Nutritional value of corn for humans

Nutritional value of corn for humans considers whether we should be eating this carb, what its merits are and if there really is such a dreadful downside of all starches?

Human can survive perfectly healthily without any starch whatsoever, unlike protein and fats which are essential for the body to build muscle, brain tissue and every cell in fact.

But some organs are completely reliant on glucose for energy; in particularly the brain, eyes and kidneys^[1].

Normally this important sugar molecule is provided by the digestion of dietary starches; but the body is also able to convert amino acids and fats into this monosaccharide by a process called gluconeogenesis.

This process of gluconeogenesis occurs primarily in the liver and to a lesser extent the kidneys and lining of the small intestine.

Historically humans have eaten plenty of starch for energy; primarily corn, wheat and rice. But there are of course many other sources of carbohydrate; potatoes, apples and so on.

Corn is a grain

Corn is a grain of course. It is made up of three parts.

1. The endosperm generally known as cornflour.
2. The germ which is where most of the minerals, vitamins and fatty acids are located.
3. The bran which protects the inner grain from air, also containing the fibre, some vitamins and minerals; and part of the more important essential amino acids.

The endosperm is that part which we humans have grown to love; it is used to make grits and cornflour. It requires no chewing, one does not have to spend long minutes "fletcherising" and it slides deliciously down the throat. But it is completely devoid of fibre and nutrients; technically it should not be considered a food.

• How corn fell into disrepute as good food for humans

The endosperm is also that part of corn, devoid in nutritional value that millers use in South Africa to prepare "super-refined maizemeal." Used as a primary food source by the poor it is one of the chief causes of the stunting that characterises more than a quarter of our children.

• Stunting of children
  

For the wealthy it is used to make cornflakes, with a few synthetic minerals and vitamins added; and extremely expensive. Their children too suffer from physical disabilities associated with malnutrition; for example some require a person to read exam questions to them and even scribe their answers.

• Why were cornflakes invented
  

Phytonutrients in wholegrain yellow corn

Yellow corn is a particularly rich source of a very important phytonutrient called beta-carotene; it consists of two vitamin A molecules joined together. Research done in South Africa showed that because of it's role in immunity an astonishing 42 children die each day from a deficiency.

White maize has no beta-carotene.

• Why do we choose yellow maize?

Yellow maize is also an excellent source of another carotene known as beta-cryptoxanthin; the only substance proven to give protection against dementia.

• What is beta-cryptoxanthin good for?

Yellow corn gives profound protection against the chief cause of blindness in the elderly; from adult-onset macular degeneration. Two carotenes called lutein and zeaxanthin are deposited almost exclusively by the body in the retina of the eye where they absorbe the damaging blue radiation.

Corn in general like all grains is a reasonably good source of betaine; though about a quarter of that in wheat. Spinach is excellent too. This phytonutrient is extremely important in human health for its role in the methylation of toxic homocysteine, a breakdown product of protein metabolism.

• What is betaine?
  

Fibre in wholegrain corn

Both white and yellow wholegrain corn are rich sources of fibre in the bran. There is an alarming rise in colorectal cancer especially in younger people associated with constipation.

• What is a dietary fibre
  

A cup of popcorn contains more than a gram of fibre. The required dietary allowance is about 35g daily; less than 5% of those enjoying typical grocery store food are getting sufficient. That is devastating for the colon and the friendly bugs known as the microbiome that inhabit the intestines.

• Re-establish the intestinal microbes
  

A fresh ear of corn contains between 2 and 4 grams of fibre. To get full value from this fibre one needs to "fletcherise;" chew each mouthful at least 30 times. Reckon on about ten minutes to enjoy a "mealie" as we call it in South Africa.

• Whole foods are chewy
  

This fibre contributes to the feeling of fullness after eating wholegrains; the brain is messaged by the "incretin hormones" telling us when we've had an elephant sufficiency.

Carbs in corn

A large ear of corn contains nearly 30 grams of carb, about 4g of which is indigestible fibre; largely that which is insoluble but not entirely.

One cup of wholegrain grits also contains about 30 grams of carb.

For those concerned about their weight, we would recommend limiting the glycemic load; half a cob or small bowl of this extremely nutritious food.

The amount of carb recommend in our diets is a highly contentious issue. Certainly it should be under 150 grams in a healthy, active adult. For the obese they ought to focus on less than 50g; and half of that for a brittle diabetic.

Allowing the grits to "retrograde" overnight significantly reduces the GI; and improves the texture and mouthfeel.

• Best way to cook maizemeal porridge
  

Minerals in yellow corn

Yellow cobs of corn are particularly high in potassium and low in sodium; this makes them an ideal food for those suffering from high blood pressure; the ratio is an excellent 18.

• Salt versus potassium blood pressure debate

Yellow corn is also an excellent source of dietary magnesium and zinc; with small amounts of iron and calcium. Once refined there is zero.

Vitamins in yellow corn

Yellow corn as stated above is an extremely good source of vitamin A; mainly from the beta-carotene which gives the grain its beautiful colour.

• Beta-carotene is also called previtamin A
  

It has also has many of the B-vitamins, in particular niacin protecting the body against pellagra. And folate which is indispensable in the war against anaemia and very serious birth defects.

• Benefits of folate
  

Disclaimer

Regaining our sanity

To benefit form the nutritional value of corn for humans without the threat of becoming obese one is faced with numerous options. You could frequent an organic farmers' market in the hope of finding fresh, wholegrain maize that has been newly harvested.

Alas those sugars that make corn on the cob so delicious quite quickly into starch after being harvested.

How to grow corn

Another option is to find out how to plant maize; frankly it's one of the easiest vegetables to raise but it does have a long growing season. Patience is a virtue.

• How to grow corn
  

Milling corn

Alas today it is impossible to purchase true wholegrain maizemeal; it has a limited shelf life. Known in America as grits and in Europe as polenta, if you locate it, quite likely it will be reckoned as a health food and very expensive; and beware because it may still be partially refined.

In days of old, each village had its own mill, alas no longer. Those who are truly determined to escape the horrors of refined cornmeal will have to purchase their own electric grinder.

When you cost in the price of your own home ground cornmeal at that straight from the farm you will realise you have an absolute bargain; grits at R4/kg. That is 10 US cents per pound; I'm not making this up.

• Corn flour milling machine
  

Yellow corn

In many societies there is the mistaken notion that yellow corn is for animals and the white grain for humans; how this came about I have no idea but it is deeply entrenched in some nations.

In America yellow sweetcorn is the food of choice for humans but in Africa white is chosen in the main.

We choose yellow corn for three reasons.

1. It has more flavour.
2. It is a rich source of beta-carotene.
3. It is very high in potassium and low in sodium.

True wholegrain corn foods

Once you have your own corn flour milling machine, you can prepare a wide range of highly nutritious meals that will not make you fat; and will provide you with protection against cancer, heart disease and blindness.

That is the power of whole grains. You will become enchanted with the benefits of corn and will be able to pour scorn on those who constantly denounce maize, wheat and rice.

• Stone ground grits
  

From the journals

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