HealthHow To Lose Weight With Corn - Methods, Benefits & Tips 2024

How To Lose Weight With Corn – Methods, Benefits & Tips 2024

The question of diet isn’t simply about whats right or wrong. When we talk about corn commonly referred to as maize we often consider its impact on our health and its role in weight loss. To approach this topic logically it’s important to examine studies that can provide insights, into whether maize can contribute to weight loss.

Maize is a staple food in many countries. It is also widely used in dishes due to its natural gluten-free properties, making it an excellent choice for those looking for carbohydrate alternatives. Consuming maize provides us with carotenoids, fibre, vitamin E, antioxidant enzymes and essential minerals. All of which contribute significantly to our overall wellbeing. These nutritional benefits make corn a suitable addition to any weight loss programme.

Is Corn Effective For Losing Weight?

The nutritional components present in corn can assist in managing weight by promoting digestion especially in corn varieties that have a high amylose content. This aids, in maintaining levels of glucose and insulin within the body. Moreover maize can enhance insulin sensitivity create a sense of fullness and improve the metabolism of fats.

It also plays a role in weight maintenance by supporting colon health and aiding the absorption of essential minerals. Corn is low in calories and fat, and rich in fibre, carotenoids, phenolics, vitamins, magnesium and potassium. These nutrients contribute to weight loss, as do fruits and vegetables.

  • High fiber content
  • Contains calories
  • A good source of magnesium
  • Low fat content
  • Rich, in potassium
  • Abundant in vitamins

What Are The Different Types Of Corn?

There are varieties of corn that serve different purposes. Sweet corn is often enjoyed as a vegetable while dent corn is primarily used as animal feed and in products. Flint corn, with its layer is frequently utilized for decorative purposes. Popcorn is famous for its tendency to expand when heated making it a beloved snack. Lastly flour corn finds its use in baking. These diverse types of corn offer a range of applications, in both the culinary realm and various industries.

Can Corn Be Beneficial For Weight Loss?

Different types of corn have a composition that includes starch, non-starch polysaccharides and protein. Researchers around the world are particularly interested in the amylose and protein content of varieties.

According to the study, corn with a high amylose content may have a lower glycemic index, suggesting that it could help stabilise blood sugar levels. Sweet corn, on the other hand, contains less starch and amylose but has higher levels of free glucose, which gives it its sweetness and could potentially raise blood glucose levels. When consumed in controlled portions, both fresh and cooked corn can be included in a weight loss diet.

1. Dietary Fiber

Corn, being a plant based food option offers fiber that is beneficial for human well being. The inclusion of fiber in ones diet can have advantages. It not aids in managing appetite but also helps stabilize glucose levels. By increasing your intake of fiber you may potentially achieve weight loss. Decrease the likelihood of developing chronic conditions, like diabetes, heart disease and certain forms of cancer.

2. Low In Calories

Popcorn can be considered an option for those trying to watch their calorie intake. Popcorn, when eaten in controlled portions, can be a weight loss snack. Choosing low-fat popcorn is a low-calorie alternative to processed snacks.

Lets consider the case of a portion of popcorn prepared with 2 tablespoons of corn kernels. If you decide not to include any oil this portion would approximately have 110 calories, which’s quite reasonable, for a snack. However if you’re looking to add some flavor you might want to think about adding 1 tablespoon of oil (45 kcal).

If you have a craving for carbohydrates but want to avoid consuming processed sugar, sweet corn can satisfy your taste buds in a natural way. However, it’s important to note that sweet corn can cause blood sugar levels to rise or spike. To minimise its effects, it’s a good idea to reduce the amount of corn you eat and include nutritious nuts or dairy products in your diet to prevent sudden spikes in blood sugar.

3. Magnesium

Our bodies require minerals to support our metabolic health. Magnesium is involved in essential functions such as energy production, the synthesis of DNA and RNA glucose metabolism and the maintenance of strong bones and muscles. Including corn, in your diet can help increase your intake of magnesium.

4. Low Fat

Maize is naturally a high-fat food, which is important as part of a healthy diet to reduce the risk of heart disease. If you have conditions such as fatty liver disease, high blood lipids or are overweight, it’s a good idea to include low-fat foods in your diet. Corn can be a good choice as a low-fat source of energy.

5. Potassium

Potassium is an element that supports the health of your cardiovascular system and plays a role in controlling insulin production. To maintain heart and metabolic health it’s essential to incorporate foods into your diet that have low sodium content but are rich, in potassium.

6. Vitamins

Maize contains vitamins such as B1, B3, B9 and C. These B vitamins are essential for energy utilisation in the body. Vitamin C plays a role in boosting the immune system and acts as an antioxidant. Therefore, corn helps to regulate energy use while protecting the body from free radicals produced during metabolism.

What Are The Different Ways To Eat Corn?

What Are The Different Ways To Eat Corn

There are ways to savor corn; you have the option to boil or grill it while still on the cob steam it for making popcorn or bake it into delicious cornbread. It is also commonly utilized as kernels in salads, soups and casseroles. Creamed corn serves as a side dish while cornmeal often finds its purpose in creating polenta or grits. To satisfy your tooth you can explore the versatility of corn by indulging in corn ice cream. Additionally corn can be fermented to produce corn beer or distilled into spirits, like bourbon.

Nutritional Information

The nutritional information, for a cob of corn weighing approximately 105 grams is as follows (including % Daily Value);

  • Energy; 90 calories
  • Carbohydrates; 20 grams (7%)
  • Dietary Fiber; 2.1 grams (8%)
  • Protein; 3.4 grams (7%)
  • Lipids; 1.4 grams (1%)
  • Saturated Fat; 0.3 grams (2%)
  • Salt; 15.75 milligrams (1%)
  • Potassium; 283.5 milligrams (6%)
  • Elemental Magnesium; 35.85 milligrams (9%)
  • Vitamin B1 (Thiamin); 0.163 milligrams (14%)
  • Vitamin B3 (Niacin); 1.85 milligrams (12%)
  • Vitamin B9 (Folic Acid); 44.10 micrograms (11%)
  • Vitamin C (ascorbate); 7.1 milligrams (8%)

Additional Health Benefits Of Consuming Corn

1. Antioxidant Properties

The antioxidant qualities of corn have been proven because it contains anthocyanins which’re a type of phenolic compound found in different colorful vegetables and fruits. In the food sector corn is a cost option, for obtaining anthocyanins that can be utilized as a natural coloring agent.

The amount of carotenoids in corn can vary from kernel to kernel. These dietary carotenoids play a role in supporting the immune system. They also help reduce the effects of stress and free radicals, helping to prevent age-related diseases such as macular degeneration. There is also a purple variety of maize (Zea mays L.) that contains high levels of phenolic compounds known for their anti-cancer properties.

2. Positive Effects On Metabolism

Studies conducted in laboratories have indicated that incorporating maize into ones diet on a basis can potentially inhibit the activity of enzymes linked to diabetes and hypertension including alpha glucosidase, alpha amylase and angiotensin I converting enzyme (ACE). This can be beneficial, for controlling both blood sugar levels and high blood pressure.

Maize varieties containing amylose promote digestive health by slowing down the breakdown process. In addition, their glycaemic index means they are less likely to cause rapid spikes in blood sugar levels. As a result, maize is considered a carbohydrate option for people with metabolic disorders or those with gluten intolerance or celiac disease.

3. Beneficial For Enhancing Intake

Furthermore maize is a type of crop that can be effectively enriched with nutrients. It particularly addresses deficiencies in minerals like iron and zinc which makes it a perfect choice, for strategies involving fortification through biofortification methods.

Modified Quality Protein Maize (QPM) aims to boost the protein content of maize, particularly for children at risk of malnutrition. This special type of maize contains twice the amount of the amino acids lysine and tryptophan compared to maize. This increased protein intake is critical for the growth and well-being of children in communities, as well as individuals on vegan or vegetarian diets who need adequate protein.

4. Suitable For Diets Focused On Preventing Heart Disease

Corn can be a choice for individuals following heart disease prevention diets because it has a well balanced amount of sodium and potassium and it doesn’t contain any cholesterol. If you’re looking to control your blood lipid levels (such as cholesterol and triglycerides) or maintain blood pressure, including corn, in your everyday meals could be advantageous.

Are There Any Scientific Studies?

Corn, a fiber food like oatmeal, has been suggested in several dietary studies to help with satiety and weight management. A study published in the Journal of the American College of Nutrition suggests that including grains such as corn in a balanced diet may help with weight management.

However it’s crucial to understand that corn alone does not possess the ability to promote weight loss. The key lies in maintaining moderation and adopting dietary habits as a whole. It’s important to remember that individual outcomes may differ based on factors such, as the cooking method used for corn and overall calorie consumption.

How Can You Include Corn In Your Diet To Help With Weight Loss?

To incorporate corn into your weight loss journey, you can start by analysing the details. The key is to focus on how you consume it, as there are ways to enjoy the flavour and versatility of corn.

Salads; Boost the flavour of your salads by adding a few corn kernels.

Main dishes; Try incorporating tender baby corn into your dishes or serve grilled corn as a delicious side dish to your main course.

Snacks; When hunger strikes, opt for low-fat popcorn. Just be careful not to indulge or add excessive fats, sweeteners or toppings.

Bread; Corn can be an alternative for those who avoid gluten. For example, people with medical conditions can opt for healthy and gluten-free bread made from cornmeal.

Is Corn Healthy?

The health effects of consuming corn are a subject of debate. It’s important to consider that certain products derived from corn like fructose corn syrup or processed foods made from corn such, as cereals and snacks may have adverse health consequences and could potentially contribute to the development of various diseases.

However, there are factors to consider in relation to genetic modification of maize. Genetic modification serves purposes such as improving stability and shelf life, increasing nutritional value, deterring harmful pests and microbes, and increasing production to meet the needs of a growing population.

However since genetic modification is a new advancement further research is necessary to gain a complete understanding of its impact on health. It’s crucial to acknowledge the importance of having affordable food choices that can promote the well being of numerous individuals. If you have concerns regarding the controversies surrounding modification in food production it’s advisable to stay informed, about scientific progress and recent studies.

Are There Any Negative Effects Of Eating Corn?

The consumption of maize is generally considered to be beneficial for our health, although it may have an effect on certain individuals. As a vegetable, excessive consumption of maize can potentially contribute to weight gain. It’s worth noting that corn contains sugars and carbohydrates that have the potential to raise blood sugar levels, which may be a concern for people managing diabetes.

There are also worries regarding the impact on health and the environment of corn that has been genetically modified (GMO) or treated with pesticides, which is widely available for purchase. It’s worth mentioning that some individuals may experience reactions due to their sensitivity to maize. Additionally the presence of cellulose in corn could lead to issues, for certain individuals.

Frequently Asked Questions

Can eating corn help me lose weight?

Including maize in your diet in moderation can be beneficial for weight loss. Corn is a grain that provides essential nutrients and is relatively high in fibre, which promotes satiety and helps you feel fuller for longer. However, it’s important to exercise portion control as corn is higher in calories than non-starchy vegetables.

Is corn considered high in calories?

Corn contains calories compared to many vegetables as an average sized ear consists of approximately 77 calories. While it is not excessively high, in calorie content consuming corn without considering your calorie intake can lead to an excess of calories.

Does corn possess nutrients that support weight loss efforts?

Absolutely! Corn contains fibre, which aids digestion and helps maintain a feeling of fullness, potentially reducing the amount of calories consumed. It also provides B vitamins, magnesium and antioxidants that contribute to good health – an important aspect of maintaining an active lifestyle while losing weight.

How should I prepare corn to align with my weight loss goals?

To help with your weight loss objectives while cooking corn, opt for methods like boiling, grilling or steaming. It’s best to avoid incorporating high calorie ingredients such, as butter, cheese or creamy sauces. By keeping things simple you can maintain the benefits of corn while minimizing any unnecessary calorie intake.

Can I eat popcorn if I am trying to lose weight?

Yes, you can enjoy popcorn if you are trying to lose weight. Choose air-popped popcorn seasoned with herbs and spices instead of relying on salt or sugar. This choice will make it a healthier option as it is high in fibre and low in calories. However, remember to watch portion sizes and avoid adding butter or sugary toppings, which can turn this snack into a high-calorie treat.


Being overly rigid with your eating habits isn’t necessary. It’s beneficial to consider guidelines and incorporate maize into your diet in moderation. This can aid in weight management due, to its fat and calorie content as well as being plant based and rich in fiber. The nutritional value of corn varies depending on the type you opt for.

Choose corn that’s high in starch (amylose) or phenolic (such as purple corn) as these have better nutritional benefits than sweet corn. It is well known that consuming high fructose corn syrup, which is commonly found in processed foods, can have negative health effects and should be avoided in any healthy eating plan.


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Registered Nutritionist-Dietitian & Exercise Nutrition Coach at Catholic Medical Center Brooklyn Queens

Cecilia Lam has a Bachelor of Science in Nutrition and Dietetics and is a certified nutritionist-dietitian and exercise nutrition coach. She holds a Precision Nutrition coaching certification and an International Fitness Certification from the International Sports Sciences Association. With ten years of experience in the health and fitness industry, complemented by four years in clinical settings, Cecilia has successfully partnered with a diverse range of clients and organizations worldwide.

Health Coach

Ashley Martinez is a writer specializing in thought leadership articles on healthcare, pharmaceuticals, and medical devices. Her work has been published in numerous healthcare magazines that reflect her expertise. With a keen eye for the latest trends and developments in the medical field, Ashley brings a depth of knowledge and insight that informs and inspires her readers. Her commitment to excellence and passion for making a difference in the lives of others shines through in every piece she writes, making her a valuable contributor to the healthcare discourse.


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