Corn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in protein and fat. Here are the numbers:
One cup (164 grams) of sweet yellow corn contains (5): Calories: 177 calories, Carbs: 41 grams, Protein: 5.4 grams, Fat: 2.1 grams, Fiber: 4.6 grams, Vitamin C: 17% of the daily value (DV), Thiamine (vitamin B1): 24% of the DV, Folate (vitamin B9): 19% of the DV, Magnesium: 11% of the DV, Potassium: 10% of the DV
Most of the carbs in corn come from starch — which can quickly raise your blood sugar, depending on how much you eat. However, it’s also high in fiber that can help balance your blood sugar levels.
Due to its impressive nutrient profile, most people can benefit from eating whole corn and popcorn as part of a balanced diet. It’s also a naturally gluten-free food and can be eaten by those who avoid gluten.
On the other hand, processed corn products may not be very nutritious, as refined oil, syrup and chips lose beneficial fiber and other nutrients during production. Also, many processed products are high in added salt, sugar or fat.
If you have spent any time at an outdoor event in El Paso you are sure to have run into a corn vendor selling Elotes en Vaso which is a tasty cup of whole kernel corn, butter, (most likely margarine) powdered cheese and red chili powder. The combination of flavors is delicious, but it may not be the healthiest snack. Here’s a version you can make at home that helps boost the nutritional value.
Yield 10 1/2 cup servings
Ingredients
4 cups corn, can be fresh or frozen (I’ve used canned and, on the cob, – if frozen, thaw first)
1 tbsp avocado oil
1/2 red bell pepper, diced
1/2 red onion, diced
1 jalapeno, deseeded and diced small
1/2 cup cilantro, chopped
1/2 cup Greek yogurt
1 large lime, juiced (about 3 tbsp)
1 tsp salt
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp smoked paprika
1/3 cup crumbled cotija cheese + more for sprinkling on top
Instructions
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