Corn is rich in vitamins and antioxidants, good for people with diabetes

Low in starch and calories, baby corn is a popular food for weight loss and overall health.

1. Nutritional value of baby corn

According to Livestrong, the nutrition in 1/2 cup (130g) of baby corn includes:

- Calories

According to the United States Department of Agriculture, baby corn is a low-calorie vegetable with 25 calories per 1/2 cup (130g) serving. For comparison, 1/2 cup of regular corn, considered a starchy vegetable, has more than 60 calories.

Baby corn has a similar calorie content to other non-starchy vegetables like broccoli, cauliflower and green beans.

- Carbs and fiber

A 1/2 cup (130g) serving of baby corn contains just 5 grams of carbs – compared to 13.5 grams in 1/2 cup of regular corn kernels, and 3 grams of fiber.

- Fat free

- The protein

A 1/2 cup (130g) serving of baby corn contains 1 gram of protein

- Vitamins and minerals

According to the US Department of Agriculture, baby corn is very nutritious, providing vitamin A, vitamin C and iron

2. Health benefits of baby corn

Because of its high nutritional content, baby corn brings many health benefits:

- Good for overall health

Baby corn is a good source of many essential vitamins and minerals needed to maintain good health. It is particularly rich in B vitamins such as thiamin, riboflavin and niacin. These B vitamins play an important role in supporting energy production, supporting normal nervous system function and promoting healthy skin and hair.

In addition, baby corn also contains important minerals such as iron, magnesium and potassium, which are essential for maintaining healthy blood cells, supporting muscle health and regulating heart function.

- Good for digestion

Because baby corn is high in fiber - this nutrient helps enhance digestion by promoting regular bowel movements. Therefore, adding baby corn to the diet can help prevent constipation.

- Good for eyes

Baby corn contains carotenoids or tetraterpenoids which are very good for eye health and improve your vision effectively. Carotenoids are also effective in reducing the risk of cataracts.

- Strong anti-oxidant

Baby corn is a rich source of antioxidants, containing significant amounts of beta-carotene and vitamin C. These antioxidants play an important role in neutralizing harmful free radicals in the body, reducing oxidative stress and inflammation.

In this way, baby corn helps protect the body against chronic diseases such as heart disease and certain types of cancer.

- Regulate blood sugar

With a low glycemic index, baby corn helps prevent sudden increases and decreases in blood sugar levels. The fiber content of this food also helps slow down the absorption of sugar, contributing to better blood sugar regulation.

This makes baby corn a great choice for people with diabetes or those at risk of developing the condition.

- Enhance cardiovascular health

The combination of potassium and fiber in baby corn makes it a "golden" food for heart health.

Potassium helps regulate blood pressure by counteracting the effects of sodium in the body, thereby reducing the risk of high blood pressure and supporting heart health.

Additionally, the fiber content in this corn also helps lower cholesterol levels, promote better blood flow, and reduce the risk of heart disease and stroke.

3. Some health risks of eating baby corn

Along with its great health benefits, baby corn can also cause some side effects if eaten incorrectly. From indigestion to allergic reactions, baby corn is beneficial only if consumed in sufficient quantities.

- Affects the digestive tract

As mentioned, baby corn is very good for digestion and preventing constipation because of its high fiber content. But if you eat too much, that is, take in a lot of fiber, this can lead to gastrointestinal problems such as diarrhea or indigestion.

- Allergic reaction

Eating baby corn can cause allergies and symptoms such as skin rashes, swollen throat, vomiting, etc. In fact, many people can also suffer from asthma attacks and anaphylactic shock after eating baby corn. The main factor behind these allergies is the protein present in baby corn.

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4. How to prepare nutritious baby corn

Baby corn can be processed into many different dishes. Below are a few suggestions for nutritious dishes made from baby corn.

- Stir-fried baby corn

+ Peel off the leaves and beard from the young corn, wash it, then cut the corn kernels out of the corn.

+ Chop garlic and green onions.

+ Place the pan on the stove, pour cooking oil and wait for the oil to heat up.

+ Put garlic in the pan and fry until fragrant.

+ Next, pour baby corn into the pan and stir-fry well.

+ Stir-fry corn over medium heat for about 5-7 minutes, until corn is cooked.

+ Add salt and pepper (or soy sauce) to the corn pan and stir-fry until the spices are absorbed.

+ Finally, sprinkle in chopped green onions, stir well a few times and then turn off the stove.

- Boiled baby corn

+ Wash the baby corn, you may not need to remove the husk or silk

+ Pour enough water into the pot so that when you put the corn in, the water covers all the corn.

+ Boil water and add 1 teaspoon of salt (if you like).

+ When the water boils, put the baby corn into the pot. Cover and boil the corn over medium heat for about 5-7 minutes depending on the maturity of the corn and the size of the pot.

+ When the corn is cooked, remove the corn and drain.

+ When eating, you should peel the corn husks and silk

- Baby corn soup

+ Wash the bones or chicken bones and blanch them in boiling water to remove dirt and odors.

+ Boil 1.5 - 2 liters of water, then put the blanched bones in the pot and simmer until the broth is sweet and clear.

+ While stewing the bones, slice the baby corn, onion, carrots, and potatoes, peel and cut into desired shapes.

+ After the broth has simmered for enough time (about 1 - 1.5 hours), remove the bones and filter the clear broth. Add onions, carrots and potatoes to the broth pot and cook until the ingredients are almost done.

+ Continue to add baby corn to the pot and cook until the corn is soft. Season with salt and ground pepper to taste.

+ Finally, finely chop green onions and cilantro, sprinkle on top of the soup before turning off the heat.