Eating whole corn, like corn on the cob or air-popped kernels, provides fiber, energy, and key nutrients. In contrast, regularly consuming ultra-processed corn products may raise the risk of blood sugar spikes and weight gain.
Corn's high fiber content helps food move through your digestive tract, speeding up gastrointestinal (GI) transit time, easing constipation, and promoting regular bowel movements.
However, depending on how corn is prepared, some people may find it difficult to digest. People with irritable bowel syndrome (IBS) may also have additional issues digesting specific forms.
Listen to your body and adjust your intake accordingly.
Thanks to its complex carbohydrates, unprocessed corn gives your body long-lasting energy without the crashes caused by refined or sweetened corn products.
Corn has a moderate glycemic index (GI), which means it raises blood sugar more than foods with a low GI. However, corn can be a healthy source of complex carbs for people with diabetes or insulin resistance, depending on how it's cooked.
Whole corn delivers macro- and micronutrients like fiber, complex carbs, vitamins, and minerals:
Corn can be a healthy staple if you prepare and eat it in these ways:
Whole or minimally processed corn is a wise, nutrient-rich choice, especially in these forms:
Corn can be unhealthy if you eat it regularly in the following ultra-processed forms:
Enjoying processed corn products occasionally isn't likely to harm your health. However, eating them regularly may contribute to weight gain, inflammation, and blood sugar spikes.
Be sure to check product labels for more information about specific ingredients and nutrition.
Canned corn can be a healthy option, especially for low-sodium or no-salt-added versions. Rinse before eating to remove extra starch, sugar, or canning residue.
Genetically modified (GMO) corn is common in the United States. Although GMOs are controversial, research suggests that genetically modified maize has the same nutrients as non-GMO corn.