Sweet corn is known as a starchy vegetable, like peas, potatoes, squash and parsnips. What separates these vegetables from other varieties is that they have a high amount of carbohydrates and fiber. This is beneficial for the general population and athletes, but not for low-carb dieters. If you have diabetes, corn can still fit well into your diet plan because it has numerous vitamins and minerals. By placing it alongside some particular foods, you can boost the nutrient content of your meal even more.
Not only is sweet corn high in carbohydrates, but it also provides a moderate amount of protein and low amount of fat. A 100-gram serving contains about 19 grams of carbs, just over 3 grams of protein and less than 1.5 grams of fat. According to the Institute of Medicine, the recommended daily intake of carbs for adults is 130 grams. Athletes on the other hand, should aim for at least 250 grams a day. The recommended intake of protein per day is 46 grams for women and 56 grams for men. You should keep your fat intake in the range of 25 to 35 percent of total calories. Pairing sweet corn with a lean source of meat, like a chicken breast or venison steak, will increase your protein intake and make your meal more balanced. A 3-ounce chicken breast contains more than 25 grams of protein.
Getting plenty of fiber in your diet is important for bowel function, blood sugar support and cholesterol regulation. Fiber also helps create a satiated feeling, which is important for weight maintenance. Sweet corn contains 2 grams of fiber per 100-gram serving. Men 50 years old and younger should consume at least 38 grams of fiber a day. Men 51 and over should aim for 30 grams. Women 50 years old and younger should get 25 grams a day, while women over 51 should get 21 grams, according to Mayo Clinic. Mixing sweet corn with black beans to make a black bean and corn salad, or mixing it with lima beans to make succotash, will boost the overall fiber content, and also give you more protein.
Sweet corn is more calorie-dense than some vegetables. A 100-gram serving contains 86 calories. By contrast, 100 grams of green beans contain about 31 calories, and 100 grams of cauliflower only contains about 23 calories. This makes corn a good option if you are trying to bulk up and want to add more calorie-dense vegetables to your diet.
The B vitamins help the body break down macronutrients and help with red blood cell production and heart function. Sweet corn contains B vitamins in moderate amounts. A 100-gram serving has 14 percent of the daily allowance of pantothenic acid, 13 percent of thiamin, 11 percent of niacin and 10.5 percent of folate. Eating sweet corn as a side dish with a leafy green salad and any form of meat or fish will boost your B vitamin intake.
Vitamin C is an antioxidant vitamin that absorbs free radicals in the body. It also helps with the production of collagen, which gives strength to the skin and connective tissue. A 100-gram serving of sweet corn contains about 7 milligrams. The recommended intake for vitamin C is 90 milligrams for men older than 18 and 75 milligrams for women the same age. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts also contain high amounts of vitamin C, and are good additions to a meal with sweet corn to boost both the vitamin C and fiber content.
- Nutritiona-and-You: Sweet Corn Nutrition Facts
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- MedlinePlus: Vitamins
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Iowa State University: Carbohydrate
- American Diabetes Association: Whole Grain Foods
- sweet corn 5 image by Svenja98 from Fotolia.com