Corn is a starchy vegetable and cereal grain that has been eaten all over the world for

centuries.

It’s rich in fiber, vitamins and minerals.

However, the health benefits of corn are controversial — while it contains beneficial nutrients, it
can also spike blood sugar levels. In addition, the crop is often genetically modified.

This article looks at the possible benefits and disadvantages of eating corn.

What Is Corn?
Corn is considered both a vegetable and a cereal grain.

Sweet corn that you eat off the cob is usually considered a vegetable in the culinary world,
whereas the dry seeds that are used for popcorn are classified as whole grains.

Corn originated in Mexico over 9,000 years ago and is known by its original name “maize” in
many parts of the world. Native Americans grew and harvested this crop as a main source of
food (1Trusted Source, 2Trusted Source).

Today, it’s one of the most widely consumed cereal grains worldwide (3).

Corn is usually white or yellow but also comes in red, purple and blue.

It’s eaten as sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup and
added to countless other foods and dishes.

What’s more, it’s widely used for fuel and animal feed. In fact, 40% of the corn grown in the US
is used for fuel and 60–70% of corn worldwide is produced to feed animals (2Trusted Source,
4Trusted Source).

Summary Corn is a popular food that is considered both a vegetable and whole grain. It can be
eaten whole as sweet corn or popcorn or processed into chips, oil and syrup. However, most corn
is used for animal feed and fuel production.

Highly Nutritious
Corn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in
protein and fat.

One cup (164 grams) of sweet yellow corn contains (5):

 Calories: 177 calories

 Carbs: 41 grams
 Protein: 5.4 grams
  Fat: 2.1 grams
 Fiber: 4.6 grams
 Vitamin C: 17% of the daily value (DV)
 Thiamine (vitamin B1): 24% of the DV
 Folate (vitamin B9): 19% of the DV
 Magnesium: 11% of the DV
 Potassium: 10% of the DV

Most of the carbs in corn come from starch — which can quickly raise your blood sugar,
depending on how much you eat. However, it’s also high in fiber that can help balance your
blood sugar levels (3, 6).

Due to its impressive nutrient profile, most people can benefit from eating whole corn and
popcorn as part of a balanced diet. It’s also a naturally gluten-free food and can be eaten by those
who avoid gluten.

On the other hand, processed corn products may not be very nutritious, as refined oil, syrup and
chips lose beneficial fiber and other nutrients during production. Also, many processed products
are high in added salt, sugar or fat (7, 8).

Summary Whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium and
potassium. Processed corn products are not as nutritious.

Contains Plant Compounds and Fiber That Benefit Health

Corn contains antioxidants and plant compounds that may provide a number of health benefits.

Lutein and Zeaxanthin Content May Benefit Eye Health

Corn is particularly high in lutein and zeaxanthin, two carotenoids that may prevent cataracts and
age-related macular degeneration (AMD).

This is likely because lutein and zeaxanthin make up a large part of the macular region of your
eyes (9Trusted Source, 10Trusted Source, 11Trusted Source).

One study in 365 adults found that those who had the highest intake of carotenoids — especially
lutein and zeaxanthin — had a 43% lower chance of developing AMD compared to those with
the lowest intake (11Trusted Source).

Therefore, regularly eating corn may promote eye health — especially for those who are at risk
of AMD.

May Prevent Diverticular Disease and Other Digestive Issues

The fiber in corn may also provide health benefits.

Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease
and some cancers. Even more, eating enough fiber promotes healthy digestion and may protect
you against gut issues (12Trusted Source, 13Trusted Source, 14Trusted Source).

Corn, in particular, may protect against specific digestive issues, including diverticular disease,
which is characterized by inflammation of the digestive tract (15Trusted Source).

One 18-year study in over 47,000 adult men associated eating popcorn at least twice a week with
a significantly lower risk of diverticular disease (15Trusted Source).

Based on these limited results, eating corn and popcorn may promote gut health and prevent
digestive diseases. However, more research is needed.

Summary Corn is loaded with plant compounds that are linked to a lower risk of eye diseases.
Even more, the fiber in corn may provide a number of health benefits and reduce your risk of
diverticular disease.