How to eat corn on diet

 How to eat corn on diet

Corn is part of the cereals category. Whole grains are a good source of carbohydrates for the body, which provide constant energy throughout the day, prevent sudden increases and decreases in blood sugar and provide a long-lasting feeling of satiety.

How good is corn for health?

The complex carbohydrates we find in cereals have the property of being absorbed more slowly by the body than the simple ones and are converted into energy rather than fat, if consumed during the day.

Therefore, corn is good for the body if consumed in moderation and before 18.00.

Personally, in my daily practice in the office, I face patients who give up bread and consider that I can replace it with polenta. Unfortunately, polenta raises blood sugar and makes you as fat as bread. The difference is only in quantity. A tablespoon of well-made 60 g polenta contains the same amount of sugar and calories as a 20 g slice of bread, and 100 g of boiled corn has 20 g of sugar and is equivalent to 160 g of hurried polenta.

What is the recommended daily dose?

International nutrition recommendations for an adult with a normal weight provide for the consumption of 6-8 servings of flour, legumes and cereals per day. This would mean that in the morning and at lunch he could consume 160 grams of hurried polenta, at the afternoon snack boiled corn grains 100 grams, and in the evening he could put in a salad 50 grams of boiled corn, and thus the 7 servings of cereal a day. But that means there is no room for bread, potatoes, rice, pasta and other sources of flour that day!

What nutrients can we assimilate from it?

Corn contains 7g of fiber / 100 g, provided that the optimal level of fiber should be 20-25 g per day. They prevent constipation and maintain the health of the digestive tract. In addition, corn is rich in Omega 3 and Omega 6 fatty acids, thiamine or Vitamin B1 (100 g of corn = ¼ of the recommended daily dose), Vitamin B6 (100 g = 1/3 of the recommended daily dose), magnesium and selenium .

But pay attention to the number of calories! 100 g of raw corn means 360 Calories.

When we eat it boiled or baked, do we assimilate the same nutrients?

Water-soluble vitamins (in the case of maize those in the B complex) are generally destroyed by prolonged boiling at high temperatures. Therefore, ripe corn may retain nutrients better than cooked corn. However, the difference is not large, provided it is not overcooked.

What can you tell us about canned corn?

Everything that is commercially preserved usually contains a lot of salt, a lot of sugar, as well as additives that are nothing but toxins for our body. Read the labels carefully when buying cans to see exactly what they contain.

I recommend the option of boiling and freezing at home instead of canned food.

Can we boil it and then freeze it for the winter without affecting the nutrients?

Boiling itself affects nutrients but is a better option than canned food.

What can we combine it with so as not to be a danger?

Corn belongs to the category of cereals, starches and is equivalent to rice, potatoes, pasta as a glycemic load. In large quantities, it unbalances blood sugar, makes you fat and deposits as fat on the liver (triglycerides).

We can choose it best for lunch and combine, for example, with a generous portion of vegetables with 5% carbohydrates (mushrooms, zucchini, eggplant, cauliflower)

On the other hand, what food combinations containing it should we avoid?

There are no inappropriate food combinations, but rather inappropriate amounts and times.

A healthy and balanced diet consists of 20 -25% protein, 50 - 55% carbohydrates (carbohydrates) and 25-30% lipids (fats). Our body also needs vitamins and minerals in the recommended daily dose, as well as water (at least 2 liters per day) to function in optimal parameters. If we take into account these proportions, we do not have to worry about inappropriate food combinations.