8 benefits of corn to convince you it’s a healthy snack

  • By: srtmorar
  • Date: December 12, 2023
  • Time to read: 3 min.


Whether it’s your house or office, you will find someone selling smoky bhuttas or corn during monsoon and winter seasons. The popular street food is a tasty snack that’s filling and healthy too. It is rich in fiber, carbohydrates and protein. It also contains vitamins A, B and C apart from essential minerals like magnesium, phosphorus and potassium. So, the list of health benefits of corn shouldn’t surprise you!

What are the health benefits of corn?

Corn is a good source of essential nutrients such as fiber, vitamins and minerals, contributing to overall health and well-being, says dietician Ekta Singhwal.

Roasted corn
Corn has many health benefits. Image courtesy: Adobe Stock

1. Corn can improve digestive health

The fiber in corn helps in digestion and promotes bowel regularity. It may help to prevent constipation as well.

2. Corn boosts heart health

Corn contains antioxidants and may help to lower cholesterol levels. That means it can reduce the risk of heart disease, the expert tells Health Shots.

3. Eating corn can give you an energy boost

The carbohydrates found in corn provide a quick energy boost. So, this makes it a suitable choice for active people.

4. Improves eye health

Corn contains lutein and zeaxanthin, which are antioxidants needed to support eye health. Due to these antioxidants, the risk of age-related macular degeneration may reduce.

5. Aids weight management

The fibre content in corn promotes a feeling of fullness, making it a healthy snack. This helps in weight management by reducing overall calorie intake. To know more about the benefits of corn for weight loss, click here!

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Raw corn
Corn is a healthy snack. Image courtesy: Shutterstock

6. Corn can improve skin health

Since corn is a source of antioxidants and vitamins, it helps to have healthy skin. It potentially prevents signs of ageing.

7. Corn gives immune support

Vitamins like vitamin C in corn play a role in supporting the immune system, says Singhwal. This helps the body to defend against illnesses.

8. Reduces anemia risk

Corn contains iron, which is essential for preventing iron-deficiency anemia. It is especially important for people with low iron levels.

What is the healthiest way to eat corn?

Whether it’s a roasted or a steamed corn on the cob, there are many ways to eat it. But there are some things to keep in mind before eating corn.

1. Avoid processed corn

Corn comes in fancy tins too, but it is healthier to opt for whole corn kernels over processed corn products.

2. Choose the right mode of cooking

You can steam, roast, grill or boil corn, and still it will be tasty. Just don’t fry corn otherwise it will be difficult to retain the nutrients.

3. Healthy seasoning

When you stop by a vendor, and ask for more butter or chilli powder or salt, be mindful about your health. Excessive butter and salt are not good for your weight and heart. Try seasoning with herbs and spices instead.

Are there any side effects of eating corn?

You should enjoy corn as part of a balanced diet and eat in moderation, suggests dietitian Ekta Singhwal. You also need to consider individual dietary needs and health conditions. If you eat too much corn, you might experience some side effects.

1. Blood sugar spike

Since corn has a good amount of starch, it can increase your blood sugar level. So, people with diabetes need to be more careful and eat less corn.

2. Bloating

Fibre is good for your gut health, but too much of it may cause bloating or gas. It may make cause these problems because your body is not able to fully digest fiber.

3. Excess calorie

Too much corn can contribute to excess calorie intake. Eating too many calories is bad news for those who are on a weight-loss journey.

4. Allergy

There may be a rare case of corn allergy, says Singhwal. That may cause adverse reactions like red and itchy skin bumps, vomiting, diarrhea or runny nose.

If you love eating corn during winter, don’t feel guilty about it. Just make sure you are not eating corn in excess.


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