Corn is considered both a vegetable and a grain.
In nutrition, dieting, and health circles, corn seems almost villainous because of its association with high fructose corn syrup, the sweetener found in so many processed food products. While high fructose corn syrup, like any sweetener, can cause weight gain or health problems if consumed in excess, corn by itself can be part of a healthy diet. Incorporating corn into a diet and weight-loss plan can be an effective way to cut back on calories and still feel full.
Instructions
1. Eat sweet corn kernels, on or off the cob, as a vegetable side dish. Corn kernels are a high-fiber vegetable, and will help you feel full. If you choose sweet, ripe ears of corn, you won't need to add much butter, salt or seasonings to flavor them. If you must add flavor, try lime juice or black pepper as healthier alternatives.
Corn is also a source of resistant starch, which keeps blood sugar levels in check, and corn kernels contain water to help you feel full. (see References 1)
2. Pair your corn with beans for a diet that's frugal as well as nutritious. Beans and corn together provide you with most of your daily needs for vitamins and minerals and provide a complete source of protein. Both are low-fat and low-calorie, so a simple dish of beans and corn is a good base for diet-friendly meals.
3. Fry or saute vegetables in corn oil rather than oil or butter, which are high in saturated fat. Corn oil is an excellent source of healthy polyunsaturated fat, a better choice for dieters.
4. Prepare baked goods and hot cereals with corn flour and corn meal. Use unenriched corn flours and cornmeal to incorporate whole grains into your diet. Try hominy or grits for breakfast and polenta for lunch and dinner. Use corn tortillas rather than flour tortillas.
5. Have a cup or two of plain popcorn for a healthy snack. Popcorn might help curb between-meal cravings and help you feel full, and if you don't add butter or too much salt and you watch the portion size, it's perfectly healthy. A sprinkling of salt and a spritz of olive oil is all you need. Popcorn is also considered a whole grain.
An October 2010 study suggests that popcorn, in particular, is a helpful snack for weight loss. 94 percent of participants reported that a daily snack of 100-calorie popcorn bags helped them to maintain a reduced-calorie eating plan while still feeling satisfied. (see References 5)
Tags: feel full, help feel, help feel full, corn kernels, corn syrup, fructose corn