There are lots of sensationalist headlines floating around at the moment about corn being bad for you. Let’s clear this up once and for all.
Fresh corn is a low-fat complex carbohydrate, which is high in insoluble fibre which not only help fill you up, but which aids constipation and haemorrhoids by absorbing water, which swells the stool and speeds its movement. Corn is also a good source of Vitamin C, Thiamine, Folic Acid, Pantothenic Acid and well as containing B6, Niacin and Riboflavin. So, in moderation, fresh corn has a healthy place in any diet – and it tastes great too.
Many of the articles about corn being bad for you relate to the genetic modification of corn – selective engineering of certain corn varieties by the big producers (like Monsanto) designed to grow quicker and resist pests. And it’s true we just don’t quite know what GM foods are going to do to us long term. It’s always best for nature to take its course and for us not to dabble too much.
But the issue with corn is when it’s processed and separated into its four basic components: starch, germ, fibre, and protein to make a whole host of ‘value added’ products: corn oil, feed products, starches, sweeteners and bio products.
So What Food Products Can Contain Corn?
It’s a very long list:
- Baking Powder
- Brown Sugar – look for use of Caramel color.
- Caramel – coloring used in soft drinks, derived from corn “or cane sugar.”
- Corn Meal
- Corn Starch
- Corn Syrup
- Golden Syrup
- Malt
- Vinegar, Distilled White
There’s also a long list of food additives that are made from corn:
- Ascorbic Acid (Vitamin C)
- Dextrin
- Ethanol
- Ferrous Gluconate
- Magnesium Stearate
- Malic Acid
- Malt Flavoring
- MaltitolMaltodextrin
- Maltose
- Mannitol
- Modified Food Starch
- Monosodium Glutamate (MSG)
- Polydextrose
- Sodium Erythorbate
- Sodium Starch Glycolate
- Sorbitan Monostearate
- Sorbitol
- Sucralose
- Xanthan Gum
- Xylitol
And a whole host of non-food ingredients used in the cosmetic and pharmaceutical industry.
Are We Eating Too Much Corn?
Corn, in one form or another, has permeated into the majority of the commercially processed foods that we eat, cosmetics that we wear and pharmaceuticals that we use. And therein lies the problem.
As corn is processed it removes the healthier ingredients (water, vitamins and minerals) and concentrates the less healthy ingredients (sugar and carbohydrate) into a super-rich calorie-dense product. So when you eat a corn chip, for example, you’re eating far more corn-calories than the same volume of fresh corn kernels would have because you’re eating many times more dehydrated and compressed into the corn chip.
There are 249 calories in a 50g serving of Doritos Original Corn Chips which also contains 11.6g fat, 4.1g protein, 32.1g carbohydrate and 2.0g fibre. But 50g of fresh corn only has 54 calories which also contains 0.6g fat, 1.6g protein, 12.6g carbohydrate and 1.4g fibre.
And the issue with processed calorie dense foods like corn chips, cereals and breads is that it takes more of them by volume to fill us up, not to mention to artificial additives that actually cause unwanted chemical reactions in our bodies that encourage us to keep eating and drinking. So we eat more than we need because our brains are ‘tricked’ into thinking we’re still hungry. Whoever stopped at eating 50g of corn chips when there’s a whole bag there?
Today, our diets have gotten so far out of balance, and it’s getting worse. They are heavily weighted with grain, grain-based food products (foods and drinks laced with high fructose corn syrup and other grain-type additives), and grain-fed livestock products. Simply put, we’re eating too much grain (including corn) and that’s contributing to overweight countries with rising obesity epidemics.
Why People Get Corn Allergies
For some people who eat large volumes of corn and corn-based products their body has simply said ‘no more’. They have developed hypersensitivity by over exposure (the same thing happens with wheat) and a corn allergy has resulted.
Corn allergy symptoms can include:
- Migraine headaches of levels from annoying to emergency room
- Tingling sensation at the base of my neck that lasts for hours
- Asthma attacks and/or shortness-of-breath
- Tongue and face swelling
- “Raccoon” eyes and lines from my eyes down across my cheeks
- Rashes and hives, especially if something’s applied topically (like sunscreen)
- Intestinal issues, such as stomach discomfort/cramps/pain, diarrhea, nausea and/or vomiting
- Lethargy varying from tired to (literally) not able to stay awake
- Joint pains, especially overnight and in my legs
- Weakened immune system; sinus infections
So What Corn Is Best?
Fresh is best, and organic fresh corn is even better.
Keep processed corn to a minimum but if you need to indulge in corn chip then head for blue corn which has several nutritional advantages over standard yellow or white corn varieties. Blue corn contains 20% more protein and has a lower glycemic index than white corn. And the blue colour is due to the presence of anthocyanins in the corn – the same health promoting compounds found in purple berries and red wine.
How Do I Reduce My Intake of Corn?
If you suspect you may have a corn allergy, or you just want to improve the balance in your diet and reduce your consumption of corn there follow these easy steps:
- Minimise or eliminate all of the foods that contain corn from your pantry – you’ll need to check the lists of ingredients to determine if a corn derivative has snuck into it
- Know the corn additives you want to avoid and get into the habit of reading labels on all foods before you buy them – corn additives may not seem like a huge amount, but all these little bits add up over the course of a day
- Buy organic foods (and remember–organic does not mean corn-free)
- Eat a diet that consists of predominately fresh fruits and vegetables, a little lean meat and a few complex carbohydrates
- And finally, make the right choices when eating out