Posted on: Thursday, May 28, 2009
Sweet corn a healthful summer treat
By Charles Stuart Platkin
Summer is just around the corner — and sweet corn can be a wonderful treat and accent to any barbecue. And guess what — it does have nutritional value.
Take a look:
Value: It's a whole grain, tastes great and has plenty of nutrients. Learn to enjoy the natural flavor of fresh corn without adding less-healthy options like salt and butter.
Nutrients: One medium ear contains about 2.8 grams of fiber and nearly 3.5 grams of protein. Corn is also a good source of vitamin C (10.6 percent of recommended daily values); thiamin (14.8 percent of recommended daily values), which helps to produce energy for the heart, muscles and nervous system; riboflavin; niacin (8.3 percent of DV), which helps with normal functioning of the nerves, skin and digestive system; pantothenic acid (9 percent of DV), which helps the body convert food to energy; magnesium (8 percent of DV); and phosphorus (11 percent of DV).
Finally, corn is rich in folic acid, which is involved in normal tissue growth and helps prevent certain birth defects. Experts say folate-rich diets have also been associated with a decreased risk of cardiovascular disease, when working in conjunction with vitamin B6; and help the body use protein and produce red blood cells.
Health perks: Corn provides carbohydrates for energy, and with a moderate glycemic index of 56, does not excessively raise blood sugar. It also contains phytochemicals thought to be helpful in reducing the development of macular degeneration in the eye.
Corn provides us with carbohydrates for energy without excessively raising the sugar in our blood, says Carson. Also, the lutein and zeaxanthin it contains are phytochemicals thought to be helpful in reducing the development of macular degeneration in the eye.
Researchers at Cornell University say sweet corn cooked at high temperatures releases a phenolic compound called ferulic acid, which provides health benefits such as battling cancer.
Nutrition stats: 1 medium ear (6 3/4 to 7 1/2 inches long, 103 g). Calories 111, total fat 1.32 g, total carbs 25.86 g, total fiber 2.8 g, total protein 3.421 g.
How to buy: Chef and food expert Aliza Green, author of "Field Guide to Produce" (Quirk Books, 2004), advises buying corn very soon after it's picked, because the sugars in corn convert so quickly to starch. Look for a market that buys local corn in season with high volume and quick turnover. You should "look for a bright, green and snugly fitting husk with pale to deep gold silks that are dry, and not soggy or dark.
"When buying tray-pack corn, look for plump, rounded kernels without shriveling. Pre-husked tray-pack corn may be tough, and it's difficult to gauge quality inside the package. Avoid corn with flattened, tightly packed kernels," she adds.
White corn tends to be more tender. Supersweet corn varieties (often sold in tray packs) have less corn flavor.
How to store: "Store corn in its husk for up to four days, though it will be at its sweetest closest to when it's been picked. Store husked ears in plastic for one to two days in the refrigerator," says Green.
