By Nutritionist Blogger Jeni Tackett, RD, LD

‘Tis the season for eating sweet corn at the dinner table … but is it healthy for you? Let’s debunk the myths about sweet corn!

Myths:

1. Sweet corn makes you fat. Corn is primarily complex carbohydrate but not high in calories. A medium ear of corn is about 110 calories. As with many foods, what you add to the corn makes a difference in the calorie count. Slathering an ear of corn with butter and salt makes the once lower calorie vegetable high in fat and sodium. Add butter or margarine sparingly and use pepper instead of salt. Here’s more!
2. Sweet corn is high in sugar. Although the name sweet corn sounds really sweet and corn is associated with high fructose corn syrup, sweet corn is not high in sugar.   A medium ear of sweet corn contains just 3 grams of natural sugar which is less than 1 teaspoon of natural (not added) sugar per ear of corn.
3. Sweet corn has no nutritional benefits. Corn is a plant food that is high in fiber. Fiber is important for intestinal health and fills you up which helps with weight control. A medium ear of corn also has 3 grams of protein which also helps with fullness. Corn is a good source of potassium which is a mineral important for heart health. Corn contains the phytochemicals lutein and zeaxanthin which are associated with healthy vision.

Sweet corn is an excellent addition to the dinner table. Corn is a high fiber, nutrient rich complex carbohydrate to round out your meal.

Choose a lean protein (chicken breast, fish, tofu, beans) and pair it up with some fresh sweet corn and a slice of watermelon for a healthy summer feast.

You don’t have to feel guilty biting into this summer treat!

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.