Baby corn is a staple food for many people. Here are its health benefits, side effects, nutritional value and ways to consume. Read on.
Each and every vegetable is healthy for your body and full of nutrients. Having veggies in the right amount can never go wrong for you. Baby corn is commonly used in Asian and Oriental dishes and it is one of the best vegetables that is used as fried food as well as in salads. There is a difference between corn and baby corn, which is that baby corns are picked before growing fully but are just regular corns. With its less starch and calorie content, baby corn is considered as a preferred food for weight loss, along with its many health benefits. Baby corn is loved by adults as well as children, because it can be included in so many foods such as salads, soups, pizzas and even pasta. But then, there are also some side effects of overconsuming every food item, and the same happens in this case as well.
Baby corn is a popular food item that is also one of the most imported vegetables across the world. But have you thought if baby corn is so healthy and beneficial then what is wrong with having too much of it? Well, from giving allergic reactions to being too high in fiber, this vegetable can sometimes have a different effect. They are delicious and used in many cuisines but one has to know everything about it before consumption. Along with boosting health and satisfying our taste buds, there is a lot you should know about baby corn. In fact, baby corn is a major ingredient used in so many fast food items. To dig more into it, Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, to know about the health benefits, side effects, nutritional value and ways to consume baby corn.
Baby corn health benefits
Just like every other vegetable, baby corn is also highly nutritious and has a wide range of health benefits. From being a low calorie food to good for vision, baby corn should be included in your diet one way or the other but in moderation. According to Dt. Arushi, here are the main baby corn health benefits:
1. Low calorie content
Baby corn is a low calorie food, so you can include it in your meals without second thought. However, don't get too excited to eat it for the low calorie content and take care of the quantity at all times. Moreover, it is less starchy than sweet corn and has minimal fat content, which makes it an aid for weight loss as well.
2. Helps with digestion
As baby corn has high fiber content, this nutrient helps in enhancing the process of digestion. Things can be the opposite if you overconsume this vegetable, but if taken in moderation, baby corn can actually help with digestion.
Also read: Some Amazing Health Benefits Of Corn Silk
3. Good for eye health
Baby corn has carotenoids or tetraterpenoids compounds present in it that are good for eye health and improves your vision effectively. Carotenoids are also a good for reducing the risk of cataracts. Therefore, it is beneficial to include this yellow vegetable in your diet to keep your eyes healthy.
4. High fibre content
High fiber content present in baby corn helps in many ways like controlling blood sugar, enhancing digestive sytem, etc. Therefore, you should surely include baby corn in your diet for this beneficial nutrient.
Baby corn side effects
Along with the amazing health benefits, baby corn also has some disadvantages added to it. From indigestion to dental problems, baby corn is only beneficial if consumed in small amounts. Even if you incorporate this veggie in your daily diet, it is important to take it as advised by your dietician, suited for your body. As per Dt. Arushi, here are the main baby corn side effects:
1. Gastrointestinal issues
As mentioned in the benefits, baby corn has high fiber content which is good only if you consume it in smaller amounts. It can be harmful for you and lead to gastrointestinal issues like diarrhea, lose motions, etc, if consumed in excess amounts. So, keep a check on the consumption of baby corn in your diet.
2. Allergic reactions
You never know what you might be allergic to, and there are some foods that are common triggers for allergic reactions. Consuming corn can result in allergies and it's symptoms such as rashes on the skin, swelling of mucous membrane, vomiting, etc. In fact, a lot of people may also suffer from asthma attack and anaphylaxis after having baby corn. The major factor behind these allergies is the ingestible protein that is present in baby corn.
3. Risk for heart patients
Baby corn contains high amount of fatty acids and carbohydrates, which can become a risk for heart patients and can also very rarely become a cause behind triggering cardiovascular diseases. Therefore, heart patients should ask their doctor and only then consume any type of corn.
4. May cause tooth decay
Corn has high amounts of sugar present in it, which makes this vegetable a threat for tooth decay. Therefore, it is important to consume baby corn in moderation and take care of your oral hygiene. You should floss and wash mouth before and after having corn or any foods containing corn. On a general not, dental care should be a regular habit even if it is not corn.
Baby corn nutrition
Even with a low calorie count, baby corn does not stay behind when it comes to nutritional value. It is a nutrient dense vegetable that is packed with essential vitamins and minerals. Baby corn contains high amounts of fibre and proteins that are good for your body. According to Dt. Arushi, here are the nutritional facts of baby corn:
Baby corn (100 g)
- Calories: 96
- Protein: 3.4 grams
- Carbs: 21 grams
- Fiber: 2.4 grams
- Fat: 1.5 grams
Ways to consume baby corn
1. Baby corn soup
In the winter season, you can enjoy a healthy and scrumptious bowl of baby corn soup. You can also include sweet corn and peas in this soup. These veggies will enhance the taste and make it even more nutrient rich. Hot baby corn soup will be both healthy and nutritious for your body.
2. Chilli baby corn
Another way to include baby corn in your diet is chilli baby corn or baby corn Manchurian. You have to follow the same recipe like you do for vegetarian Manchurian, but the main ingredient has to be baby corn. This dish is more delicious if you put chilli flakes and other veggies as well.
3. Baby corn salad
A bowl of salad is the healthiest way to start your day. And, incorporating baby corn in your meal is an even better idea for breakfast. It is high in fibre so is advised to consume during daytime. You can put baby corn, capsicum, onion, carrot, cucumber and your other favourite veggies to make a salad with your choice of dressing.
So, these were the health benefits, side, effects, nutritional value and delicious ways to consume baby corn. You can make the above mentioned dishes easily at home. Consuming this vegetable in moderation is not harmful for you. Dietician Arushi also said, "Antinutrients in corn like all cereal grains, whole grain corn contain phytic acid (phytate). Phytic acid impairs your absorption of dietary minerals, such as iron and zinc, from the same meal. So, soaking, sprouting, and fermenting corn can also reduce phytic acid levels substantially."
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