offer fewer health benefits.
Corn is mainly composed of carbs and fairly high in fiber. It also packs a decent amount of low-quality protein.
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 ).
Depending 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 ).
This is 42% and 64% of the Daily Value (DV) for men and women, respectively. While the fiber content of different types of corn varies, it&#;s generally around 9&#;15% of the dry weight ( 1 , 2 , 4 ).
One medium bag (112 grams) of cinema popcorn boasts approximately 16 grams of fiber .
The GI is a measure of how quickly carbs are digested. Foods that rank high on this index may cause an unhealthy spike in blood sugar .
Despite 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. Most of the sugar is sucrose ( 1 ).
Starch is its main carb, comprising 28&#;80% of its dry weight. Corn also provides small amounts of sugar (1&#;3%) ( 1 , 2 ).
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 ):
Whole corn is relatively low in fat, though corn oil &#; a highly refined cooking oil &#; is sometimes processed from corn germ, a side product of corn milling.
It also contains significant amounts of vitamin E , ubiquinone (Q10), and phytosterols, increasing its shelf life and making it potentially effective at lowering cholesterol levels ( 10 , 11 ).
Refined corn oil is mainly composed of linoleic acid, a polyunsaturated fatty acid, while monounsaturated and saturated fats make up the rest ( 9 ).
However, corn germ, an abundant side-product of corn milling, is rich in fat and used to make corn oil, which is a common cooking product.
The fat content of corn ranges from 5&#;6%, making it a low-fat food ( 1 , 5 ).
Corn is a good source of many vitamins and minerals. Popcorn tends to be higher in minerals, while sweet corn tends to be higher in vitamins.
This popular snack boasts several vitamins and minerals, including:
In general, popcorn is rich in minerals, whereas sweet corn is higher in many vitamins.
Corn may contain a fair amount of several vitamins and minerals. Notably, the amount is highly variable depending on the corn type.
Corn provides higher amounts of antioxidants than many other cereal grains. It&#;s especially rich in eye-healthy carotenoids.
In fact, corn boasts higher amounts of antioxidants than many other common cereal grains ( 22 ):
Corn contains a number of bioactive plant compounds, some of which may boost your health.
Popcorn is a type of corn that pops when heated. It&#;s a popular snack food that&#;s categorized as a whole-grain cereal. To maximize its benefits, make homemade popcorn without oils or additives.
You can avoid added oils by making your popcorn in an air popper.
Even though popcorn is healthy on its own, it&#;s often eaten with sugary soft drinks and frequently loaded with added salt and high-calorie cooking oils, all of which may harm your health over time ( 30 , 31 , 32 ).
However, regular popcorn consumption has not been linked to improved heart health ( 27 ).
Whole-grain foods may have several health benefits, including reduced risk of heart disease and type 2 diabetes ( 28 , 29 ).
In fact, it&#;s is one of the few whole grains consumed on its own as a snack. More frequently, whole grains are consumed as food ingredients, such as in breads and tortillas ( 27 ).
A highly popular snack , popcorn is one of the most common whole-grain foods in the United States.
This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode.
Popcorn is a special variety of corn that pops when exposed to heat.
As a good source of lutein and zeaxanthin, corn may help maintain your eye health. What&#;s more, it doesn&#;t promote diverticular disease, as previously thought. On the contrary, it seems to be protective.
However, one 18-year study in 47,228 men suggests that popcorn may, in fact, protect against diverticular disease. Men who ate the most popcorn were 28% less likely to develop diverticular disease than those with the lowest intake ( 48 ).
Popcorn and other high-fiber foods were once believed to trigger this condition ( 47 ).
Diverticular disease (diverticulosis) is a condition characterized by pouches in the walls of your colon. The main symptoms are cramps, flatulence, bloating , and &#; less often &#; bleeding and infection.
One study in 356 middle-aged and older adults found a 43% reduction in the risk of macular degeneration in those with the highest intake of carotenoids, especially lutein and zeaxanthin, compared to those with the lowest intake ( 45 ).
Observational studies likewise suggest that high dietary intake of lutein and zeaxanthin may be protective, but not all studies support this ( 44 , 45 , 46 ).
High levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts ( 41 , 42 , 43 ).
Commonly known as macular pigments, these compounds exist in your retina, the light-sensitive inner surface of your eye, where they protect against oxidative damage caused by blue light ( 38 , 39 , 40 ).
Lutein and zeaxanthin are the predominant carotenoids in corn, accounting for approximately 70% of the total carotenoid content. However, their levels are generally low in white corn ( 26 , 36 , 37 ).
Dietary intake of antioxidants, most notably carotenoids like zeaxanthin and lutein , may boost eye health ( 25 , 34 , 35 ).
Infections and old age are among the main causes of these diseases, but nutrition may also play a significant role.
Macular degeneration and cataracts are among the world&#;s most common visual impairments and major causes of blindness ( 33 ).
Regular whole-grain intake may have a number of health benefits.
Corn is generally considered safe. However, some concerns exist.
Antinutrients in corn
Like all cereal grains, whole grain corn contains phytic acid (phytate).
Phytic acid impairs your absorption of dietary minerals, such as iron and zinc, from the same meal (16).
While usually not a problem for people who follow a well-balanced diet, it may be a serious concern in developing countries where cereal grains and legumes are staple foods.
Soaking, sprouting, and fermenting corn can reduce phytic acid levels substantially (16, 49, 50).
Mycotoxins
Some cereal grains and legumes are susceptible to contamination by fungi.
Fungi produce various toxins, known as mycotoxins, that are considered a significant health concern (51, 52).
The main classes of mycotoxins in corn are fumonisins, aflatoxins, and trichothecenes. Fumonisins are particularly noteworthy.
They occur in stored cereals worldwide, but adverse health effects have mostly been linked to the consumption of corn and corn products &#; especially among people who depend on corn as their main dietary staple (53).
High consumption of contaminated corn is a suspected risk factor for cancer and neural tube defects, which are common birth defects that may result in disability or death (54, 55, 56, 57).
One observational study in South Africa indicates that regular consumption of cornmeal may increase the risk of cancer of the esophagus, the tube that carries food from the mouth to the stomach (58).
Other mycotoxins in corn may also have adverse effects. In April , 125 people died in Kenya from aflatoxin poisoning after eating homegrown corn that had been improperly stored (59).
Effective preventive strategies may include fungicides and proper drying techniques.
In most developed countries, food safety authorities monitor the levels of mycotoxins in foods on the market, with food production and storage strictly regulated.
Corn intolerance
Gluten intolerance or celiac disease is a common condition caused by an auto-immune response to gluten in wheat, rye, and barley.
The symptoms of gluten intolerance include fatigue, bloating, diarrhea, and weight loss (60).
For most people with celiac disease, the symptoms disappear on a strict gluten-free diet. However, in some people, the symptoms seem to persist.
In many cases, celiac disease may persist because of undeclared gluten in processed food. In other cases, a related food intolerance may be to blame.
Corn contains proteins known as zein that are related to gluten.
One study showed that corn zein caused an inflammatory reaction in a subgroup of people with celiac disease. Nevertheless, the reaction to zein was much smaller than that of gluten (61).
For this reason, scientists have hypothesized that corn intake may, in rare cases, be the cause of persistent symptoms in some people with celiac disease (62).
Corn has also been reported to be a symptom trigger in people with irritable bowel syndrome (IBS) or FODMAP intolerance (63).
FODMAPs are a category of soluble fiber that are poorly absorbed. High intake can cause digestive upset, such as bloating, gas, and diarrhea, in some people.
SUMMARY Corn contains phytic acid, which may reduce mineral absorption. Mycotoxin contamination may also be a concern in developing countries. Finally, corn&#;s soluble fiber (FODMAPs) may cause symptoms for some people.
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