Is Sweet corn Good for Weight Loss?

The yummy delight of sweet corn is cherished by everyone and is sought as one of the best comfort foods during rainy days or to warm up the cold winters. One may wonder, as much as it’s delicious, is sweet corn good for weight loss too? Sweet corn comes packed with fibre, healthy carbs, vitamins and minerals. The iron content in sweet corn helps produce red blood cells, which further prevents the risk of anaemia. The healthy delight of boiled corn is good for weight loss and is also rich in Vitamin C, which helps boost immunity and enhances collagen, which promotes the skin by keeping it healthy and glowing. The low calories and high fibre content of the food help in promoting satiety along with keeping the calorie intake low, which makes it a healthier addition to the weight loss diet. Continue reading to know more about sweet corn and how it can be incorporated into the diet. 

Nutritional Value

Serving Size	Calories	Protein	Carbs	Fat	Fiber
100 gm	86 kcal	3.2 g	19 g	1.2 g	2.7 g

Can Sweet corn help to Lose Weight?

A lot of people find themselves stuck on the question, is sweet corn good for weight loss? There are substantial benefits of sweet corn for weight loss. Sweet corn is nutritionally dense and contains fiber. It helps in promoting fullness and prevents binge eating which promotes weight loss. The fiber content also promotes gut health and improves overall digestion. The consumption of sweet corn and weight loss benefits are complementary also because of the presence of a considerable amount of protein which promotes resetting metabolism. This implies that you burn calories even when you are at rest. Also, protein involves more energy to burn than fat and carbs which makes it a healthier addition to one’s weight loss diet. The food is also low in calories. A calorie-deficit diet is extremely important to enhance anyone’s weight loss journey.  The food may also help you find the answer to How to lose 10 kgs in 10 days.

How to Lose Weight with Sweet corn?

Sweet corn has an abundance of nutritional benefits, including fiber, vitamins, and minerals, which promote gut health, improve vision, can enhance skin health, and boost immunity. It is also rich in other plant compounds, such as beta carotene, which exhibits anti-diabetic, anticancer, and anti-inflammatory properties. One may wonder, is sweet corn good for weight loss? Below are some of the ways to lose weight with sweet corn. 

1. Breakfast: One can make a delicious dish of sweet corn upma to relish the excellent taste and health benefits of sweet corn for weight loss. The content of both upma and sweet corn is nutritionally dense and promotes weight loss.
2. Snacking: Snacking is one of the quickest ways to gain unnecessary weight, so opting for the right snacking option is extremely important. Popcorn makes for a healthy and low-calorie snack, along with sweet corn chaat, which will excite your taste buds and also keep you full for a long time. 
3. Dinner: One can choose to keep their dinner light and nutritious with a slurpy mix of sweet corn soup or salad or even resort to baby corn. The dietary fiber present in baby corn promotes satiety, improves gut health, and aids in weight loss. 

Benefits of Sweet corn for Weight Loss

There is considerable doubt circulating around whether sweet corn is good for weight loss. Sweet corn is a nutritionally dense food containing the benefits of carbohydrates, fibre, vitamins, and minerals. They are also an excellent source of iron which helps in preventing the diseases of anemia. The several health benefits of sweet corn for weight loss include improving digestion, promoting satiety, improving vision and much more. Below are some of the benefits that may answer your doubt about whether sweet corn is good for weight loss.

1. Helps in detoxification 

The content of sweet corn is rich in soluble fiber which helps in improving gut health. This acts as a detoxifier by eliminating all the toxins from the body and improves digestion. The benefits of sweet corn for weight loss also include the rich presence of antioxidants, which assist in the removal of free radicals and protection from oxidative stress that keeps at bay inflammatory diseases. If you are still hopping on the doubt of How to lose 15 kgs in a month, this might be your quick answer stop. 

2. Improved digestion

Sweet corn and weight loss benefits are enhanced with the presence of resistant starch, which, is a form of fibre that doesn’t get dissolved easily. This helps better absorption of minerals and acts as a prebiotic which promotes healthy bacteria and improves gut health. This further helps in the easy passage of waste from the body and prevents the problem of diarrhoea and other stomach-related problems. 

3. Promote fullness

Sweet corn is high in soluble fiber as well as cellulose which is an insoluble fiber. The fibre content helps in slowing down digestion, thus keeping one feeling satiated for a long. This prevents overeating and further promotes weight loss. 

4. Improved vision

There are a lot of people hooked on the doubt, is sweet corn good for weight loss? Well, sweet corn is good for weight loss and much more. The content of an item is rich in antioxidants such as beta-carotene. The compound gets converted into Vitamin A and further forms light-detecting receptors inside your eyes. Beta carotene helps protect cornea, prevent eye infections and dryness thus promoting overall vision health. 

5. Low-Fat, Low-Calorie Food

A 100 g serving of sweet corn contains as low as 86 calories and 1.2g of fat. A low-calorie and low-fat diet is essential while moving on a weight loss journey. It’s when you start burning more calories while also reducing your intake that you finally start to lose weight. Therefore, it is crucial to include low-calorie foods like sweet corn in your diet while you are aiming for weight loss. 

6. Boost metabolism

People often dwell on the doubt, is sweet corn good for weight loss? Sweet corn comes loaded with carbs, fibre, vitamins and minerals. They are also rich in probiotics which promotes the production of healthy gut bacteria that facilitates better digestion and boosts metabolism. The improved metabolism and gut health promotes increased burning of calories which further assists in weight loss. 

7. Low Sodium

A low-sodium diet considerably helps in reducing water retention and fluid buildup in the abdomen region. They are also beneficial in maintaining normal blood pressure as well as lowering blood sugar levels. Sweet corn for weight loss is also helpful in keeping a low sodium diet as the content of sodium in 100 g serving of sweet corn is as low as 15 mg. Consumption of sweet corn is good for weight loss and for lowering the risk of heart diseases and stroke. 

8. Anti-diabetic 

Rising insulin levels in diabetic individuals can further worsen the condition. The content of sweet corn for weight loss is rich in resistant starch, which has been used to reduce blood sugar levels. This benefits the people who are dealing with diabetes.

9. Boost energy level 

The carb content in sweet potato for weight loss is effectively high, with 19g present in a 100g serving of sweet potato. This helps in providing the body with the necessary energy and keeps you energized throughout the day. These are also helpful in reducing inflammation-related fatigue owing to the presence of the antioxidants. You may also want to check out the 85 to 60 kg weight loss diet plan.

10. Rich in soluble fibers

Sweet corn and weight loss benefits are further complemented by the rich presence of soluble fibre. The fibre content helps in promoting healthy gut bacteria and thus enhances digestion. They also promote fullness and prevent overeating. Fibre-rich foods also help in lowering cholesterol levels and thus reduce the risk of heart disease. 

What is the best time to have Sweet corn for Weight Loss?

There is no designated time to consume sweet corn or boil corn for weight loss. One can enjoy its delicacy as a part of their morning routine through baked corn upma or relish palak corn veggie curry for lunch. Corn pea paneer salad can make for an excellent side dish whereas corn chaat can be turned into a healthier snacking option. However, sweet corn is rich in cellulose which can enhance the digestive process. During the morning. The acid concentration in the stomach is comparatively high, and thus, one can opt to consume boiled corn for weight loss during the morning to kick start improved digestion. Despite that, sweet corn can be consumed any time of the day as long as the consumption remains healthy and does not proceed to excess. There are various juices for weight loss, which can also be accompanied by the consumption of sweet corn. 

Are there any side effects of Sweet corn for weight loss?

Boiling corn is good for weight loss or sweet corn in general. However, there are two sides to every coin, and so is the case with sweet corn. Sweet corn is loaded with fiber and other essential vitamins and minerals. However, it may also negatively affect one’s health if consumed in excessive quantities. Below are some of the side effects of consuming sweet corn for weight loss. 

1. May spike blood sugar levels: Sweet corn is rich in starch, and extreme consumption can raise blood sugar levels, which can increase the risk of type 2 diabetes. 
2. Allergens: Sweet corn is harmless when consumed in reasonable quantities. However, some might witness certain symptoms after consuming sweet corn, which can be because of an allergy they may have to the food. In that case, it is advisable to consult a professional before opting to include sweet corn in the diet plan. 

Tips to add Sweet corn into weight loss plan?

There is a consistent doubt that circulates around sweet potatoes: Is sweet potato good for weight loss? The answer lies in wisely incorporating sweet corn and weight loss recipes into your daily diet. One can choose to opt for recipes and cooking methods that are low in calories and will help extract the best benefits of sweet corn for weight loss. For more sustainable weight loss under an expert’s guidance, Buy Weight Loss Plans. 

Step 1: Roast some corn with lemon juice and salt for garnishing. Avoid butter to keep the calorie intake low. Include several Morning drinks for weight loss for added benefits. 

Step 2: Often people ask, is boiled corn good for weight loss? Boil corn is good for weight loss as the content of calories is exponentially low in them and it can make for a healthy snack. You can replace high-calorie and processed snacking options with boiled corn for weight loss. 

Step 3: Make sweet corn soup or chicken sweet corn soup for the added benefits of protein which would further promote satiety and keep you from binge eating. The recipe can make for a perfect dinner that is light and nutritious. 

How to make fresh sweet corn for daily consumption?

There are a plethora of ways through which one can consume sweet corn and weight loss benefits can be extracted. However, the recipe that is healthy and easy to prepare, sticking to which isn’t that big of a hassle, is the one that appeals to most. Boil corn is good for weight loss as it is considered one of the healthiest options for consuming corn. One such way to prepare fresh sweet corn for daily consumption is by the method below, which will also answer your doubt about whether boiled corn is good for weight loss. 

• Boil a container filled with 3/4 of water. Add lemon juice and sugar to the water and stir well to mix.
• Insert the ear corns gently into the container. Turn off the heat after covering the top with a lid and cook for 10 minutes until the corn softens. 
• Pour out the corn and serve hot! Incorporating weight loss drinks into one’s diet can boost one’s overall health journey.

Tips for preparing corn if you’re trying to lose weight

Is sweet corn good for weight loss, is one of the persistent doubts that circulates around sweet corn. The answer lies in choosing the right cooking method to prepare sweet corn as some methods might not be that healthy. Below are some of the methods that can help one extract the true benefits of sweet corn for weight loss. 

1. Opt for fresh or frozen corn: Canned corn has a high sodium content, which can lead to serious health complications. Thus, it’s advisable to utilize fresh or frozen corn, as they can aid in weight loss and provide nutritional benefits. 
2. Be mindful of toppings: Often, to add extra flavour, we end up loading our corn meal with excess calories or fat by adding butter, honey, mayo, etc. Thus, either avoid toppings altogether or, if you are going for it, use them in a limited amount. Try including some otehr Weight loss foods into your bowl of sweet corn. 
3. Grill or steam: The preparation technique is extremely crucial to avoid weight gain. Opt for grilling, boiling, or steaming options to keep the calorie content low. Cooking in fats can add extra calories and thus should be avoided. 

5-6 Best Sweet Corn Recipes for Weight Loss?

Diet plays an extremely important role in maintaining a healthy weight. Thus, while aiming to lose weight, it is crucial that you opt for foods that are optimal for weight loss without compromising your individual and nutritional needs. One can wisely replace the high-calorie and processed foods from their diet with sweet corn as a much healthier alternative. Below are some of the recipes of sweet corn and weight loss benefits that can be extracted by incorporating them into your diet plan. This may also help one find their answer to How to lose 20 kgs in 3 months. 

1. Baked Corn Upma

The healthy delight of baked corn upma can be relished as a morning breakfast. It will satiate your taste buds and keep you full for a long time. The item is easy to cook and consume, and it is gluten-free. 

Ingredients 

1. Coriander Leaves- 2 tsp
2. Lemon juice- 0.5 tsp
3. Mustard oil- 1 tbsp
4. Mustard Seeds- 0.25 tsp
5. Curry Leaves- 5 Unit
6. Green chillies- 0.5 tsp
7. Onion- 1.5 tbsp
8. Salt- 0.25 tsp
9. Sugar- 0.25 tsp
10. Black Gram Dal- 0.25 tsp
11. Asafoetida- 2 g
12. Sweet corn- 1.5 tbsp

How to make

1. Coarsely crush sweet corn and keep it aside.
2. In a pan heat oil and add rai, kadi patta, black urad dal and chopped green chillies.
3. Add salt, sugar, hing and mix well 
4. Add chopped onion and saute till translucent 
5. Once the onions are cooked add the crushed sweet corn, lemon juice and chopped coriander leaves 
6. Mix well, transfer to a greased microwave container and microwave for 10 minutes 
7. Serve hot

2. Corn Chaat

Corn chaat can make for an excellent snacking option and deliciously answers your doubt about whether sweet corn is good for weight loss. They contain probiotics, which can promote healthy gut bacteria, thus improving digestion and keeping various stomach problems at bay. 

Ingredients 

1. Coriander Leaves- 0.5 tsp
2. Lemon juice- 0.5 tsp
3. Chaat Masala- 0.25 tsp
4. Onion- 1 tbsp
5. Salt- 0.25 tsp
6. Sev- 1 tbsp
7. Sweet corn- 3 tbsp

How to make

1. Firstly, boil sweet corn and keep it aside 
2. In a mixing bowl, add sweet corn, chopped onion,  chopped tomato, chopped coriander leaves, chaat masala, salt, lemon juice and sev 
3. Mix well all the ingredients well 
4. Serve garnished with coriander leaves.

3. Sweet Corn Soup

Sweet corn soup is a delicious and light mix to our meal which can help one get all the essential nutrients along with promoting fullness. The fiber content also lowers cholesterol along with antioxidants that help boost overall immunity. 

Ingredients 

1. Spring Onion- 25 g
2. Butter- 10 g
3. Carrot Orange – 30 g
4. Corn flour- 15 g
5. Sweet corn- 25 g

How to make

1. Heat butter in a pan. Add chopped ginger and garlic and sauté for a minute. Now add finely chopped spring onions and sauté for another two minutes. Lastly, add corn and carrots. Add some salt and sauté the veggies for 3-4 minutes.
2. Add corn and water to a blender. Blend well to form a thick and smooth paste. Add this paste to the pan and sauté for 3-4 minutes.
3. Now add water and cover with a lid. Cook for 10-12 minutes, or until the soup reduces to half. Now mix corn flour with water to make a slurry. Add this slurry to the soup and mix well. Cook for another 5-6 minutes, until the soup thickens properly.
4. Lastly, add vinegar, black pepper powder, and leftover spring onions and adjust the salt as per taste.
5. Serve hot!

4. Boiled Butter Sweet Corn

Sweet corn is rich in vitamin B12, folic acid, and iron, which help produce red blood cells and thus reduce the risk of anaemia. It also makes a delicious addition to the snacking recipe, and a tasty answer to this is that sweet corn is good for weight loss. You can mingle this recipe with your bowl of fruit salad for weight loss. 

Ingredients

1. Mixed Herbs- 0.5 tsp
2. Salt- 0.25 tsp
3. Butter- 0.25 tsp
4. Sweet Corn- 3 tbsp

How to make

1. Heat pan, add butter, wait till it melts and add boiled sweet corn and saute well 
2. Add salt, mix herbs, lemon juice and mix well 
3. Serve hot

5. Chicken Sweet Corn Thick Soup

The content of chicken sweet corn thick soup is rich in protein which helps in promoting satiety hormones and reducing hunger hormones. This promotes fullness and keeps overeating at bay. They also help in boosting resting metabolism, thus promoting increased burning of calories along with promoting muscle strength and tissue repair.

Ingredients 

1. Black pepper powder- 0.25 tsp
2. Egg White- 1 Unit
3. Ginger garlic paste- 0.5 tsp
4. Green Chillies- 0.25 tsp
5. Salt- 0.25 tsp
6. Butter- 1 tsp
7. Chicken breast- 45 g
8. Corn Flour- 1 tsp
9. Sweet Corn- 2 tbsp

How to make

1. Boil sweet corn and make paste adding water as required 
2. Boil chicken and shred (preserve water) 
3. Add corn flour to water and make a paste 
4. Melt butter in a frying pan at a low flame
5. Add shredded chicken, ginger garlic paste, chopped green chilli, salt and black pepper
6. Pour in the chicken stalk, sweet corn paste, boiled sweet corn and previously dissolved cornflour in water
7. Once it starts simmering, add a single whisked egg white only 
8. Stirring continuously, bring the soup to a boil and allow it to cook for a few more minutes 
9. Serve hot

6. Corn Peas Paneer Salad

The delicious bowl of corn peas paneer salad, rich in protein, fiber, vitamin B, and calcium, makes for an excellent nutritional addition to one’s diet. It helps strengthen bones, enhance immunity, promote dental health, and substantially assist with implementing sweet corn and weight loss benefits. 

Ingredients 

1. Fresh Peas- 2.5 tbsp
2. Paneer – 45 g
3. Black Pepper Powder- 0.25 tsp
4. Salt- 0.25 tsp 
5. Butter- 2 tsp
6. Sweet corn- 2.5 tbsp

How to make

1. Heat butter in a pan, add boiled peas, boiled sweet corn, paneer, salt and black pepper 
2. Toss the vegetables well and serve hot

Expert Review on Sweet Corn for Weight Loss

Sweet corn is a nutritionally dense food containing the benefits of carbohydrates, fiber, vitamins, and minerals. They are also an excellent source of iron which helps in preventing the diseases of anemia. The several health benefits of sweet corn for weight loss include improving digestion, promoting satiety, improving vision and much more. Corn pea paneer salad can make for an excellent side dish whereas corn chaat can be turned into a healthier snacking option. Sweet corn is rich in cellulose which can enhance the digestive process and promote better passage of stool. One can consume sweet corn any time of the day. However, its consumption shouldn’t be exceeded as the starch content may spike blood sugar levels and can enhance the risk of diabetes.

References

Ganiga, Jadesha. 2020. “(PDF) Sweet Corn -A Future Healthy Human Nutrition Food.” ResearchGate. https://www.researchgate.net/publication/344212546_Sweet_Corn_-A_Future_Healthy_Human_Nutrition_Food.

“Grain Yield and Nutritional values of sweet corn (zea mays var. Saccharata) in Produced with Good Agricultural Implementation.” 2018. Juniper Publishers. https://juniperpublishers.com/nfsij/pdf/NFSIJ.MS.ID.555710.pdf.

“Sweet Corn – A Future Healthy Human Nutrition Food.” 2020. International Journal of Current Microbiology and Applied Sciences (IJCMAS). https://www.ijcmas.com/9-7-2020/G.%20Swapna,%20et%20al.pdf.

FAQs

1. How To Eat Sweet Corn for Weight Loss?

One can enjoy its delicacy as a part of their morning routine through baked corn upma or relish palak corn veggie curry for lunch. Corn pea paneer salad can make for an excellent side dish, whereas corn chaat can be turned into a healthier snacking option, or make some boiled corn for sweet corn. 

2. Are sweet corn better than regular corn for weight loss?

Although sweet corn is loaded with several nutritional benefits, including fibre, vitamins, minerals, and iron, along with plant compounds such as beta carotene, its sugar content is also high compared to regular corn. Thus, regular corn can be deemed better than sweet corn for achieving weight loss benefits.

3. Can I drink Sweet corn to lose belly fat?

Sweet corn contains fiber, which helps promote satiety, prevent binge eating, and effectively help in weight loss. When added with the benefits of paneer or chicken, the protein content can also be increased, which can enhance the resting metabolism and thus help reduce belly fat.

4. Is it OK to eat sweet corn every day?

It is often asked, is sweet corn or boiling corn good for weight loss? When consumed in a decent amount and cooked in a low-calorie method, sweet corn can be consumed every day to extract several health benefits and achieve weight loss.

5. How beneficial is sweet corn in weight loss? 

Sweet corn is loaded with dietary fiber, which slows down digestion and keeps one satiated for a long time. This keeps binge eating at bay and promotes weight loss. The low calorie content also keeps the calorie intake low and helps with maintaining a healthy weight. 

6. Can I eat sweet corn during weight loss?

Still wondering, is boiled corn good for weight loss? The content of fiber is rich in sweet corn, and thus, consumption of the same can promote fullness. This helps keep overeating at bay and enhances weight loss. 

7. How long does it take for sweet corn to show results?

Sweet corn can be part of your overall weight loss diet, which includes a good mix of protein, fiber, vitamins, healthy fats, and carbs. This can help you start seeing results in 4-5 weeks. Indulging in physical activity can further enhance the effects. 

8. Which time is best to eat sweet corn?

Although there is no designated time to consume sweet corn, it can be consumed as breakfast, lunch, or even as a healthy snacking option. However, the acid concentration is relatively high in the morning, and consuming sweet corn, which is rich in collagen, can promote the generation of healthy gut bacteria, which promotes a healthy gut. 

9. How much sweet corn to eat for weight loss?

If you are still thinking, is boiled corn good for weight loss? One cup of kernels of sweet corn is more than enough to promote healthy weight loss and extract all health benefits. Overconsumption of sweet corn can give rise to spikes in blood sugar levels. 

10. What are the side effects of sweet corn?

Although there are no significant side effects of sweet corn, it is rich in starch, and extreme consumption can raise blood sugar levels. Some people may also have an allergy to the food and should consult a doctor if they experience any symptoms.