corn
which is also known as maize which
is the most commonly consumed food crop
in the world it's at least seven
thousand years old believed to have
originated in Mexico before spreading to
the Americas and the rest of the world
it is typically yellow but there are
many different strains including white
red-orange purple blue and black corn
can be classified as both a vegetable
and as a grain is nutritionally dense
filled with calories primarily from
carbohydrates and packed with vitamins
minerals antioxidants and fiber corn can
be prepared in a variety of ways
including on the cob popcorn or refined
into medium foods such as chips
tortillas etc it can also be refining
and cooking products such as cornmeal
flour syrup or corn oil this video is
going to specifically talk about whole
corn and not refined corn refined food
products including corn have a very
different nutritional profile it's also
worth noting that some corn is
genetically modified to resist certain
herbicides and insecticides a
controversial area that's not going to
be directly addressed in this video a
serving size of corn is typically about
a quarter of Cup which comes with 150
calories 2 grams of fat 31 grams of
carbohydrates three of which are dietary
fiber and 4 grams of protein in a whole
cup of corn you have about 600 calories
8 grams of fat which is a mix of
saturated polyunsaturated and
monounsaturated fat 123 grams of
carbohydrates and 16 grams of protein in
total corn is 76% water 19% carbs 3%
protein and 1% fat whole corn is
carbohydrate-heavy and composed
primarily of carbs this Coors low on the
glycemic index meaning it doesn't spike
your blood sugar as heavily as other
forms of carbohydrates corn is a decent
source of protein ranging from 10 to 15%
of total nutritional value up to about
15 to 16 grams per serving
corns along fat however it can be
refined into corn oil from milling it is
mainly composed of healthy
polyunsaturated linoleic acid as far as
the vitamin and mineral content goes
corn has more than 40% of your daily
thiamine 30% of your niacin 50% of your
be 6 and 20% of riboflavin and also has
trace amounts of vitamin A E and K as
well as folate and pantothenic acid it's
also rich with minerals including
selenium magnesium manganese copper zinc
and phosphorus as well as trace amounts
of sodium potassium and calcium and 25%
of your daily value of iron it does
contain some other plant compounds worth
mentioning including fiber in the form
of hemicellulose cellulose and lignin
antioxidants in the form of Fairlake
acid anthocyanins z xanthine I'm not
even trying to say that the lutein and
then phytic acid is in the form of
myo-inositol hexa phosphate as far as
the benefits of corn go there a lot it's
worth noting that most whole grain
research does not specifically focus on
corn but on whole grain as a food
category and so these health benefits
that I'm going to discuss are generally
looking at whole grains and not corn
specifically with that said corn as a
whole grade of food has been shown to
lower heart disease by up to 47% stroke
by up to 14 percent with the use of
fiber vitamin K and antioxidants blood
clots obesity in the form of lower body
mass index and less abdominal fat
reduced risk of diabetes and high
cholesterol or hyperlipidemia whole
grain foods help of digestion preventing
constipation normalizing bowel movements
and reduce the risk of diverticulitis
and diverticulosis it can help with
inflammation and a few examples of that
would include rheumatoid arthritis gout
asthma ulcerative colitis and Crohn's
disease there is evidence that whole
grain consumption reduces the risk of
colorectal cancer and maybe others and
then more globally it has been shown to
reduce the risk of premature death and
all-cause mortality and finally because
it's rich in antioxidants is likely to
the reduce the risk of macular
degeneration and cataracts as far as
risk of corn it's you know generally a
pretty safe food if we've been eating it
for seven thousand years it does contain
gluten so individuals with celiac
disease or gluten sensitivity may want
to avoid that and in certain individuals
grain-based carbs may increase or worse
than irritable bowel
syndrome so in summary let's try to pull
us all back together corn is one of the
oldest green crops in the world and the
most widely consumed so it's one that
you should be familiar with one full cup
of uncooked white corn contains about
600 calories 8 grams of fat 123 grams of
carbs and 16 grams of protein corn is
nutritionally dense filled with vitamins
and minerals fiber and antioxidants
broadly speaking whole grains such as
corn low risk of heart disease stroke
diabetes obesity digestive health
inflammation and cancer and whole grains
have also been shown to lower your
overall risk of death from any cause.
corn is considered both a vegetableis the most commonly consumed food crop
in the world it's at least seven
thousand years old believed to have
originated in Mexico before spreading to
the Americas and the rest of the world
it is typically yellow but there are
many different strains including white
red-orange purple blue and black corn
can be classified as both a vegetable
and as a grain is nutritionally dense
filled with calories primarily from
carbohydrates and packed with vitamins
minerals antioxidants and fiber corn can
be prepared in a variety of ways
including on the cob popcorn or refined
into medium foods such as chips
tortillas etc it can also be refining
and cooking products such as cornmeal
flour syrup or corn oil this video is
going to specifically talk about whole
corn and not refined corn refined food
products including corn have a very
different nutritional profile it's also
worth noting that some corn is
genetically modified to resist certain
herbicides and insecticides a
controversial area that's not going to
be directly addressed in this video a
serving size of corn is typically about
a quarter of Cup which comes with 150
calories 2 grams of fat 31 grams of
carbohydrates three of which are dietary
fiber and 4 grams of protein in a whole
cup of corn you have about 600 calories
8 grams of fat which is a mix of
saturated polyunsaturated and
monounsaturated fat 123 grams of
carbohydrates and 16 grams of protein in
total corn is 76% water 19% carbs 3%
protein and 1% fat whole corn is
carbohydrate-heavy and composed
primarily of carbs this Coors low on the
glycemic index meaning it doesn't spike
your blood sugar as heavily as other
forms of carbohydrates corn is a decent
source of protein ranging from 10 to 15%
of total nutritional value up to about
15 to 16 grams per serving
corns along fat however it can be
refined into corn oil from milling it is
mainly composed of healthy
polyunsaturated linoleic acid as far as
the vitamin and mineral content goes
corn has more than 40% of your daily
thiamine 30% of your niacin 50% of your
be 6 and 20% of riboflavin and also has
trace amounts of vitamin A E and K as
well as folate and pantothenic acid it's
also rich with minerals including
selenium magnesium manganese copper zinc
and phosphorus as well as trace amounts
of sodium potassium and calcium and 25%
of your daily value of iron it does
contain some other plant compounds worth
mentioning including fiber in the form
of hemicellulose cellulose and lignin
antioxidants in the form of Fairlane
acid anthocyanins z xanthine I'm not
even trying to say that the lutein and
then phytic acid is in the form of
myo-inositol hexa phosphate as far as
the benefits of corn go there a lot it's
worth noting that most whole grain
research does not specifically focus on
corn but on whole grain as a food
category and so these health benefits
that I'm going to discuss are generally
looking at whole grains and not corn
specifically with that said corn as a
whole grade of food has been shown to
lower heart disease by up to 47% stroke
by up to 14 percent with the use of
fiber vitamin K and antioxidants blood
clots obesity in the form of lower body
mass index and less abdominal fat
reduced risk of diabetes and high
cholesterol or hyperlipidemia whole
grain foods help of digestion preventing
constipation normalizing bowel movements
and reduce the risk of diverticulitis
and diverticulosis it can help with
inflammation and a few examples of that
would include rheumatoid arthritis gout
asthma ulcerative colitis and Crohn's
disease there is evidence that whole
grain consumption reduces the risk of
colorectal cancer and maybe others and
then more globally it has been shown to
reduce the risk of premature death and
all-cause mortality and finally because
it's rich in antioxidants is likely to
the reduce the risk of macular
degeneration and cataracts as far as
risk of corn it's you know generally a
pretty safe food if we've been eating it
for seven thousand years it does contain
gluten so individuals with celiac
disease or gluten sensitivity may want
to avoid that and in certain individuals
grain-based carbs may increase or worse
than irritable bowel
syndrome so in summary let's try to pull
us all back together corn is one of the
oldest green crops in the world and the
most widely consumed so it's one that
you should be familiar with one full cup
of uncooked white corn contains about
600 calories 8 grams of fat 123 grams of
carbs and 16 grams of protein corn is
nutritionally dense filled with vitamins
and minerals fiber and antioxidants
broadly speaking whole grains such as
corn low risk of heart disease stroke
diabetes obesity digestive health
inflammation and cancer and whole grains
have also been shown to lower your overall risk of death from any cause.
corn is considered both
overall risk of death from any cause.
corn is considered bothoverall risk of death from any cause.
corn is considered both a vegetable
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