· Iscorngood for you? Find out how it benefits digestion, supports heart health, provides energy, and which forms may be more optimal to eat regularly. Corn contains nutrients including fiber and vitamin C, but may raise blood sugar levels.
Understanding the Context
Compounds in corn may provide other health benefits.Corn is a starchy vegetable and cereal grain that has been eaten all over the world for centuries.It’s rich in fiber, vitamins and minerals.However, the health benefits of corn are controversial — while it contains beneficial nutrients, it can also spike blood sugar levels. In addition, the crop is often genetically modified.See full list on healthline.comCorn is considered both a vegetable and a cereal grain.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.Corn originated in Mexico over 9,000 years ago and is known by its original name “maize” in many parts of the world. Native Americans grew and harvested this crop as a main source of food (1, 2).Today, it’s one of the most widely consumed cereal grains worldwide (3).Corn is usually white or yellow but also comes in red, purple and blue. It’s eaten as sweet corn, popcorn, tortillas, polenta, chips, cornmeal, grits, oil and syrup and added to countless other foods and dishes.
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Key Insights
See full list on healthline.comCorn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in protein and fat.One cup (164 grams) of sweet yellow corn contains (5): •Calories: 177 calories•Carbs: 41 grams•Protein: 5.4 grams•Fat: 2.1 gramsSee full list on healthline.comLutein and Zeaxanthin Content May Benefit Eye HealthCorn 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 (9, 10, 11). One study in 365 adults found that those who had the highest intake of carotenoids — especially lutein and zeaxanthin — had a 43% lower chance of developing AMD compared to those with the lowest intake (11). Therefore, regularly eating corn may promote eye health — especially for those who are at risk of AMD.May Prevent Diverticular Disease and Other Digestive IssuesThe fiber in corn may also provide health benefits.
Important Details
Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease and some cancers. Even more, eating enough fiber promotes healthy digestion and may protect you against gut issues (12, 13, 14). Corn, in particular, may protect against specific digestive issues, including diverticular disease, which is characterized by inflammation of the digestive tract (15). One 18-year study in over 47,000 adult men associated eating popcorn at least twice a week with a significantly lower risk of diverticular disease (15).
Final Thoughts
Based on these limited results, eating corn and popcorn may promote gut health and prevent digestive diseases. However, more research is needed. Summary Corn is loaded with plant compounds that are linked to a lower risk of eye diseases. Even more, the fiber in corn may provide a number of health benefits and reduce your risk of diverticular disease.See full list on healthline.comSince corn is high in starch, it can spike your blood sugar and may not be suitable for some populations. People who have diabetes may need to limit their starchy carb intake, including corn. Research specifically focusing on corn intake and diabetes is limited, but studies suggest that low-carb diets are more effective at managing diabetes (16).
A study in 115 adults with obesity and type 2 diabetes found that eating a diet with only 14% of calories coming from carbs resulted in more stable blood sugars and a reduced medication need compared to getting 53% of the daily calories from carbs (16).Eating less of other corn products, especially high-fructose corn syrup, may help prevent diabetes.One study found that the prevalence of diabetes was 20% higher in countries with easier access to high-fructose corn syrup, compared to areas where the syrup was not readily available (17).See full list on healthline.comCorn is one of the most genetically modified crops in the world. In fact, 92% of the crop grown in the US in 2016 was genetically modified (GMO) (19). Corn crops are modified to increase yield and improve resistance to insects, disease or chemicals used to kill pests (19).The impact of modified corn and other crops on human health and environmental safety is one of the most widely debated topics in the field of nutrition.Current research on the safety of genetically modified corn for humans is limited and conflicting.For one, studies have linked consumption of genetically modified corn with toxic effects on the liver, kidneys and other organs in animals (20, 21). On the other hand, some research suggests that modified crops are not harmful to human health and provide the same nutrients as non-modified crops. See full list on healthline.comCorn is a versatile food that can be added to your diet in many ways. Sweet corn and corn on the cob are widely available at grocery stores and farmers markets in both fresh, frozen and canned varieties. Fresh cobs can be prepared by heating them over a grill or by cooking them in boiling water. They’re usually served with melted butter and salt. Kernels can be added to soups, salads, vegetable dishes or served on their own with butter or olive oil and seasonings. Other varieties of corn, such as flour and dried kernels, can also be used. You can make tortillas with finely ground corn flour, water and salt. These can be turned into homemade chips by baking sliced pieces with oil and seasonings. Finally, dried kernels can be used to make popcorn on your stove or in an air popper for a delicious and satisfying snack. See full list on healthline.comCorn 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. The safety of genetically modified corn may also be a concern. See full list on healthline.comCorn is a starchy vegetable and grain that contains fiber, vitamins and minerals. It may benefit eye and gut health, but also raise blood sugar and weight gain. Learn more about corn's pros and cons.See full list on healthline.comCorn is a low-calorie, low-fat, gluten-free food with fiber, antioxidants and vitamins. Learn how to enjoy corn in different forms, such as tortillas, popcorn, flour, oil and syrup, and how to avoid added sugar and sodium. Yes, corn can be healthy—especially when consumed in its whole form. It offers fiber, vitamins, minerals, and antioxidants, contributing to eye health, digestion, and potentially heart health. But its high starch content means it’s not ideal for everyone. · It’s a vegetable, so it must be healthy, right? Turns out, it’s complicated – but we break it down. We previously spoke with Mary Sabat, a nutritionist and owner of BodyDesigns to find out what... Is corn a healthy food?It can be. Sofia Wicker Velez, R.D., L.D.N., is a dietitian at Johns Hopkins Children’s Center. She provides insight on corn’s nutritional value and its place in American diets, along with a tempting recipe. Corn served on its own has several health benefits, and, likewise, corn-based foods can be part of a nutritious diet.Is corn bad for You?Despite its benefits, corn isn’t without its drawbacks. Because it’s starch-heavy, some people (especially those with diabetes) may experience blood sugar spikes when consuming it. Overconsumption may also make it harder to lose weight, particularly if corn is consumed in large quantities or in very processed forms.Is yellow corn good for You?According to the U.S. Department of Agriculture (USDA) FoodData Central, one cup (about 164 g) of cooked yellow corn offers a balanced mix of macronutrients, vitamins, minerals, and antioxidants — making it a wholesome addition to balanced diets. Source: USDA FoodData Central, 2025Is corn a good source of fiber?The fiber in corn may also provide health benefits. Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease and some cancers. Even more, eating enough fiber promotes healthy digestion and may protect you against gut issues (12, 13, 14). When prepared without added fats or sugars, corn provides a naturally sweet, nutrient-dense, and versatile grain that complements healthy diets worldwide. Corn is more than a summertime favorite — it’s a nutrient-dense whole grain that supports your digestion, heart, eyes, and overall wellness. Corn is a low-calorie, low-fat, gluten-free food with fiber, antioxidants and vitamins. Learn how to enjoy corn in different forms, such as tortillas, popcorn, flour, oil and syrup, and how to avoid added sugar and sodium. Yes, corn can be healthy—especially when consumed in its whole form. It offers fiber, vitamins, minerals, and antioxidants, contributing to eye health, digestion, and potentially heart health. But its high starch content means it’s not ideal for everyone. · It’s a vegetable, so it must be healthy, right? Turns out, it’s complicated – but we break it down. We previously spoke with Mary Sabat, a nutritionist and owner of BodyDesigns to find out what... When prepared without added fats or sugars, corn provides a naturally sweet, nutrient-dense, and versatile grain that complements healthy diets worldwide. Corn is more than a summertime favorite — it’s a nutrient-dense whole grain that supports your digestion, heart, eyes, and overall wellness. Here are five common corn myths, busted (spoiler alert: Corn is healthy when eaten in moderation!). Plus, we cover some of the health benefits of corn as well. Conclusion Corn is a healthy and versatile grain. It provides a number of health benefits, including heart and eye health support. It can promote general wellness if it is included in the diet. In moderation, corn can form a healthful part of most people's diets. However, there may be some risks. Learn more here.»Learn more:Healthy options for a high-fiber diet. CornHealth Benefits. Corn Nutrition Facts.Unlocking Corn’s Surprising Secrets: IsCornHealthy? 7. Supports Healthy Bones: Corn is a good source of several minerals, including calcium, magnesium, and phosphorus, which are essential for bone health. Corn is often classified as an inflammatory food. It’s commonly recommended for elimination to support a healthy inflammatory response. Sweet corn is high in insoluble fibre and aids digestive health. It also contains various vitamins, minerals, and antioxidants. And these properties are what gives sweet corn its benefits. Corn is a starchy vegetable that is consumed by millions in many ways. Rich in antioxidants, vitamins, and other essential minerals, corn is a healthy addition to any meal. Which of my favorite “healthy” ingredients is ruining my “healthy” salad? Apparently, my daily dose of peaches and cream corn is actually very far from healthy! Experience these 10 Powerful Health Transformation with Beetroot (Including Erectile Dysfunction). 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