Here are the nutrition facts for 3. Like all cereal grains, corn is primarily composed of carbs. Most of the sugar is sucrose 1. Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index GI 3. The GI is a measure of how quickly carbs are digested.
Foods that rank high on this index may cause an unhealthy spike in blood sugar. One medium bag grams of cinema popcorn boasts approximately 16 grams of fiber. The predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin 2. Overall, the protein quality of zeins is poor because they lack some essential amino acids 8.
Corn is mainly composed of carbs and fairly high in fiber. It also packs a decent amount of low-quality protein. However, corn germ, an abundant side-product of corn milling, is rich in fat and used to make corn oil, which is a common cooking product.
Refined corn oil is mainly composed of linoleic acid, a polyunsaturated fatty acid, while monounsaturated and saturated fats make up the rest 9. It also contains significant amounts of vitamin E , ubiquinone Q10 , and phytosterols, increasing its shelf life and making it potentially effective at lowering cholesterol levels 10 , Whole corn is relatively low in fat, though corn oil — a highly refined cooking oil — is sometimes processed from corn germ, a side product of corn milling. Corn may contain a fair amount of several vitamins and minerals.
Notably, the amount is highly variable depending on the corn type. Corn is a good source of many vitamins and minerals. Popcorn tends to be higher in minerals, while sweet corn tends to be higher in vitamins. In fact, corn boasts higher amounts of antioxidants than many other common cereal grains 22 :. Corn provides higher amounts of antioxidants than many other cereal grains. This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode.
A highly popular snack , popcorn is one of the most common whole-grain foods in the United States. More frequently, whole grains are consumed as food ingredients, such as in breads and tortillas Whole-grain foods may have several health benefits, including reduced risk of heart disease and type 2 diabetes 28 , However, regular popcorn consumption has not been linked to improved heart health Popcorn is a type of corn that pops when heated.
To maximize its benefits, make homemade popcorn without oils or additives. Infections and old age are among the main causes of these diseases, but nutrition may also play a significant role. Dietary intake of antioxidants, most notably carotenoids like zeaxanthin and lutein , may boost eye health 25 , 34 , However, their levels are generally low in white corn 26 , 36 , Commonly known as macular pigments, these compounds exist in your retina, the light-sensitive inner surface of your eye, where they protect against oxidative damage caused by blue light 38 , 39 , High levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts 41 , 42 , Observational studies likewise suggest that high dietary intake of lutein and zeaxanthin may be protective, but not all studies support this 44 , 45 , Diverticular disease diverticulosis is a condition characterized by pouches in the walls of your colon.
The main symptoms are cramps, flatulence, bloating , and — less often — bleeding and infection. When you're talking about apples, the skin's the thing—you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals.
A single regular-size apple contains about 4. Try this recipe: Apple and Celery Root Salad. Almonds, and pretty much every other edible nut and seed you can think of—pistachios or pumpkin seeds , anyone? But all that goodness comes with a high calorie count, so keep your eye on serving size. A quarter-cup handful of almonds makes a good balance, with about 3 grams of fiber and around calories. It may be best known as a raw ingredient in beer and whisky, but barley is a whole grain, too, and a good source of heart-healthy beta glucan.
In a randomized controlled trial, healthy people who ate barley with their breakfast felt less hungry before lunch than study participants who ate wheat or refined rice. Try this recipe: Barley Risotto Primavera. This protein-packed pulse the umbrella term for beans and peas , is a common ingredient in Indian cuisine, found in soups, stews, and dhals. But whether you opt to whip them into a hearty soup or add them to a grain bowl, one thing is certain: Split peas are a fiber powerhouse.
In fact, just one cooked cup contains You may have despised these little cabbages as a kid, but with so many new tasty ways to prepare them, there's no reason to leave Brussels sprouts out of your diet.
That's especially true because these veggies are also an excellent source of protein, boasting 4. Try them roasted with crispy capers and carrots , or charred and topped with a pancetta and fig glaze. In addition to containing omega-3 fatty acids, protein, and a slew of vitamins and minerals, these little seeds are bursting with fiber. A single tablespoon of chia seeds has 5. Plus, they're incredibly easy to incorporate into your daily diet.
Sprinkle some chia seeds on your oatmeal , smoothies, or salads. You can also combine them with nut milk to create a delicious and healthy pudding , or use them as an egg replacement in baking.
What's great about guava? Not only does this fleshy tropical fruit provide about 3 grams of fiber, but it packs nearly three times as much vitamin C as an orange.
And it's lower in sugar than mango: One cup contains 15 grams of sugar versus 23 grams for mango. Don't mistake the "sweet" in sweet potato as a potential blood-sugar spiker. Even the American Diabetes Association recognizes sweet potatoes as a "superfood" good for people with diabetes. The fiber in these bright orange spuds keeps blood sugar from rising too quickly. They're known for their vision-supporting dose of vitamin A, but you should also eat your carrots because they're full of fiber and water.
That means carrots are not only filling satisfying your appetite but also a good choice for regulating blood sugar and insulin levels. Try this recipe: Roasted Carrots Recipe. This ruby-red or yellow or red-and-white striped root veggie isn't everyone's favorite, but if you love the earthiness of beets, there are lots of reasons to include them in your diet. One-half cup of cooked beets contains almost 2 grams of fiber, plus they're high is nitrates. Try this recipe: Roasted Beets With Chimichurri.
Add this green leafy vegetable to your dinner rotation for their fiber content—and more. A half cup of fresh cooked collard greens, no fat added, provides about 3 grams of fiber and 22 calories, plus healthy amounts of vitamins K for bone health.
If you're looking for a versatile grain that packs protein and fiber, you can't go wrong with quinoa. There are so many ways to prepare quinoa , you'll never get bored. Why not indulge your passion for chocolate every now and then? Try this recipe: Dark Chocolate-Pistachio Tart. By Anne Harding Updated December 22, Then there's its resistant starch, a slow-to-digest type of carb that's been shown to help with weight control.
Pictured Recipe: Mexican Cornbread. Fact: Yes, corn is sweet for a vegetable -but there are only 6 grams of natural sugar in a medium-size ear of corn. An ear of sweet corn has less than half the sugar of a banana and only about one-third the sugar of an apple. Even beets have more grams of sugar per serving than corn. The high-sugar corn myth may be partly due to some long-standing confusion over corn varieties.
High-fructose corn syrup, dextrose, glucose and other sweeteners are derived from field corn, the virtually inedible commodity crop used to make everything from livestock feed to ethanol. Those highly processed sweeteners are nothing like the natural sugars found in sweet corn, the vegetable you eat. Ditch the stuff with the chemical-sounding names, and stick to the real thing instead. Related: Best Healthy Summer Recipes.
Fact: For starters, sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. Besides helping with weight loss, the insoluble fiber in corn feeds good bacteria in your gut, which aids in digestion and helps keep you regular.
Throw in a healthy amount of B vitamins, plus iron, protein and potassium, and you've got one sweet package. Fact : Cooking sweet corn actually boosts its benefits. In a Cornell study, researchers found that while sweet corn loses vitamin C during cooking, its antioxidant activity increases.
0コメント