1 grain that may become a “health trap”. Eat it to lose weight. Blood sugar will spike without you knowing.
Corn is one of the most popular grains in the world. It is delicious, easy to eat, and has high nutritional value. It is not only an important ingredient in many dishes, but also a healthy source of energy and dietary fiber. However, eating corn inappropriately can also have negative effects.
Benefits of corn
- It is a source of complex carbohydrates, providing the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา body with continuous and long-lasting energy.
- High in dietary fiber, helps you feel full for a long time, reducing the amount of other food you consume.
- Both soluble and insoluble dietary fiber help stimulate the intestines and digestive system, preventing constipation.
- Rich in vitamins and minerals such as vitamins A, B, C, E, K, magnesium, potassium, phosphorus and folate, it promotes multi-system health.
- Yellow corn is high in vitamin A and beta-carotene, which helps maintain eyesight.
- Purple corn is high in anthocyanins, which have antioxidant properties.
- Good for eye health because it is rich in lutein and zeaxanthin, which are important substances for the retina, helping to reduce the risk of eye diseases in the elderly.
Precautions for consuming corn
Although corn is full of benefits, it may not be suitable for everyone or in every situation, as follows:
- High in energy: Corn is high in carbohydrates. Just half an ear of boiled corn provides the same amount of energy as one ladle of cooked rice. Eating too much can cause excess energy to build up and affect blood sugar levels.
- Risk of bloating: The fiber in corn may cause some people to feel bloated or have diarrhea, especially those with digestive problems or irritable bowel syndrome (IBS).
- Inhibits mineral absorption: Corn contains phytic acid, which can bind to minerals like iron, zinc, and calcium, reducing their absorption. Soaking corn in water before cooking can reduce the phytic acid.
- Risk of mold contamination: Improperly stored corn can be contaminated with mycotoxins, a toxin that increases the risk of cancer. Buy from a reputable source.
- Processed corn: Corn that has been processed, such as snack foods, popcorn that is loaded with butter or salt and high-fructose corn syrup, may increase your risk of obesity, diabetes, high blood pressure and heart disease.
Who should be careful about eating corn?
- Diabetic or sugar control patients: should limit their intake because corn is high in carbohydrates.
- People with digestive problems: Because corn contains FODMAPs, which are difficult to digest and may trigger stomach discomfort.
- Corn allergies: Avoid both fresh corn and processed corn products.
- Celiacs: Although corn is gluten-free, the protein zein in corn can cause a gut reaction in some people.
- People who are deficient in iron or zinc: Be careful not to consume too much corn, as the phytic acid in corn can reduce the absorption of these minerals.
Case example: Eating corn and sugar spikes
The story of 58-year-old Aunt Hua Fang from Zhejiang Province, China, who has eaten boiled corn for three meals a day for over a year because she believes corn is good for her health.
My aunt is a retired teacher who loves corn. When she learned that corn is high in fiber and rich in vitamins, she switched to eating corn as her main food without adding any other food.
But recently, her son took her for a checkup and her blood sugar level was found to be above the normal level. The doctor explained that while corn is nutritious, eating only corn in the long term can cause the body to receive too many carbohydrates and lack other essential nutrients, which can have an adverse effect on overall health.
The doctor advised that the auntie can still eat corn, but it should be part of her meal, not the only main dish. He also recommended adding vegetables, colorful fruits, whole grains, lean meat protein, fish, nuts, and foods with antioxidants. He also advised the auntie to exercise regularly and practice meditation to enhance her physical and mental health.