Food fact of the day: CORN (my favourite)

It may not be summer back home in Canada… but I’m sure we can all recall one of the best local foods of summer. Ontario corn… mmmm

Corn appears to always be in season here in Laos. White corn and yellow corn. You can buy corn around the corner at the local market or buy it freshly grilled from your neighbour on the street (MY FAV).

corn on the cob

Corn is part of the vegetable family, as I’m sure you already know. However, corn has appeared to have gotten a bad rep over the past few years. I believe this is because many people began to follow the (uneducated) trend toward low-carb diets and corn has a high starch (carbohydrate) content.

SO why should you forget about your “carb-phobia” and enjoy a nice corn on the cob?

Carbohydrates are important to optimal brain function and providing our body with energy…especially healthy carbohydrates coming from natural whole foods (like corn!). I have come across a few myths about corn… “corn is high in sugar” is one of them. One corn on the cob has ~90-100 calories. This is comparable to a banana at ~105 calories.

One banana has approximately 27 grams of carbohydrates and 14 grams of sugar.

One cob of corn has 18 grams of carbohydrates, 5g of sugar, and also a very significant amount of potassium.

So why does the beloved banana get all the attention? The cob is lower in carbs and sugars! The high potassium content also makes it a great post-workout snack (like the banana) to replenish those lost electrolytes (see previous blog post for more information).

Corn is a great natural source of carbohydrates, potassium, vitamin C, B vitamins, and of course… insoluble fibre. 

Vitamin C: This vitamin is always in the spotlight. As you know, it is important for our immune system to function healthily. It also plays a role in maintaining healthy teeth, bones, skin, and tissues. Vitamin C also helps you increase your absorption of iron from foods. (Some high iron foods: steak, oats, lentils, spinach, beans animal products, etc).

Insoluble Fibre: I know you’ve all talked about how you’ve noticed (eek!) how your body does not fully digest or break down corn kernels. Well… that is because of its high insoluble fibre content. This is not a bad thing. Insoluble fibre stimulates our digestive system, helps maintain a healthy functioning gut….and obviously helps to promote bowel regularity 😉 Fibre helps prevent constipation and promotes regularity by adding “bulk”.

Moral of the corn story – don’t be afraid of foods that are in the natural and fresh product category. If it’s not in a package and can be eaten right from the garden…. it definitely has a nutritional benefit for your body.

So on that happy note… I’m off to grab a corn on the cob on the street!

Happy Tuesday Followers 🙂



Published by Brooke Bliss, BScFN, RYT-500

My name is Brooke Bliss. I am a yogi, traveller, and food enthusiast. I am a graduate of Western University's B.Sc. Honors Nutrition & Dietetics program and a 500-hour certified yoga teacher. I love to share my healthy, whole-food recipes, nutrition facts, yoga and lifestyle tips. Thank you for stopping by my page. Namaste :)

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