Is Corn Healthy for You or Not?

Corn has a mixed reputation — partly because "corn" covers very different foods. Whole corn and popcorn are nutritious whole grains; corn syrup and fried corn snacks are a different story.

Whole corn: what's in it

One medium ear of sweet corn has about 90 calories, 3 g of protein and 2–3 g of fiber, plus B vitamins, potassium, magnesium and the eye-healthy antioxidants lutein and zeaxanthin. Sweet corn counts as a starchy vegetable; dried corn (popcorn, cornmeal, polenta) is a whole grain.

The health benefits

• Fiber supports digestion and helps keep you full.
• Whole grain: regular whole-grain intake is linked to lower risk of heart disease and type 2 diabetes.
• Lutein and zeaxanthin support eye health.
• Gluten-free: a good grain for people with celiac disease (see gluten).

The concerns

• Blood sugar: corn is fairly high in starch. Combine it with protein, vegetables and healthy fat, and keep portions moderate if you have diabetes.
• Processed corn products: corn chips, corn dogs and many breakfast cereals add salt, fat or sugar.
• High-fructose corn syrup: a sweetener in soft drinks and processed foods; the problem is added sugar in general, not corn itself.
• Popcorn toppings: air-popped popcorn is a light whole-grain snack; movie-theater popcorn with butter and salt is not.

Healthy ways to eat corn

• Grilled or boiled corn on the cob with herbs and a little olive oil instead of lots of butter and salt
• Corn and black bean salad with tomatoes, peppers and lime
• Air-popped popcorn as a snack
• Whole-grain cornmeal or polenta as a side

Verdict: whole corn is a healthy food in sensible portions. Watch the processing and the toppings.