Health Plan - Corny Facts

Corn is the second staple food of Filipinos and has always been an important food for centuries. Eating corn has a lot of health benefits. Depending on the variety, corn is loaded with vitamins and minerals. Yellow corn has pro-vitamin A and has almost twice as much iron than white corn. White corn does not have any pro-vitamin A but it has more thiamin and niacin than the yellow variety. The protein content of white corn is slightly more than that found in the yellow corn. Both varieties contain the same amount of calcium.

White corn is considered as a low glycemic index (GI) food. Glycemic index is the glucose response of an individual to a food as compared to a reference food, like white bread. It is the ranking of food that tells whether a food will raise blood sugar levels dramatically, moderately or just a little. Low GI food, like white corn, helps in the proper control and management of diabetes mellitus. It delays hunger pangs and promotes weight loss in overweight people. Additionally, it can extend an athlete’s endurance because of its slow-releasing fuel for the muscles.

Corn can be prepared in many ways. Fresh sweet corn on the cob can be steamed or boiled and grilled. My favorite is boiled corn brushed with butter or margarine and sprinkled with iodized salt and cheese powder! Corn is also an ideal side dish for grilled chicken and spareribs and fresh corn kernels may be used as an ingredient in soups, stews, casseroles, puddings, relishes, and breads. It is best to cook corn as soon as possible after it is picked or purchased. After being picked, the corn’s natural sugars gradually convert to starch, which lessens the corn’s natural sweetness.

When buying and storing corn, make sure they have fresh green, tightly fitting husks, with golden brown silk, and tip ends that are free of decay. The ears should be evenly covered with plump, consistently sized kernels. Avoid corn that has been on display with husks pulled back, or with discolored or dry-looking husks, stem ends, or kernels.