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Is Corn Good For Weight Loss In 2024? What’s In It & Eating Tips

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Reviewed by Maya Frankfurt, PhD
is corn good for weight loss
High in nutrients, corn supports a weight loss diet. Photo: lovelyday12/Shutterstock

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It is tricky trying to manage a healthy lifestyle in today’s modern world. Weight loss can be even more challenging. Losing weight requires a multifaceted approach to be successful. 

To achieve weight loss, you must eat in a calorie deficit — eat fewer calories than you burn. Reducing your daily calorie intake by 500 to 750 calories[1] will support a realistic goal of losing one to one and a half pounds per week. 

Eating properly, exercising regularly, and managing your sleep and stress levels are vital factors in a long-term weight management plan. Learning the components of a healthy diet and how to implement them are important aspects of a weight loss plan.

Which healthy foods should you consume on your weight loss journey? You may know that you need to eat vegetables and fruit, but is corn good for weight loss? Continue reading for answers.

Is Eating Corn Good For Weight Loss?

Yes, corn is good for a weight loss diet due to its high amount of  nutritional components including fiber, protein, starch, and phytochemicals.

Is Corn Good For Weight Loss?

Corn is a multi-tasker in the food world. It is consumed globally in many different forms by humans and as livestock feed for animals. You may wonder, is eating corn good for weight loss?

A specific food cannot be termed a weight-loss food. However, foods that support weight loss contain essential nutrients. High-fiber foods, like corn, are associated with many health benefits, including weight loss support.

Research indicates soluble corn fiber[2] slows digestion, which helps keep blood sugar levels low after meals. Resistant starch, which is starch that isn’t broken down into sugars,  is found in corn. There is strong evidence that resistant starch can lower whole body and visceral fat.[3] 

Consuming corn in its natural form versus processed corn products is healthier because it retains its nutrient value. Eating too many starchy vegetables is associated with weight gain,[4] which is greater in women than men. Awareness of your overall calorie intake is necessary to avoid weight gain.

Cornmeal and corn flour are both whole-grain foods. In comparison to refined-grain foods, whole-grain foods are associated with weight loss.[5] Research[6] indicates this is due to their dietary fiber, polyphenols, and mineral components.

Additional Weight Loss Tips

A low-calorie balanced diet is only part of the weight loss equation. Regular exercise is essential to a healthy lifestyle and to burn fat. Studies show aerobic exercise[7] and/or resistance training[8] combined with a low-calorie diet results in weight loss.

How much cardio exercise should you do to lose weight? Experts recommend 150 minutes per week of exercise. If you decide to jog or run, see  how many miles you should run to lose weight. Whether walking, jogging, or running, you should begin slow and build as you are able to tolerate.

It can be challenging when embarking on a weight-loss diet. Therefore, some opt to try nutritional supplements for metabolism support. Discussing supplements with your healthcare provider is always recommended.

The Nutritional Value Of Corn

is corn good for weight loss
Corn is a nutrient-rich addition to a healthy diet. Photo: Africa Studio/Shutterstock

Corn contains macro and micronutrients, including essential vitamins and minerals. Fresh corn is considered a starchy vegetable. The corn kernels are full of liquid.

You may be surprised to know corn is nutrient-rich. One cup of raw yellow corn[9] contains approximately 125 calories and 110 grams of water.

  • 27 grams of carbohydrates.
  • 2.9 grams of fiber.
  • 4.7 grams of protein.
  • 1.96 grams of fat.
  • 8.27 grams of starch.
  • 9.08 grams of sugar.

Corn also contains vitamins A, B, E, and K, the minerals magnesium, phosphorus, and potassium – all essential daily nutrients that support optimal health. 

Corn that is allowed to mature and dry before harvesting is considered a grain. Corn milled into grain is called cornmeal and used to make foods such as tortillas. Cornmeal contains different nutrients[10] than fresh corn.  

Nutritional Benefits Of Corn

Phytochemicals

Corn contains polyphenols,[11] bioactive nutrients with antioxidant properties that protect cells. Phenolic compounds exhibit anti-inflammatory, anti-cancer, anti-viral, and other effects supporting your body’s defense against chronic diseases. The phenolic profile changes based on the corn’s process and preparation.

Dietary Fiber

The dietary fiber contained in whole-grain foods like corn has numerous health benefits when adequate amounts are consumed. Dietary fiber intake is associated with decreased risk of colorectal cancer,[12] heart disease, and type 2 diabetes.[13]

The amount of insoluble and soluble fiber in corn varies depending on the corn product. Fiber is essential to proper digestion and increases the feeling of fullness, thus aiding weight loss.[13]

Resistant starch

Corn contains a fiber-like, slow-to-digest type of starch known as resistant starch.[3] Unable to be digested in the upper digestive tract, resistant starch passes into the large intestine. It may act similarly to insoluble fiber in the lower GI tract. 

Corn Is Gluten-Free

Corn is naturally gluten-free, which is great news for those dealing with gluten intolerance. Celiac disease[14] is an autoimmune disease affecting the small intestine associated with gluten intolerance. The current treatment for celiac disease is to adhere to a lifelong gluten-free diet.

How To Eat Corn For Weight Loss

How you consume corn affects how healthy it is for you. Is boiled corn good for weight loss? Cooking sweet corn by boiling, steaming, roasting, or grilling are option to prepare it in a healthy way.

Sweet yellow corn has similar nutritional value to white sweet corn.[15] But is sweet corn good for weight loss? No one food is a weight loss food, but consuming corn in appropriate serving sizes can be part of a healthy weight loss plan.

Cornmeal and corn flour are whole-grain foods and are used to make tortillas, polenta, and bread. Surprisingly, popcorn is a whole-grain food containing protein and fiber.

Corn Products To Limit For Health

Processed foods are high in calories, fat, sugar, and sodium. They lack nutrients, are low in fiber, and are linked to obesity and cardiometabolic risk factors.[16]

High fructose corn syrup made from corn syrup is an additive in many processed foods and beverages. High fructose corn syrup intake is associated with changes in metabolic health,[17] causing obesity, insulin resistance, non-alcoholic fatty liver disease, type 2 diabetes, and cardiovascular disease.

Cornflakes are not considered whole-grain, so it is best to limit those in your diet. Corn chips come in many varieties, have additives, and are processed unless labeled otherwise. Healthier options are available, but you will need to read the labels to determine that. 

Healthy Ideas To Add Corn To Your Diet

is corn good for weight loss
Adding corn to salads increases the nutritional value.Photo: Kolpakova Svetlana/Shutterstock
  • Corn dishes such as grilled corn and roasted corn with olive oil. 
  • Eat whole-grain corn tortillas instead of refined flour tortillas.
  • Eat popcorn for a healthy snack. It is a low-calorie food, whole grain, and has protein.
  • Add corn to chili, soups, and salads for extra fiber and protein.
  • Make your own tortilla chips from corn tortillas by cutting them into pieces and baking them in the oven.
  • Use cornmeal or corn flour to make bread, muffins, polenta, and tortillas.

Conclusion

To sum up, corn is a nutrient-rich food containing essential vitamins, minerals, and phytochemicals beneficial for optimal health. Consuming corn as part of a balanced, low-calorie diet is a healthy addition and may support weight loss if consumed as a whole food.

Nutritional components change depending on what type of corn product. Fresh corn and whole-grain cornmeal are the healthiest versions to consume for weight loss. Corn products that are processed should be limited when trying to maintain a healthy weight and lifestyle.

Finally, it is important to remember that one food is not a weight loss food. A weight loss program requires a multifaceted approach, including regular exercise. Consult a healthcare provider for assistance with weight control or associated concerns.

Frequently Asked Questions

Can you eat corn when losing weight?

Corn is a nutrient-dense food that can be part of a healthy, low-calorie diet.

Is corn good for losing belly fat?

Corn contains nutrients that are associated with weight loss. Body weight reduction affects the entire body, not belly fat alone.

Is corn high in carbs?

Corn contains carbohydrates, fiber, protein, and starch, which are essential nutrients for a balanced diet. One cup of corn contains approximately 27 to 29 carbs.

Is corn OK on a low-carb diet?

If you are concerned about managing your carbohydrate count, you should consult a registered dietician.

+ 17 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Nih.gov. (2023). Healthy Eating Plan. [online] Available at: https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm.
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ABOUT THE AUTHOR

Gina Vitale, Licensed Physical Therapist AssistantWriter

Gina Vitale is a freelance health and wellness content writer and healthcare professional. A licensed physical therapist assistant for nearly 3 decades, she has acquired vast knowledge regarding treating and preventing numerous musculoskeletal problems. Her background… See More