What is corn?

He corn (Zea mays)known as choclo in many Latin American countries, is one of the most cultivated and consumed grasses in the world. This juicy cereal is an excellent source of energy when it is tender, and also when it is consumed dry, in the form of flour.

The versatility of corn is one of its best-known qualities. In fresh, the cob can be eaten as a vegetable, while the dried grains are consumed in flour formmostly. Corn flour, as it does not contain gluten, is a good alternative to wheat flour when making breads and sweets.

However, we must also highlight other ways to enjoy it such as cereal flakes, semolina, polenta or the famous popcorn.

Origin of corn

America is the homeland of corn, where It has been consumed for at least 7,000 years. The nomadic peoples who began to cultivate wild corn became sedentary and developed complex cultures around it.

Such was the importance of corn for the American people that the term even exists. «Mama Sara» in Quechua («Mother Corn» in Spanish). Its name «choclo» comes precisely from Quechua. Corn was worshiped by the Incas, who had their main source of wealth.

Nutritional values ​​of corn

How many calories does corn have?

Corn, if consumed tender, has a high percentage of water and mainly sugars, which give it a sweet flavor. This composition makes it quite light: it provides only 86 calories per 100 grams. It is, furthermore, a very nutritious cereal. Let’s see its nutritional composition.

Nutritional value per 100 g of sweet cornCalories86Carbohydrates19 gFat1.2 gProtein3.2 gFolic acid (B9) 46 mcgPotassium270 mgIron0.52 mgMagnesium37 mgZinc0.46 mgVitamin C6.8 mgVitamin B1 (thiamine)0.155 mgVitamin B3 (niacin)1.8Vitamin B5 (pantothenic acid)0.7

Corn properties

Few foods captivate as much as a roasted ear of corn. Tender, this cereal is very energetic and nutritious due to the carbohydrates and proteins it provides.

The sweet taste of corn and its use to obtain unhealthy by-products, such as fructose syrup, should not be misleading: natural corn, fresh or dried, has valuable health properties.

Nutritional properties

Corn provides fiber that helps improve the state of the microbiota. Among its carbohydrates we find sugars and starches. Sugars are what give sweetness to corn and their proportion decreases as the corn dries, as they are transformed into more starch.

His glycemic index It is low and the fact that it has starch does not make it inadvisable for diabetic people. But they should take into account the ration so as not to exceed it and follow the general recommendation of accompany carbohydrates with fiber, proteins and fats that help modulate the entry of sugars into the bloodstream.

Furthermore, the Corn consumption positively influences our moodconcentration, memory and sleep thanks to its excellent contributions of vitamin B1 (it is one of the richest foods), B3 and folic acid.

Young corn, containing a lot of water, is quite light (86 calories per 100 g compared to 365 for dry corn). Furthermore it is very easy to digest.

Another property of young corn is that it preserves the vitamin C: A 100 g serving can provide more than 10% of what is needed per day and It is the only cereal that provides provitamin A. It also provides the antioxidant vitamin E.

However, one of the problems with corn is that its proteins are deficient in several amino acidssuch as tryptophan and lysine, so to best take advantage of them, it is best to combine the cereal with foods such as legumes.

Regarding minerals, corn provides abundant phosphorus, magnesium and zinc, as well as some iron and manganese.

Antioxidant properties

Finally, corn provides important antioxidants in addition to vitamins A, C and E: as can be deduced from its yellow color, corn is a great source of carotenoids such as lutein, zeaxanthin and beta-cryptoxanthin. These carotenoids, particularly lutein and zeaxanthin, are considered essential for maintaining eye health.

Corn is one of the main sources of zeaxanthin in the diet. In fact, the name zeaxanthin comes from corn, due to its scientific name Zea mays. According to studies, The zeaxanthin content does not decrease when sweet corn is canned or frozen..

According to another study, they have also been found in corn other antioxidants such as phenolic acids (coumaric, ferulic and syringic acid) and anthocyaninsthe latter especially in the purple varieties.

Health benefits of corn

The nutritional composition of corn justifies the positive effects attributed to it on the body.

Improves the microbiota and is satiating

Consumption of whole corn contributes to improving intestinal health and microbiota compositionwhich results in the prevention of chronic diseases.

It also helps stay satiated for longer between meals, which can be useful when following a weight control diet.

Protect eye health

Thanks to its content of lutein and zeaxanthin, two powerful antioxidants attributed to the ability to protect against age-related macular degeneration, corn contributes to improving eye health

Supports brain functions

A serving of 100 grams of cooked corn provides 24% of the daily needs of vitamin B1, 9% of B3 and almost 20% of folic acid, constituting a ally of various brain functions.

• Vitamin B1Thiamin, in addition to participating in obtaining energy, is associated with better memory functioning, concentration and good mood and is very suitable for moments in which great intellectual efforts are made.
• Inositol, a form of vitamin B3, not only helps metabolize the carbohydrates, proteins and fats in corn but is very useful in periods of stress, as it promotes the proper functioning of the adrenal glands, also facilitating sleep.

It is an ally in the gluten-free diet

Corn flour is a primary source for people with digestive problems and for the intolerant and sensitive to gluten. With this flour you can make pasta, bread, cookies and other preparations, since versatility is one of the great benefits of corn.

Prevents cardiovascular disorders

Corn not only provides, like most vegetables, a good dose of potassiumwhich contributes to the regulation of blood pressure, but also also provides folic acid.

Folic acid participates in the formation of red blood cells; in the prevention of cardiovascular diseases and in reducing the risk of fetal neural tube defects (spina bifida and anencephaly).

The presence of anthocyaninsantioxidant and anti-inflammatory substances that are precisely what give the purple color. Anthocyanins have also been associated with better insulin and glucose regulation, corn owes its color to a type of polyphenol called anthocyanin, which has been shown to improve insulin regulation and glucose.5

Corn in the kitchen

In addition to fresh, in the seasonal months, corn can be purchased frozen or packaged, in the form of flakes, in semolina or polenta, or in the form of flour, for the preparation of porridge, biscuits and pastry products.

With corn flourz They also prepare tortillas, a type of flatbread ideal for rolling and filling, very popular in Mexico and a great alternative to bread a la hora for people who follow a gluten-free diet.

How to cook sweet corn

The best way to cook sweet corn, if it is tender, is steamed. This way it is even more refreshing and better preserves its color and texture. The little cobs baby, Instead, they are used in wok stir-fries along with other vegetables.

Can enhance its flavor with coconut milk, curry, a little ginger or turmeric.

If the grains are boiled, it is preferable not to overcook them and salt them at the end to prevent the skin from hardening. To make them more tender, they can be cooked in equal parts water and milk.

Corn on the cob

But the best way to enjoy an ear of corn without messing around in the kitchen is roasting it, in the oven or on the coals of a barbecue and seasoning it with butter of herbs.

In that case it is preferable to choose medium or small ears, and remove the filaments first. It is not advisable to tear off the outer leaves, as they protect the grains and help retain moisture.

The leaves are also used

With the leaves you can prepare tamales, some stuffed packets with a spicy flavor.

Other ways to consume corn

He gofio It can be prepared with other cereals and accompanied by banana. Sweetened with honey, it is eaten for breakfast.

Polenta goes well with cheese, and can serve as a base for a wheat-free pizza. It is cooked in a tall saucepan in plenty of water with salt, stirring until it thickens, spread it on trays greased with oil and let it cool. It is usually prepared fried, accompanied with tomato sauce as a side dish or as a main dish.

purple corn

As we have seen, yellow corn is not the only one. There is also purple corn, whose color is due to one of its properties: its Rich in antioxidant anthocyanins.

Purple corn has been found among 2,500-year-old archaeological remains on the coast of Peru. The Incas used it as food and raw material to obtain textile dyes. It was also cultivated in the Yucatán and by the peoples hopi and Navajo of the North American prairies.

In the rich and increasingly recognized Peruvian gastronomy, it continues to be used on a daily basis to make wonderful sorbets, desserts and soft drinks such as purple chicha.