Corn Bhel: A Delicious Way To Health

On a rainy day, a long drive calls for a steaming cup of boiled sweet corn or sweet corn roasted over charcoal. It might be healthy in addition to being delicious! Due to its distinctive flavour, sweetness, and pleasant flavour, sweet corn is adored worldwide.

Corn is a widely used grain plant referred to as maise. The seeds or kernels of corn contain the majority of the nutrient content. Depending on the region where they are grown, these kernels can be anything from white to bright yellow and orange.

Some studies by the National institute of nutrition (NIN) say corn has several health benefits due to its high mineral and nutrient content. For example, because corn has high fibre content and encourages regular stool movement, it can be used to prevent haemorrhoids. In addition, it is used to encourage growth and may even aid in weight gain.

Due to its abundance of antioxidants like vitamin E and phytochemicals, corn is well known for its ability to aid in the prevention of cancer. Moreover, because it reduces the level of bad cholesterol in your blood, it can protect your heart. All the minerals your body requires are abundant, including selenium, which is frequently challenging to find in other food sources.

Table Of Contents

1. Nutritional Value Of Corn

2. The Health Benefits Of Corn

3. Healthy Ways To Add Corn To Your Diet

4. Corn Bhel Recipe

5. Dietitian’s Recommendations

6. The Final Say

Nutritional Value Of Corn       

Corn has an impressive nutritional profile with notable concentrations of essential micronutrients like vitamins and minerals and all the necessary macronutrients like carbohydrates, fibre, fats, and proteins. It has very low levels of sodium and cholesterol to support heart health. Corn also has significant amounts of vitamins C and E, which help to maintain healthy skin, hair, and immune systems.

Corn kernels contain the B complex vitamins thiamine, riboflavin, niacin, and folic acid. Also, calcium, magnesium, iron, and phosphorus make the grain nothing short of a superfood. 100g of corn contains 

• Calories- 385 kcal 
• Fat- 7%
• Carbohydrates- 25%
• Dietary Fibre- 14%
• Sugar- 2%
• Protein-10%

The Health Benefits Of Corn

Here, we have listed a few benefits of corn. Have a look! 

1. Improves Eye Health

Researchers at NIN (National Institute of Nutrition) claim that the carotenoids lutein and zeaxanthin are essential antioxidants in corn and improve vision by removing dangerous free radicals from the optic tissues. They shield the vulnerable eye's organelles from harm, reducing the risk of glaucoma and age-related macular degeneration.

2. Supplies Essential Amino Acids

Corn is considered a plant-based source of high-quality proteins. It provides methionine, an amino acid based on sulphur, to restore skin and hair health. Valine and isoleucine heal damaged muscle tissues, and threonine to facilitate the proper formation of teeth and enamel.

3. Encourages A Gluten-Free Diet

Sadly, wheat, a common ingredient in Indian cuisine, causes many young adults and older people to develop intolerance to the gluten proteins in these foods. To make chapatis, dosas, sweets, or mithais, naturally, gluten-free corn can be easily substituted for wheat. This is frequently advised for people with celiac disease.

4. Supports Bone Density

Corn is an excellent source of the natural calcium that helps strengthen children's bones. It also helps elderly people to regain their ideal bone density by easing the symptoms of osteoporosis. 

While on the other hand, middle-aged individuals and older adults should lessen their consumption according to serving sizes that will support their bone health and prevent gastrointestinal and kidney problems

5. Controls Blood Sugar Levels

It contains many plant chemicals, phytates, tannins, and polyphenols that slow down the digestive process despite being high in calories and carbohydrates for instant energy. This helps people who are suffering from diabetes mellitus. Additionally, because of its high fibre content and low digestibility, corn is a healthy choice for promoting weight loss and managing other lifestyle disorders like diabetes and obesity.

6. Combats Anaemia

As per ICMR (Indian Council Of Medical Research) and WHO (World Health Organisation) data, every year, countless Indian men, women, and children are affected by anaemia, which causes excessive fatigue and low productivity levels.  Iron-rich foods are beneficial for people with low blood haemoglobin levels because they effectively treat anaemia.

7. Boosts Nervous System Function

Eating corn in moderation daily helps to improve nerve impulse conduction it activates memory regions in the brain. By keeping people in good moods and encouraging restful sleep, corn aids in the treatment of anxiety and insomnia.

8. Improves Heart Health

Studies by NIN say since corn contains no sodium and cholesterol, people with heart disease can eat it. Dietary fibre in large amounts and vitamin B3 (niacin) helps to increase good HDL levels and decrease bad LDL levels. This prevents plaque and fatty buildup in heart vessels, enhancing cardiac health and muscle function.

9. Ensures Healthy Pregnancy

The health of pregnant and nursing women can greatly benefit from eating corn in moderation. Corn is the best food to stimulate milk production and balance hormonal activities in pregnant women and young mothers because of its enormous iron and calcium content.

10. Contributes To Healthy Weight Gain

Corn is ideal for a growing child's nutrient needs because of its comprehensive nutritional makeup. Young children are frequently given corn on the cob as a snack following strenuous physical activity to promote optimal growth and development. Corn influences young children's healthy weight gain due to its starchy content, aiding their routine development.

Ways To Add Corn To The Diet

Here are a few ways to add corn to the diet. 

• Boil corn kernels can be added as a mid-day or evening snack. You can even season it with salt and spices.
• Add them as the topping of soup or salads.
• Add roasted corn kernels to the chutney and dips like mayonnaise and guacamole.
• Make a vegetable stew or fry for lunch or dinner.
• Steamed corn can be added to rice dishes.
• Add boiled, mashed corn to gravies like paneer butter masala and aloo gobi curry for a richer texture and taste

Corn Bhel Recipe

Making fresh corn bhel at home is simple. It is suitable for snacking at any time of the day. To increase the spiciness and sourness of your fresh corn bhel, you can add lime juice or finely chopped raw mangoes. Both adults and children would enjoy making this recipe for corn snacks.

Ingredients

• Corn kernels-1 cup 
• Sev- ¼  cup 
• Coriander leaves- ⅓  cup 
• Cucumber- ½, chopped 
• Chaat masala- ½ tsp
• Sweet tamarind sauce- 1 tsp
• Green chutney- 1 tsp
• Tomato- ½, chopped
• Onion- 1, chopped
• Potato- 1 boiled 
• Papadi- 2 nos 
• Salt as per to taste

Preparation Method

1. In a pressure cooker, add potatoes and pour water. On medium flame, boil them for 10-12 minutes. 

2. Let the potatoes cool down and drain the water, peel them and keep them aside in a bowl.

3. In another pressure cooker, pour water and add corn kernels. Boil them for 10-12 minutes. 

4. Chop cucumber, coriander leaves, tomatoes, onions and boiled potatoes. 

5. Add crushed papdi and add it to the bowl. Now add salt, sev, green and sweet chutney and chaat masala. Mix all the ingredients well. Serve your homemade corn bhel.

Dietitian’s Recommendations

Consuming not only gives you nutrition but is also delicious, which is why I recommend you add it to your meals at least twice or thrice a week. You should include corn in your diet because it is packed with healthy nutrients. It can be incorporated into various recipes.

But due to dietary restrictions, corn may not be a good choice for some people to eat. For instance, since corn contains a lot of carbohydrates, those trying to reduce their intake should avoid it. Instead of corn, those looking to consume a diet high in protein may opt for nuts, lean meat, fish, and dairy products.

-Dietitian Lavina Chauhan 

The Final Say

Although corn has several nutritional advantages, it is not particularly high in any one nutrient and has less fibre than other complex carbohydrates. Despite this, corn is not a bad food. It is completely safe for people to avoid corn because there is no harm in doing so. It is necessary to read ingredient labels because many products contain corn and byproducts.

FAQs

1. Can we eat corn daily?

Corn is rich in fibre and plant compounds that may aid digestive and eye health. It is high in starch and can spike blood sugar and prevent weight loss when eaten a lot. Still, one should eat corn in moderation, which can be part of a healthy diet.

2. Which one is healthier, corn or rice?

Corn is an excellent source of potassium that helps lower blood pressure. It is a rich source of antioxidants from wheat, rice or oats. Corn is high in carotenoids that help keep your eyes healthy. And naturally, corn is high in fibre.

3. Is corn high in sugar?

Yes, corn is sweet, but it only has 6 grams of natural sugar in a medium-sized ear of corn.

4. Is corn rich in protein?

Corn is a decent source of protein. The protein content ranges from 10–15%, depending on the variety. The rich proteins in corn are zeins, accounting for 44–79% of the total protein content.

5. Is corn junk?

Corn is a good source of fibre and antioxidants that improve eye health. When consumed a lot will spike blood sugar and promote weight gain, but eaten in reasonable quantities, it is a versatile and affordable addition to a healthy, balanced diet.

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