Corn on the cob.

Welcome back Corn on the Cob!

Corn is a staple in cuisines all around the world. In the United States, nothing says summertime quite like corn on the cob. While plenty of people enjoy corn, many don't realize that it's actually a very nutritious option. Corn provides thiamin and other vitamins and minerals.

Corn Nutrition Facts

One medium-sized ear of corn (6 3/4" to 7 1/2" long) provides 88 calories, 1.4g of fat, 19g of carbohydrates, and 3.3g of protein. Corn is a good source of thiamin and also provides vitamin C, E, and A, some fiber, and potassium. This nutrition information is provided by the USDA

Corn is a naturally low-fat food that provides about 88 calories per ear. Corn offers several health benefits beyond its vitamin and mineral content. Depending on the color, corn is rich in a variety of antioxidants and beneficial plant compounds that protect against disease.

Reduces Risk of Type 2 Diabetes

Polyphenols are beneficial plant compounds that are found in whole grains, fruits, vegetables, and nuts. Purple corn owes its color to a type of polyphenol, called anthocyanin, which has been shown to improve the regulation of insulin and glucose.4

Including a variety of colorful, plant-based foods in your meal plan, like purple corn, is a proactive way to prevent the onset of type 2 diabetes. If you have diabetes and want to incorporate purple corn into your diet, consider the carbohydrate count.

May Help Prevent Colon Cancer

Corn is a good source of fiber that promotes the growth of "good bacteria" in the gut. These bacteria produce short-chain fatty acids to help prevent colon cancer.5 Eating fresh corn, popcorn, and other whole-grain corn products will ensure that you get the most fiber out of your corn consumption.

Promotes Heart Health

Corn provides several nutrients that offer proven cardiovascular benefits.3 The fiber in corn and other whole grains helps reduce cholesterol levels. Potassium is well-known to keep blood pressure levels down, and corn contains about 6% of the daily value set by FDA. Corn also has a decent amount of magnesium, about 9% to 12% of adult needs. Consuming adequate amounts of magnesium in the diet appears to reduce the risk of stroke and ischemic heart disease. Eating fresh corn, popcorn, or even canned corn (without added salt) can help protect your heart from long-term damage.

Check out our great Cinco de Mayo menu and specials. And don’t forget the Corn! We will have it in the Co-shop throughout the summer. You can also get it by the case!

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