It’s a chilly, bleak winter morning. Against all odds, you’ve managed to wake up and go for that run with a couple of friends, a part of your mission to lose weight. On the way back, you spot the perfect wintertime delicacy: corn on the cob.
One friend tells you to go for it, talking about how it’s a high protein snack that’s also low in carbs. The other tells you to stay away from it and all other forms of corn, calling them empty calories. Who do you listen to? Who’s right?
Now, forgive us for the dramatics, but corn has been a surprisingly polarizing food in fitness and nutrition circles. So, this conversation? It wasn’t hard to imagine!
Whether it’s cornflakes, corn flour or just plain corn, it’s been heavily debated, becoming a controversial food choice for weight loss and protein diets.
Well, we decided to put an end to all this. This article will lay down all the facts about corn and all its forms in front of you, so you can see and decide for yourself.
Is Corn Good for Weight Loss?
Let’s start this off by defining a few terms. Corn comes in various forms: cornflakes, corn flour, or just plain corn. All of these have different implications for your diet and need to be defined and talked about separately.
The first one, whole corn, is corn by itself, with no processing or preservatives. It can come in many forms: kernels, corn on the cob, to name a few.
This type is the healthiest. It’s best suited as a part of a weight loss diet. It contains a lot of fiber (because it has its outer layer, unlike other refined grains), along with vitamins B and C, for energy and metabolism.
Along with that, it also has potassium and magnesium, which aid in blood pressure and bodily functions.
This debunks the “empty calories” misconception that surrounds it.
With whole corn out of the way, let’s move onto the next topic of discussion: cornflakes.
Are Cornflakes Good for Weight Loss?
Cornflakes are a common breakfast choice and are often seen as a "weight loss food."
Many people consider them healthy simply because they’ve been labeled that way for years, without questioning why.
While cornflakes have some benefits, they’re not the best option for a weight loss diet. That’s because whole corn kernels go through heavy processing before becoming cornflakes, which changes their nutritional value.
Understanding this process can help you see why.
1. Kernel Preparation
To increase the shelf life and the texture of the flake, the corn kernels are often degermed, meaning that their outer layer is removed. This is the same fiber, vitamin and nutrient rich outer layer we talked about before. It takes away a major chunk of the beneficial components of it.
2. Flaking and Toasting
These kernels are then toasted and flattened to give them that signature look and feel of the flake. This leads to a loss in phenolic compounds, which are healthy and good for weight loss.
3. Sugar Coating and Fortification
The flakes are then coated in sugar syrups and artificial flavours to improve their taste. They are fortified with vitamins and minerals too at this stage, but that doesn’t compensate for the loss of the vitamins and nutrients that takes place all throughout the process.
Such heavy processing and adulteration makes cornflakes unfit for weight loss. They have nutrients and vitamins, but they are artificially added and loaded with a lot of other stuff, and have a fraction of the benefits that whole corn can offer.
But, can the same be said about corn flour?
Is Corn Flour Good for Weight Loss?
Corn flour has been all the rage lately. It’s been hailed as a great and healthier alternative to regular wheat flour.
But is it really all that better, and more importantly, is it good for weight loss? Let’s find out.
The short answer is no. This is because it lacks the fiber and protein that help keep you full. It’s also high in carbs and can cause blood sugar spikes, making it less ideal for a weight loss diet.
However, corn flour provides a great alternative for people with gluten sensitivities. It’s made from whole corn kernels, which are naturally gluten free and rich in all the stuff we talked about before.
Thus, it can essentially replace wheat flour as a healthier, weight-loss- friendly alternative in gluten-free breakfast, lunch, and dinner preparations..
However, for people who do not have a gluten sensitivity, whole grains or alternatives like almond or coconut flour are usually better options for weight loss.
Can Corn Be Part of a Weight Loss Diet?
We’ve talked about all the forms of corn and their pros and cons, but what does this mean for you?
Can corn still be included in your weight loss diet?
The answer is yes, if you follow a few simple rules:
1. Try to stick to whole, unprocessed corn and its products as much as you can, avoiding its processed versions.
2. Like any other food in any diet, practice portion control. None of this stuff is going to mean anything if the portions you have are not catered to your needs. Come up with a set plan about how you’re going to consume it, and it’ll go a long way in helping you lose a few.
3. Try to pair corn with lean protein and non starchy vegetables for a well balanced meal.
By following these simple guidelines and keeping everything we’ve discussed in mind, corn can be a beneficial part of your weight loss journey.
A Smarter Way to Snack: 100 Cal Snacks
While making the right food choices is important, portion control is just as crucial for weight loss. That’s why we created 100 Cal Snacks: delicious, nutrient-dense snacks that take the guesswork out of healthy eating.
Each low calorie snack is perfectly portioned at 100 calories, low in carbs, and packed with nutrients to keep you feeling satisfied. Plus, they’re gluten-free and contain no artificial additives, so you can enjoy them guilt-free.
Our Chocolate Brownie Protein bars are made from high-quality, vegan protein and offer a moment of pure indulgence while providing the energy you need to power through your day.
You can count on our BBQ Protein Puffs for a crunchy, delicious, savory treat packed with nutrients and as much as 11g of protein.
But, if you fancy the rich, nutty taste of organic peanut butter with the crunch of organic unsweetened chocolate chips, then our Peanut Butter Protein Bars will be your snack of choice.
Each bite is an explosion of flavors and textures, and needless to say, a powerhouse of nutrition. We understand the importance of clean eating, which is why our bars are made only from the highest quality 100% natural, non-GMO ingredients.
But don’t just take our word for it! Try our range of clean, gut-friendly snacks and discover your favorite. Let us know which one you love most!