“We often demonize corn since it has many byproducts used vigorously throughout our food system,” registered dietitian nutritionist Carlene Thomas, RDN, says. “But the fact is, corn—as a cereal grass—is delicious and versatile.” ‘Insoluble fiber stays in the gastrointestinal (GI) tract, increases stool bulk, and helps to push waste through your system," Agyeman adds. This can support a healthy gut microbiome, prevent constipation, and reduce the risk of hemorrhoids. Some studies have even associated high intake of dietary fiber with a decreased risk of colorectal cancer2. Sweet corn, in particular, is high in lutein and zeaxanthin, Agyeman says. “Two carotenoids that may prevent cataracts and age-related macular degeneration3 and support overall eye health.” More than 90% of corn in the U.S. is genetically engineered, according to the U.S. Department of Agriculture (USDA). That corn is then used in processed foods, like corn chips, breakfast cereals, high-fructose corn syrup, corn oil, or turned into livestock feed and ethanol, Davar explains. The USDA, Environmental Protection Agency (EPA), and the Food and Drug Administration (FDA) say genetically modified organisms (GMO) are safe to consume5. That said, GMO products are generally grown with more herbicides, which may have harmful effects on the environment and potentially long-term effects on human health. To be better aware of where your food is coming from, Davar recommends buying from local farmers and subscribing to community-supported agriculture (CSA), if possible. To preserve the nutrients, Agyeman says steaming fresh or frozen corn is the best cooking method—especially compared to boiling. “Boiling dissolves most of corn’s nutrients into the cooking water,” she explains. Popcorn can also be a healthy and filling snack, but Thomas recommends popping and seasoning the kernels at home. “If you’re buying bagged popcorn, sometimes you can get bogged down with a lot of unnecessary oils and sodium,” she says. Craving corn yet? Try this instant noodle bowl, vegan jackfruit tacos, or simply grill it for a savory side.
