And with nearly 3 grams of fiber per serving, corn can help you feel full longer, so you're less likely to overeat and pack on the pounds. Is corn bad for you? Corn is a good source of fiber and antioxidants that promote eye health. According to the Center for Food Safety, up to 92 percent of U.S. corn is genetically engineered (GE). It also serves a good source of antioxidants that support eye health such as lutein and zeaxanthin. Ask a Nutritionist: Are Potatoes Actually Bad For You? It’s important to keep in mind that regular corn syrup isn’t the same as the much-maligned high fructose corn syrup (HFCS). Bertoia ML, Mukamal KJ, Cahill LE, et al. And how do you choose the healthiest corn to eat? And while you'll be hard-pressed to find a professional nutritionist who doesn't recommend eating more vegetables, their opinions, as well as studies about corn and its impact on diet and weight loss, have left many of us scratching our heads about whether it’s good or bad for us to eat. Magnesium is important for nerve conduction and muscle contraction. Because corn has potassium and carbs, it makes for a great—and totally underrated—post-workout recovery snack. According to a meta-analysis of 21 years of field data published in the journal Scientific Reports, GE corn is actually safer than non-GE corn, since it contains lower levels of naturally-occurring mycotoxins, which are dangerously poisonous and potentially carcinogenic. Corn is a good source of phosphorus, with sweet corn containing 77 milligrams per serving and popcorn containing 48 milligrams. While corn is delicious and can provide myriad health benefits, like most things, it should likely be consumed in moderation. Eaten on the cob or off, snacked on popped or consumed in syrup form, corn is everywhere—seriously. In contrast to corn, the Harvard study found that participants who ate high-fiber vegetables, like kale and string beans, were likely to lose weight over time. Is Corn Bad for You? Consumed in excess, it can spike blood sugar and contribute to weight gain, but eaten in reasonable quantities, it’s a versatile and affordable addition to a healthy, balanced diet. Because of its high starch content, people with diabetes should limit their intake of corn, because studies—like this one published in the American Journal of Clinical Nutrition—have shown that low-carb diets are more effective at managing diabetes. It’s high in fiber, vitamins, and minerals but because it is derived from starch, it can also cause a spike in blood sugar and cause unwanted weight gain for some. "Overall, these veggies can all play a role in a balanced diet as long as they are portion controlled and prepared in a healthy way," she says, noting to limit the common buttery and cheesy preparations of these foods. Unfortunately, GMO foods are produced by companies like Monsanto in order to be … "I think corn can be part of a healthy diet since it contains many minerals and antioxidants that promote eye and skin health.,” she says. Corn and other starchy foods have relatively high glycemic loads, which can product blood sugar spikes after they are eaten. Eating fresh corn on the cob also gives you a good amount of the daily dietary fiber you need, along with some complex carbohydrates that are a good energy source. Of these, it offers the most potassium, with a medium ear containing 90 milligrams (just over 3 percent of your recommended daily intake.) But is corn good for you? We have had GMOs in our food system for over 20 years and there has never been any negative health issues associated with them.” Indeed, a 2018 study in Europe looked at 20 years of research on GMO corn and concluded that GMO corn was likely safe because of the higher quality of grain compared and the “reduction in human exposure to mycotoxins,” which are harmful, naturally-occurring chemicals created by fungus and mold in certain foods. “It is known, however, that too much added sugar of all kinds—not just high-fructose corn syrup—can contribute unwanted calories that are linked to health problems, such as weight gain, type 2 diabetes, metabolic syndrome and high triglyceride levels,” says Katherine Zeratsky, R.D., L.D. In Melton’s opinion, the fear over GMOs is unfounded (in corn and otherwise). But is corn good for you? The reason? A little bit every once in a while probably won’t kill you, but it should be consumed very sparingly. In addition to protecting against gut issues, an increase in dietary fiber has been linked to a lower risk of several diseases, including heart disease and some cancers, per this study from Kansas State University’s Department of Human Nutrition. Like many foods, corn can be good for you, as long as you consume it in moderation—and in its most minimally-processed form (read: not corn syrup). Here's what you need to know before throwing it on the grill. “In about half a cup of corn, you get four grams of protein [out of a recommended 50 to 75 grams a day], two grams of unsaturated fat, and 2.4 grams of fiber [out of the recommended 25 grams a day],” she says. ‘Tis the season! Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies.
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