Corn has a permanent place in our diet: In many households, the day begins with a portion of cornflakes. The cereals can also be eaten cooked or roasted as a side dish, as a porridge instead of rice or in the form of popcorn as a snack in between. In contrast to other cereals, corn has the advantage that it does not contain gluten and is thus also suitable for people with celiac disease. But is corn healthy right now? Find out here how many calories corn has and which ingredients are in the yellow grain.
Corn: valuable ingredients
Maize consists for the most part - namely about 72 percent - of water. In addition to water, the grain contains fat, protein and carbohydrates. Carbohydrates include glucose, fructose and sucrose. Corn tastes sweeter right after the harvest. Because the longer it lies, the more sugar is converted into starch.
In addition, the grain but has many more healthy ingredients to offer. It contains provitamin A, various B vitamins, vitamin C and vitamin E.
It is also rich in minerals. Particularly worth mentioning are:
In addition, corn also contains essential amino acids such as leucine, valine, phenylalanine, isoleucine and threonine.
Calories in corn
100 grams of corn - fresh from the cob - contain around 90 calories. The calorie content of corn kernels varies depending on the treatment. For example, canned corn contains only about 80 calories, whereas dried corn has about 350 calories.
For comparison: 100 grams of barley contain 320 calories, 100 grams of oats 350 calories, 100 grams of rye 290 calories, 100 grams of wheat 310 calories and 100 grams of rice 350 calories.
Is corn healthy?
Due to its healthy ingredients and high nutritional value, maize can be described as healthy. Particularly noteworthy is the high content of dietary fiber. Fiber is an indigestible nutrient that swells up in the intestines and helps digestion get going. Thus, a regular, moderate consumption of fiber digestive problems can be prevented.
The healthiest is fresh corn, which is prepared directly from the field, because it is full of vitamins and minerals. Apart from the harvest time, the grain is usually only available in cans. If possible, access frozen corn, which contains more nutrients than canned food. But even in canned food is still a high proportion of minerals. The vitamin content can, however, drop significantly.
Fresh corn should be cooked before consumption. It can either boil the whole flask or the grains are previously removed. Alternatively, you can grill the corncobs or sauté in a pan. But then you should rub the pistons first with a little bit (herbal) butter or oil.
Corn can not only be consumed directly, but also processed further. For example, maize flour is made from certain varieties, which then serves as the basis for foods such as corn porridge (polenta), corn bread or tortillas.
From the kernels of the maize kernels, it is also possible to extract an edible oil - the maize germ oil. This should best be used only in the cold kitchen.
In addition to its importance as a food and feed, the yellow grain also plays a key role in the production of biogas.
Popcorn - a healthy snack?
In addition to cornflakes, maize flour and corn oil, corn can also be used to make a popular snack, popcorn. Popcorn is made from puffed corn, which bursts when heated and turns into popcorn. The snack is sweetened in Germany mostly with sugar, but sometimes also salted.
Popcorn itself is not as unhealthy as you always think. Although 100 grams of the snack bring it to about 330 calories, but popcorn is similar to corn rich in valuable fiber. However, fat and sugar are usually added to the puffed corn in the cinema or on the Christmas market. Then, of course, the snack is not that healthy anymore and it directly affects about 70 calories more.