Key takeaways

  • Corn contains nutrients, including fiber and vitamin C, but may raise blood sugar levels. Individuals with diabetes may need to limit their intake of corn.
  • The compounds in corn may provide other health benefits, such as supporting eye and digestive health.
  • Corn consumption may also make weight loss more challenging. However, it can be part of a healthy diet in moderation.

Corn is considered both a vegetable and a cereal grain. You may be familiar with white or yellow corn, but it also comes in red, purple, and blue.

Sweet corn that you eat off the cob is usually considered a vegetable in the culinary world, whereas the dry seeds that are used for popcorn are classified as whole grains.

It’s eaten in several forms, such as:

  • popcorn
  • tortillas
  • polenta
  • chips
  • cornmeal
  • grits

Corn oil and syrup are added to countless other foods and dishes.

100 grams (g) of sweet yellow corn contains:

  • Calories: 85 calories
  • Carbs: 14.7 g
  • Protein: 2.79 g
  • Fat: 1.63 g
  • Fiber: 2.4 g
  • Magnesium: 25.8 mg
  • Potassium: 237 mg

Most of the carbs in corn come from starch, which can quickly raise your blood sugar, depending on how much you eat. Thus, individuals with diabetes should be mindful of their intake.

However, most people can benefit from eating whole corn and popcorn as part of a balanced diet. It’s also a naturally gluten-free food and can be eaten by those who avoid gluten.

On the other hand, processed corn products are not very nutritious, as refined oils, syrups, and chips lose beneficial fiber and other nutrients during processing. Also, many processed products tend to be high in added salt, added sugar, and saturated fat.

Corn contains antioxidants and plant compounds that may provide a number of health benefits.

Eye health

Corn is particularly high in lutein and zeaxanthin, two carotenoids that may prevent cataracts and age-related macular degeneration (AMD).

This is likely because lutein and zeaxanthin make up a large part of the macular region of your eyes.

Regularly eating corn may promote eye health — especially for those who are at risk of AMD.

Digestive issues

The fiber in corn may also provide health benefits.

Dietary fiber intake has been linked to a lower risk of several diseases, including cardiovascular disease, type 2 diabetes, and some cancers. Eating enough fiber also promotes healthy digestion and may protect you against gut issues.

Thus, eating corn and popcorn may promote gut health and prevent chronic disease. However, more research is needed.

Since corn is high in starch, it can spike your blood sugar and may not be suitable for some populations.

People with diabetes may need to limit their intake of starchy carbs, including corn.

Eating less of other corn products, especially high-fructose corn syrup, may help reduce the risk of diabetes.

Finally, people trying to lose weight may want to limit their intake of starchy carbs, such as corn and other foods. A 2023 study found that replacing starchy vegetables with non-starchy vegetables was associated with less weight gain.

That said, the main driver of weight loss is a calorie deficit. Corn can still fit into a weight loss plan when eaten in moderation.

Corn is rich in fiber and plant compounds that may aid digestive and eye health.

Yet, it’s high in starch, can spike blood sugar and may prevent weight loss when consumed in excess.

Still, in moderation, corn can be part of a healthy diet.