The skinny on corn

Is corn a grain or a vegetable? Yes.

According to the USDA, corn that is harvested when fully mature and dry is considered a grain. It can be milled into cornmeal. Popcorn is also harvested when it matures and is deemed a whole grain.

Corn that is fresh when harvested and soft with kernels full of liquid is a vegetable. Corn on the cob and frozen kernels have a different nutrient content than corn that is a grain.

Calorie content

One medium-sized ear of sweet corn has fewer calories than an apple. The amount of toppings we put on our corn adds up the calories. Corn has a high-fiber content and a slow-to-digest carb that helps you feel full longer.

Used as a sweetener

Sweet corn, the vegetable, has been falsely given the reputation as high in calories because it is used in sweeteners. High fructose corn syrup, dextrose, glucose and other sweeteners are from field corn, which is used to feed livestock and make ethanol. It’s highly processed, and nothing like the natural sugars found in the vegetable.

Health benefits of corn

In addition to being a low-calorie, low-fat, high-fiber food, corn contains vitamins and minerals like B-complex, magnesium and phosphorous. It also includes anti-oxidants that help with eye health.

As a snack, air-popped popcorn is fiber-rich and low-calorie if prepared without oil or butter.

Part of a diet plan

“Corn can be a versatile and nourishing addition to a well-balanced plate as a source of high fiber carbohydrate,” said Andrea Traut, RD, CSOWM (board-certified in obesity and weight management). “When using the “‘plate method’” style of eating, sweet corn can be used to fill 25% of your plate. As a snack, popped corn can be a delicious and filling choice. As with all foods, be cautious of additional ingredients that may not align with your health goals. And remember to fill your plate with various food groups each time you eat to maintain a well-balanced diet plan.”