Corn is considered one of the world's three major crops along with wheat and rice, and is rich in vitamins and minerals. Sometimes, a meal is replaced with corn, but there is a risk of excessive carbohydrate intake if not careful. Let's learn about the benefits of corn and how to eat it healthily.

 

◇Low fat and rich in dietary fiber

 

Corn is low in fat and rich in dietary fiber that increases satiety and suppresses appetite. It is known that one ear of corn contains about 10 grams of soluble dietary fiber, which is equivalent to the amount found in five kiwis or seven peaches. According to the Baptist Medical Center at Wake Forest University in the United States, consuming 10 grams of soluble dietary fiber daily can even help eliminate visceral fat. Corn germ contains unsaturated fatty acids, which can help remove cholesterol from the bloodstream.

Pair with milk for nutritional balance

 

Corn is rich in good nutrients, but there is one disappointing aspect. That is the essential amino acids, lysine and tryptophan. Essential amino acids cannot be synthesized by the body and must be obtained from outside sources, and milk is rich in lysine and tryptophan. Lysine helps calcium be absorbed well into the body, and tryptophan aids in the synthesis of serotonin, known as the happiness hormone, helping to alleviate feelings of depression. Drinking milk can also prevent a sore throat that might occur when only eating corn.

 

◇Caution against excessive carbohydrate intake

 

Sometimes people substitute corn for a meal, but this is not good. Eating only corn without side dishes can lead to consuming more than a bowl of rice. Depending on the size, a single piece of sweet corn weighs about 100 grams, and eating two pieces is equivalent to a bowl of rice. Eating a lot of corn naturally increases carbohydrate intake.

 

Consuming excessive carbohydrates can lead to quick hunger later, causing you to seek snacks again. To prevent overeating and avoid feeling hungry soon after, it is recommended to always eat side dishes along with foods like corn, sweet potatoes, potatoes, and rice cakes when using them as meal replacements. Side dishes should include a variety of proteins and minerals, such as meat, fish, and salads.

 

Meanwhile, if you usually have trouble digesting, you should avoid eating a lot of corn. Corn is digested slowly, which can interfere with the digestion process. For diabetics with high blood sugar levels, it is recommended to reduce other meals and limit the amount to one or fewer pieces when eating corn.

 

 

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Some people occasionally eat corn as a meal replacement.

I think it's just the right size to eat as a snack.

Starting with sweet corn

These days, even sweet corn...

It's good to eat just as it is or add it to rice.