Corn comes in a myriad of forms, from the classic corn on the cob to popcorn and even processed products like corn flour and corn syrup.
So how do you classify such a versatile food?
“Depending on its shape, corn uniquely counts as both a grain and a vegetable,” Caroline Thomason, MD, CDCES, a Washington, D.C.-based nutritionist and diabetes educator, told USA TODAY. Ta.
How to properly categorize corn, whether you want to learn how to track macronutrients, follow a medical professional’s guidance to limit certain food types, or settle your corn bet Here’s what nutrition experts want you to know about it.
Is corn a grain?
Simply put, whether or not corn is classified as a grain depends on its status.
“Corn on the cob is considered a starchy vegetable, while popcorn and corn flour are classified as grains,” Thomason says.
But regardless of what form you’re consuming, corn counts as a carbohydrate source and is “surprisingly high in fiber,” Thomason added.
According to the U.S. Department of Agriculture’s food database, one ear of corn contains approximately 20 grams of carbohydrates, 2.5 grams of fiber, and 2.6 grams of protein. Meanwhile, a bag of microwave popcorn contains about 47 grams of carbohydrates, 4.7 grams of fiber, and 7.8 grams of protein. Also, 100 grams of corn flour (equivalent to about 3/4 cup) contains about 77 grams of carbohydrates, 7 grams of fiber, and 7.5 grams of protein.
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Is corn ok on a low carb diet?
The fact that corn, in any form, is a source of carbohydrates means that since starchy vegetables and grains are both high in carbohydrates, people who have been told by a medical professional to avoid or limit carbohydrates should avoid using corn. This means you need to be careful with your intake.
However, that doesn’t mean corn is inherently bad for the average person. Thomason points out that they still provide essential nutrients such as fiber, B vitamins, and “antioxidants such as lutein and zeaxanthin that support eye health.”
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She adds, “Whole forms like popcorn and corn on the cob provide more nutrients and fiber than refined products like corn syrup and cornmeal.”