As September winds down, let’s celebrate one of autumn’s favorite staples: corn! Not only is it delicious, but it also packs a nutritious punch that’s worth exploring.
Corn germ is loaded with linoleic acid, a healthy fat that helps lower triglycerides and cholesterol levels, thus preventing issues like hyperlipidemia and atherosclerosis. Research from the National Agricultural Science Center indicates that corn silk extract can effectively reduce blood cholesterol and inhibit its synthesis in the liver. Corn is rich in vitamins B1, B2, and E, as well as potassium and iron, all of which support gut health.
However, it’s important to note that corn is low in essential amino acids like lysine and tryptophan. Pair corn with protein-rich foods like eggs, meat, or even beans and milk to get the most nutritional benefit.
For optimal nutrient preservation, peel and prepare your corn just before enjoying it. Since the embryo contains concentrated nutrients, hand-removing the kernels can help retain even more goodness.
Regarding cooking, steaming sweet corn is a flavor powerhouse compared to boiling. Keeping 2-3 layers of the husk intact while steaming adds a unique taste to the corn. One ear of steamed corn is just the right amount for a satisfying snack.
It’s worth noting that steamed corn has a glycemic index (GI) of 73.4 and a glycemic load of 19.4, classifying it as a high-GI food that can spike blood sugar levels. However, the small serving size helps keep the glycemic load relatively low.
Eating two ears of corn could deliver around 50 grams of carbohydrates, potentially causing a quick surge in blood sugar. To maintain balance, it is best to stick to one ear of steamed corn as a snack and avoid having it as a dessert after meals.
So, as you savor the last bites of summer, consider corn not just as a tasty treat but as a nutritious addition to your autumn menu!
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