Corn is one of the important grains, the main food in Vietnam. Sweet corn when boiled is fragrant and sweet and is loved by many people. Not only used to prepare many dishes, sweet corn is also one of the main dietary foods chosen by women. So how many calories are in sweet corn? Let’s find out with My Auris through the following article.
How many calories are in sweet corn? >
Corn is also known as corn – one of the most important and used grains. widely used around the world. Corn is grown in tropical areas with temperate climates. In Vietnam, corn is grown throughout the country. Corn is not only used in cuisine but also widely used in animal husbandry.
Corn has many types with different flavors and colors, including: bright yellow, orange, purple, black, white,… depending on the variety. One of the most popular and widely used types of corn is sweet corn. In Vietnam, there is also popular sticky corn.
So how many calories in sweet corn?
Sweet corn is also known as yellow corn. This type of corn is high in vitamin A. According to research, 100g of sweet corn contains about 86 calories.
Besides sweet corn, here are some other types of corn with the following calorie content:
- 100g of sticky corn contains about 177 calories. The amount of calories and starch in sticky corn is equivalent to 1 cup of white rice.
- 100g of boiled sticky corn also has approximately 177 calories.
- 100g grilled sticky corn provides 220 calories.
Does eating sweet corn make you gain weight?
Many people choose corn in their diet because of its low calorie content and long satiety. In fact, if you want to lose weight, you should only eat boiled sweet corn or mix it in salad, avoid eating grilled or popped corn. Because of processing, these types of corn are high in calories.
According to nutritional recommendations, the average adult needs 2000 calories a day. Thus, if divided into 3 main meals, the calorie content ranges from 600-700/meal. If you choose 1 boiled corn instead of 1 meal, thExtremely low calorie content, only about 86 calories. Therefore, if you consistently diet with boiled corn properly, it will ensure effective weight loss. Furthermore, corn is also rich in fiber and water, so it helps fill you up quickly and for a long time. This also contributes to promoting weight loss effectiveness.
Nutritional value and benefits of sweet corn
Nutritional value
100g of sweet corn is rich in nutrients necessary for the body. Specifically as follows:
- Energy: 86 calories
- Fiber: 4g
- Carb: 15.8g
- Fat: 1.2g. Most of the fat in corn is monounsaturated and polyunsaturated.
- Sugar: 1.4g
- Protein: 3g
- GI index: 52
- GL index: 9
In addition, corn also contains vitamins and minerals, including potassium, iron, zinc, magnesium, phosphorus, selenium, folate, vitamin C and vitamin E, and vitamin A in the form of beta carotene. Furthermore, corn is also rich in powerful antioxidants such as ferulic acid, anthocyanins, lutein, zeaxanthin, phytic acid,…
Health benefits of eating corn
Thanks to its rich nutrient content, corn brings many health benefits. Specifically as follows:
Good for vision
In corn there is the antioxidant ingredient lutein – a carotenoid that plays a similar role as vitamin A. Therefore, supplementing corn helps reduce the risk of fish.eye diseases such as cataracts, macular degeneration,… Fiber prevents constipation and reduces the risk of hemorrhoids.
Weight loss
With low calorie content, abundant fiber and water, corn is an effective weight loss support food.
Supports cholesterol control, reduces the risk of cardiovascular disease
Fiber in corn also has the ability to effectively reduce bad cholesterol in the body by lowering blood sugar levels in diabetics. Besides, the abundant B vitamin content in corn helps prevent dangerous conditions such as stroke and myocardial infarction.
Supplements energy for the body
Carbohydrates in corn are a type of healthy, plant-based carbs. And these carbs play an important role in the production of energy needed for metabolism in the body.
Good for diabetics
Corn contains resistant starch and has a low glycemic index, so it is suitable for type 2 diabetics. Because eating corn does not suddenly increase blood sugar. This is explained because corn is absorbed slowly, without causing a sudden increase in sugar.
Cancer prevention
Corn is rich in antioxidants, so it helps protect the body from the attack of free radicals. From there, prevent and limit cancer.
Should I eat a lot of corn?
Corn brings many health benefits and rich nutritional content. Furthermore, corn also has the effect of losing weight, so many people eat corn in large amounts and regularly in their daily diet.
However, doctors advise against eating too much corn because you may encounter risks such as:
- Corn has a high fatty acid content. If your diet is not balanced, it can affect the health of some people. Especially for patients with heart disease, consuming a lot of corn oil will speed up the symptoms.
- High starch content in corn will decompose in the large intestine and produce gas. Therefore, eating a lot of corn at the same time will cause bloating and gas. Extremely bad for blood sugar levels.
- The fiber content in corn is abundant, if eaten too much at the same time, it will not be good for the stomach, leading to indigestion and stomach cramps.
- Eating a lot of corn can also cause allergies. Some common allergy symptoms include rash, vomiting, swelling of mucous membranes, etc. For some people with asthma, the symptoms will be more severe, possibly anaphylactic shock.
Some notes when eating sweet corn
To eat corn to lose weight effectively and not affect your health, you need to pay attention to the following things:
- Do not eat raw corn, only cooked corn causes diarrhea.
- Prepare corn simply like boiling, steaming, avoid processing with lots of spices and oil
- Do not eat too much corn in the same day or at the same time at
- Do not eat corn at night because it is difficult to digest
Hopefully the information in the article abouthow many calories in sweet corn helps you answer the question. Questions as well as useful knowledge about corn. Balancing your diet is very important, so eat corn properly, don’t overdo it even if you want to lose weight. In addition, to lose weight effectively, you must also build appropriate habits and exercise regimen. medium”>
