You may be surprised to hear this, but corn is actually a great food for weight loss! It is packed with nutrients and fiber, which helps you feel full and satisfied. In this blog post, we will discuss the benefits of corn for weight loss and provide some tips on how to include it in your diet. So read on to find out if corn is good for you!
Is Corn Good for Weight Loss?
Corn is good for weight loss because it is a complex carbohydrate. Complex carbohydrates are digested slowly, which means they provide a steady stream of energy throughout the day. This prevents blood sugar spikes and crashes, which can lead to cravings and overeating.
The Health Benefits Of Eating Corn
The health benefits of eating corn are many. While it may not be the most nutrient-dense food, its high antioxidant levels offer numerous nutritional perks for your diet.
1. Antioxidants Keep You Healthy
Along with other fresh produce, corn is packed with antioxidants that neutralize free radicals within the body a major cause of chronic illness and disease . Some studies show that adding flesh foods like beef, pork, and chicken to the diet detracts from the absorption of these antioxidant properties. However, because corn is almost always eaten fresh or frozen, it’s unlikely you will experience any loss in this area.
2. Cardiovascular Healthabilizer
When it comes to your cardiovascular system, corn has been shown to have a high concentration of phytosterols, plant-based chemicals that can help reduce LDL cholesterol levels in the body.
3. Great Source of Carbohydrates
Your body needs carbohydrates they’re an excellent source of energy and essential for many bodily functions. Not only that, but they also promote feelings of fullness and keep you energized between meals. Many restaurants even add carbs like cornstarch and flour to thicken their soups and sauces. If you enjoy starchy foods like potatoes or rice with your dinner, be sure to add some corn to your meal as well.
4. Folate is Essential for Fetal Development
In pregnant women, corn has been shown to be a great source of folate. Folate, or folic acid as it’s known in the US, is a B vitamin that prevents fetal abnormalities and promotes a healthy pregnancy.
5. It’s Easy to Incorporate Corn into Your Diet
With so many different ways to cook and eat corn, Mexican street corn salad, roasted kernels on top of the soup, or chili it couldn’t be easier to incorporate this sweet vegetable into your diet every day. Just heat up some veggies for dinner tonight and add some fresh corn kernels alongside other nutritious vegetables like carrots, bell peppers, and broccoli.
Recipes With Corn As The Main Ingredient
Corn can be eaten in multiple different ways, not only on its own but also together with other ingredients. It’s crunchy texture and sweet taste compliment almost every meal very well, whether it is savory or sweet. This article contains 5 corn recipes (1 savory and 4 sweet) for your inspiration:
Recipe 1: Roasted Sweet Potatoes with Polenta Croutons
2 large or 3 medium-sized yellow sweet potatoes (the orange ones won’t do), cut into ½-inch cubes (peeling them isn’t necessary)
1 cup of coarse-ground polenta
2 tablespoons of olive oil
Heat the oven to 450 F. Put the sweet potato cubes in a large bowl and drizzle with the olive oil. Sprinkle about 1 teaspoon of salt over them, then toss until they’re all lightly coated in oil and salt. Spread them out on one or two baking sheets. Roast for 20 minutes, flipping once midway through roasting, until both sides are browned and crisp at the edges.
While this is happening, put the cornmeal in a medium saucepan along with 3 cups water and ½ teaspoon salt (if you used salted olive oil). Bring it to a boil over high heat, whisking frequently. As soon as it comes to a boil, reduce the heat to very low and cover. Cook for 10 minutes, whisking once halfway through cooking time, then uncover and cook for another 3 minutes. Remove from the heat.
Combine the croutons with the roasted sweet potatoes in a large serving bowl. Pour over them the polenta in batches, stirring after each addition until all of it has been incorporated into the mixture. Serve immediately.
Recipe 2: Warm Red Cabbage Salad with Shrimp
½ cup plus 2 tablespoons olive oil
1 medium onion (red or yellow), cut into thin half-moons
4 cups thinly sliced red cabbage (about ½ head) (see notes below on how to prepare it)
½ cup balsamic vinegar
2 teaspoons sugar (optional)
1 lemon, cut into wedges (optional; for squeezing over the salad at the end)
Kosher salt and freshly ground black pepper
1½ pounds cooked shrimp, peeled and deveined if you wish
Heat a large sauté pan over medium heat. When hot, add 1 tablespoon of the olive oil. Add the onion and cook, stirring frequently with a wooden spoon, until soft but not browned, about 3 minutes. Add the cabbage to the pan along with ½ cup water, cover, and lower the heat to low The cabbage should be just barely wilted down after 5 to 7 minutes; if it is still crunchy after this time, stir in another ¼ cup water and continue to cook, covered, for another 2 minutes. Stir in the vinegar and sugar (if using), turn off the heat, and add salt and pepper to taste.
Roast in a 425-degree oven until crisp:
2 cups of polenta (coarse ground)
Put the polenta in a small saucepan with 4 cups of water and 1 teaspoon salt; bring it to a boil over high heat. Reduce the heat to low and simmer gently for 10 minutes, stirring frequently with a wooden spoon or spatula. Remove from the heat and let sit uncovered for 5 minutes so that it can firm up slightly before roasting).
Heat ⅓ cup olive oil in a large sauté pan over medium heat. When hot, add the cornmeal in batches and cook for 4 to 5 minutes total, stirring constantly. The polenta should become very firm but not quite crisp yet–it will firm up more as it cools. Off the heat, stir in another 2 tablespoons olive oil. Season with salt and pepper to taste.
Let the polenta cool completely before cutting into croutons or any other shapes you desire (if using a square baking dish, make sure it’s completely cooled before taking it out). You can store them covered at room temperature for up to several hours or wrap them well and keep them in the fridge for up to several days.
Heat 1 tablespoon of olive oil in a pan on medium-high heat. Add the polenta cubes and cook them until they are crispy on all sides. Toss in a bowl with ½ chopped red pepper, 3-4 chopped cherry tomatoes, 1 handful of fresh basil leaves, the juice of half a lemon. Drizzle with balsamic vinegar or more olive oil to taste before serving.
Recipe 3: Blow-Your-Mind Lentil Soup
Forget everything you know about lentil soup–it’s time for an upgrade! This incredibly flavorful version is packed with protein and vitamin C (thanks to the kale), calcium (thanks to the almonds), iron (thanks to the molasses), and fiber (thanks to everything). Best of all, it takes only 30 minutes from start to finish.
1/2 teaspoon salt
1 cup chopped onion (about 1 small onion)
3 garlic cloves, finely minced (about 1 tablespoon)
½ cup finely diced carrot (about ½ medium carrot)
½ cup finely diced celery (about 1 rib of celery)
¼ teaspoon red pepper flakes (or less if you’re sensitive to heat; I like more!)
4 cups vegetable broth or stock, plus more as needed for thinning the soup later on
2 tablespoons tomato paste dissolved in 3 tablespoons hot water, or 2 tablespoons store-bought tomato paste (see note below on how to prepare it)
1 bay leaf
2 teaspoons fresh thyme leaves, stripped off the stems, or ½ teaspoon dried thyme
1 ½ cups brown lentils, rinsed and picked over
2 cups tightly packed fresh kale leaves, tough center stems removed and discarded
1 tablespoon unsulphured molasses (or maple syrup or agave nectar)
½ teaspoon ground cumin
Put the salt, onions, garlic cloves, carrot, celery, and red pepper flakes in a large soup pot on medium heat. Cook for about 8 minutes or until onion is translucent Add vegetable broth or stock, tomato paste mixture/tomato paste, bay leaf, and thyme to the pot, stir well First add the lentils then put in the kale Bring to a boil Reduce heat to low Simmer for 15-20 minutes until lentils and vegetables are tender and lentils start to fall apart Remove bay leaf Season with more salt and pepper if needed, plus extra red pepper flakes or cayenne if you want it spicy/more heat Stir in molasses (or maple syrup or agave) Serve with a sprinkle of cumin on top
Recipe 4: Vegan Cornbread
My husband absolutely loves vegan cornbread. I make this for him whenever he has the hankerin’…and now you can, too. It’s especially good topped with a pat of vegan butter spread over it while it’s still warm from the oven–the hot bread just melts the butter into a cheesy-like consistency that will have your mouth watering! You’ll be surprised at how fast this disappears from the table!
2 cups whole wheat pastry flour or white whole-wheat flour
1 cup cornmeal (increase to 1 ½ cups if you want a thicker, more bread-like texture)
1 tablespoon baking powder
¼ teaspoon salt (optional–I like it with but not my husband)
1/3 cup applesauce (or ¼ cup vegetable oil plus 1/8 cup unsweetened vanilla almond milk; see Note below for my favorite substitution for both ingredients!)
⅔ – 3/4 cup vegan sugar (see Note below for my preferred sweetener that is allergen free!)
Preheat oven to 350 degrees F. Grease an” square” 8 x 8 baking dish (or 9-inch round cake pan).
Mix dry ingredients together in a medium sized bowl.
Combine applesauce (or oil/milk combo), vegan sugar (if using; see Note below), and vanilla extract in another bowl, stirring until mixed thoroughly. Pour the wet mixture into the bowl of dry ingredients. Stir until just combined–a few lumps are okay! Pour the mixture into your greased baking dish or pan. Bake for 32-35 minutes (I like to rotate my pan after 20 minutes) or until the tester inserted comes out clean. Let cool on a wire rack for one hour before slicing and serving with some vegan butter spread over the top if desired!