Whole grain bonanza: uncover the hidden health power of corn on the cob

When it comes to healthy eating, choosing whole grains is often recommended. But what exactly qualifies as a whole grain? And does corn on the cob make the cut? In this comprehensive guide, we’ll delve into the nutritional profile of corn on the cob and determine whether it meets the definition of a whole grain.

What Is a Whole Grain?

According to the Whole Grains Council, a whole grain is an intact food that contains all three parts of the grain kernel: the bran, germ, and endosperm. The bran is the outer layer that is rich in fiber and antioxidants. The germ is the core of the kernel that contains vitamins, minerals, and healthy fats. The endosperm is the starchy part of the kernel that provides carbohydrates.

Is Corn on the Cob a Whole Grain?

Yes, corn on the cob is considered a whole grain because it contains all three parts of the kernel. The outer layer of corn on the cob is the bran, which is a good source of fiber. The germ is located at the base of the kernel and is rich in vitamins and minerals. The endosperm is the main part of the kernel and provides carbohydrates.

Nutritional Value of Corn on the Cob

Corn on the cob is a nutritious food that provides a variety of vitamins, minerals, and antioxidants. One medium-sized ear of corn on the cob contains:

• Calories: 125
• Carbohydrates: 25 grams
• Fiber: 2 grams
• Protein: 3 grams
• Vitamin C: 10% of the Daily Value (DV)
• Potassium: 10% of the DV
• Magnesium: 8% of the DV
• Folate: 6% of the DV

Benefits of Eating Corn on the Cob

Including corn on the cob in your diet can offer several health benefits:

• Supports Digestive Health: The fiber in corn on the cob helps promote regular bowel movements and maintain a healthy digestive system.
• Lowers Cholesterol: The soluble fiber in corn on the cob can bind to cholesterol in the bloodstream and help remove it from the body.
• Reduces Risk of Chronic Diseases: The antioxidants in corn on the cob, such as lutein and zeaxanthin, have been linked to a reduced risk of chronic diseases like heart disease and cancer.
• Provides Energy: The carbohydrates in corn on the cob provide a steady source of energy for the body.

How to Cook Corn on the Cob

Corn on the cob can be cooked in various ways, including:

• Boiling: Submerge the corn in boiling water for 5-7 minutes, or until tender.
• Grilling: Grill the corn over medium heat for 10-15 minutes, or until charred and tender.
• Roasting: Roast the corn in a preheated oven at 400°F (200°C) for 20-25 minutes, or until golden brown.

Tips for Choosing and Storing Corn on the Cob

• Choose fresh corn: Look for ears with bright green husks and tightly packed kernels.
• Store properly: Refrigerate corn on the cob in its husk for up to 3 days.
• Cook promptly: Cook the corn within 2 days of purchasing for optimal flavor and texture.

Is Canned or Frozen Corn on the Cob Whole Grain?

• Canned corn: Yes, canned corn is still considered a whole grain as long as it is labeled “whole kernel corn.” However, it may contain added salt and preservatives.
• Frozen corn on the cob: Yes, frozen corn on the cob is also a whole grain, but it may have been partially cooked before freezing.

What You Need to Learn

1. Is corn on the cob gluten-free?
Yes, corn on the cob is naturally gluten-free.

2. How much fiber is in a medium-sized ear of corn on the cob?
2 grams

3. What is the best way to cook corn on the cob?
Boiling or grilling are the most recommended methods for preserving the nutrients and flavor of corn on the cob.

4. Can I eat corn on the cob raw?
Yes, you can eat corn on the cob raw, but it is less sweet and flavorful than cooked corn.

5. Is corn on the cob a good source of protein?
No, corn on the cob is not a significant source of protein, providing only 3 grams per medium-sized ear.