Can corn be eaten? The doctor compared three types of food and the result was unexpected

The corn kernels are golden and plump, and when bitten, they are full of sweetness, but some people always say they are "high sugar fried and bouncy". Should we reject this delicious food? We speak with scientific data and compare three common staple foods, and find that corn may have been wrongly accused for too long.

1. Corn vs. Rice Nutrition Challenge

1. Calorie Comparison

Each 100 grams of corn kernels contains about 112 calories, while rice and rice of the same weight contain 130 calories. Even more surprising is that the dietary fiber content of corn is 3.6 times that of rice, which means that eating corn is more likely to create a sense of fullness.

2. Measured glycemic index

The GI value of boiled corn is about 55, which belongs to low to medium glycemic index foods; And the GI value of white rice is as high as 83. In diabetes patients, moderate consumption of sweet corn is more conducive to blood sugar control than eating white rice.

3. Trace Element Content

Corn is rich in lutein and zeaxanthin, two antioxidant substances that rice does not possess at all. Eating one corn per day can meet 60% of the body's daily lutein needs.

2. Digestion Experiment of Corn vs. Potato

1. Secret of Resistant Starch

Cooling corn produces resistant starch, which is not easily absorbed like dietary fiber. Experiments have shown that refrigerated corn has a 37% increase in resistant starch content, making it more suitable for sugar control populations.

2. Retention rate of vitamin C

Corn steamed for 10 minutes can retain 90% of vitamin C, while boiled potatoes will lose more than 50%. If you want to supplement vitamin C, corn is a better choice.

3. Potassium Sodium Balance

The potassium sodium ratio of corn is 270:1, much higher than the 100:1 of potatoes. Replacing some staple foods with corn for hypertensive patients can help regulate electrolyte balance in the body.

III. Metabolic Observation of Corn vs. Sweet Potato

1. Conversion Rate of β - Carotenoids

Although sweet potatoes have a higher content of β - carotene, the human body's absorption rate of lutein in corn is 20% higher. Both of these nutrients are crucial for eye health.

2. Protein Quality Score

Corn protein contains a special type of corn gluten protein. Although its amino acid score is not as comprehensive as sweet potato protein, when consumed with legumes, the protein utilization rate can be increased to 92%.

3. Influence of gut microbiota

After consuming corn continuously for two weeks, the number of bifidobacteria in the gut of the subjects increased by 15%, while the sweet potato group only increased by 8%. The insoluble fiber in corn is a high-quality food for probiotics.

4. Attention should be paid to these situations

1. When digestive function is weak [SEP], corn husks and germ may stimulate the intestines. During acute gastritis, it is recommended to choose easily digestible forms such as corn paste.

2. Choose the appropriate variety.

Glutinous corn has a high content of branched starch and can raise sugar 30% faster than sweet corn. People who control their blood sugar should pay special attention.

3. Reasonable combination of ingredients

Eating corn, beans, and eggs together can improve protein absorption rate. Avoid eating with high tannic acid foods to avoid affecting mineral absorption. Now you can rest assured to eat corn! Remember to choose fresh corn of the current season, and control the cooking time within 15 minutes to preserve the most nutrients. The next time you encounter difficulties in choosing a staple food, why not let this "golden rod" help you solve your troubles, after all, it is a scientifically validated healthy choice.