It gave a new meaning to being “outstanding in your field.” My son-in-law called to invite us to help put up some of his neighbor’s fresh corn.
“Meet us at Kent’s corn field,” he said, followed by directions down several dirt roads. Minutes later, there we were, out standing in the middle of a very large field of sweet corn.
What a treat, to walk up and down rows of green cornstalks, searching for just the right cobs to pick. After filling the back of Tom’s pickup, we spent the rest of the evening shucking husks off these home-grown beauties while others dipped the cobs in boiling water for 2 to 3 minutes (to preserve color and flavor). Next we cut the kernels off the cobs and bagged them up for a freezer full of winter enjoyment.
What did we get for all our labor? A versatile and delicious vegetable with more nutritional value than some may realize.
According to a 2020 article in the International Journal of Current Microbiology and Applied Sciences, the nutritional value of sweet corn is comparable to vegetables like cauliflower and cabbage. It provides an array of B vitamins including niacin, which supports our nervous and digestive systems, thiamin, which is important for brain function and folate, which is needed for healthy blood cells and nerves. I was also a bit surprised that corn even contains vitamin C, a potent protector and healer of body cells.
Perhaps most intriguing is the rich content of plant-based antioxidants found in corn. Sweet yellow corn gets its color from substances called phenols and flavonoids that have the ability to protect cells in our bodies. Two that may be familiar are beta-carotene and lutein, which are known for their role in guarding our vison.
Another phenolic compound in corn is ferulic acid. According to a 2021 report in the journal Agronomy, ferulic acid has a wide scope of effects against human diseases including malignant cancer, diabetes and diseases of the heart and nervous system.
And get this. The activity of these antioxidants in sweet corn actually increases with cooking.
The 2020-2025 U.S. Dietary Guidelines for Americans classifies corn as a starchy vegetable, along with jicama, lima beans, potatoes and yams. A healthy eating style, say these experts, includes 5 cups of starchy vegetables each week.
As good as corn is, it’s important for people with diabetes to watch their portions. One cob corn has about 30 grams of carbohydrates, which is equivalent to 2 slices of bread.
Still, corn is a good substitute for other starches in the diet. It’s gluten free, so safe for people with celiac disease and other types of gluten-intolerance.
Now if we can just learn to enjoy it with less butter and salt.
Barbara Quinn-Intermill is a registered dietitian and certified diabetes educator affiliated with Community Hospital of the Monterey Peninsula. She is the author of “Quinn-Essential Nutrition” (Westbow Press, 2015). Email her at to [email protected].
