Corn As Your Carbohydrate Alternative

Sweet Corn

Sweet Corn

Fan of corn? I am, but I have limited myself in eating it because of the braces. Not just its painful to bite, but also, I am very cautious that it will damage the cement when I bite it directly from the cob. So I have no choice but to scrape it off using a knife.

Going back to diet issue, corn is a nice source of carbohydrates. Meaning, though you can find it in the vegetable section of the supermarket, your body recognizes this as ‘grain’. Corn is made up of complex carbohydrates that provide you energy and fuel through out the day. So if you are eating rice and corn in a meal, it is like eating two servings of ‘grains’.

Corn Nutrition Facts

Corn Nutrition Facts

A cup of sweet corn is also a good source of dietary fiber. That’s why some of the dietary supplement that helps the bowel movement composes of corn ingredient.

Fresh is good. But how about the microwable pop corns or the usual pop corns that you could buy at the movie houses? I would stay away from these stuff because it is filled with saturated fat from the butter that they used.

If you want to lose weight or replace white grain rice with something, I would go for this option.

Also, you may want to check out the detailed nutrition facts of corn per serving:

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Water 116.98 g
Energy 132 kcal
Energy 554 kj
Protein 4.96 g
Total lipid (fat) 1.82 g
Ash 0.95 g
Carbohydrate, by difference 29.29 g
Fiber, total dietary 4.2 g
Sugars, total 4.96 g
Sucrose 3.17 g
Glucose (dextrose) 0.77 g
Fructose 0.74 g
Lactose ~ g
Maltose 0.28 g
Galactose ~ g
Calcium, Ca 3 mg
Iron, Fe 0.8 mg
Magnesium, Mg 57 mg
Phosphorus, P 137 mg
Potassium, K 416 mg
Sodium, Na 23 mg
Zinc, Zn 0.69 mg
Copper, Cu 0.083 mg
Manganese, Mn 0.248 mg
Selenium, Se 0.9 mcg
Vitamin C, total ascorbic acid 10.5 mg
Thiamin 0.308 mg
Riboflavin 0.092 mg
Niacin 2.618 mg
Pantothenic acid 1.17 mg
Vitamin B-6 0.085 mg
Folate, total 71 mcg
Folic acid ~ mcg
Folate, food 71 mcg
Folate, DFE 71 mcg_DFE
Choline, total 35.4 mg
Vitamin B-12 ~ mcg
Vitamin B-12, added ~ mcg
Vitamin A, IU 288 IU
Vitamin A, RAE 14 mcg_RAE
Retinol ~ mcg
Vitamin E (alpha-tocopherol) 0.11 mg
Vitamin E, added ~ mg
Tocopherol, beta ~ mg
Tocopherol, gamma 0.23 mg
Tocopherol, delta ~ mg
Vitamin K (phylloquinone) 0.5 mcg
Fatty acids, total saturated 0.28 g
4:0 ~ g
6:0 ~ g
8:0 ~ g
10:0 ~ g
12:0 ~ g
14:0 ~ g
16:0 0.263 g
18:0 0.017 g
Fatty acids, total monounsaturated 0.534 g
16:1 undifferentiated ~ g
18:1 undifferentiated 0.534 g
20:1 ~ g
22:1 undifferentiated ~ g
Fatty acids, total polyunsaturated 0.861 g
18:2 undifferentiated 0.835 g
18:3 undifferentiated 0.025 g
18:4 ~ g
20:4 undifferentiated ~ g
20:5 n-3 ~ g
22:5 n-3 ~ g
22:6 n-3 ~ g
Cholesterol ~ mg
Tryptophan 0.035 g
Threonine 0.199 g
Isoleucine 0.199 g
Leucine 0.536 g
Lysine 0.211 g
Methionine 0.103 g
Cystine 0.04 g
Phenylalanine 0.231 g
Tyrosine 0.189 g
Valine 0.285 g
Arginine 0.202 g
Histidine 0.137 g
Alanine 0.454 g
Aspartic acid 0.376 g
Glutamic acid 0.979 g
Glycine 0.196 g
Proline 0.45 g
Serine 0.236 g
Alcohol, ethyl ~ g
Caffeine ~ mg
Theobromine ~ mg
Carotene, beta 72 mcg
Carotene, alpha 25 mcg
Cryptoxanthin, beta 177 mcg
Lycopene ~ mcg
Lutein + zeaxanthin 992 mcg

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