Corn a Hard Crop to Keep Out of Your Diet

After wheat and rice, corn (or maize) is one of the most important cereals in the world. There are more than 500 by-products created by corn and corn derivatives are found in over 800 different processed foods. Most of the corn harvested in the United States is actually field or dent corn, which is allowed to mature in its stalk, dried and used as animal feed or processed into flour to make cereals.

Maize, first cultivated in Mexico around 7,000 B.C., was a base food for early American civilizations and life for the Aztecs revolved around the milpa or cornfield. Maize became a staple crop in North America after A.D. 800 and was first introduced to Europe in the 16^th century from Central America where it was valued for the cobs and yellow meal.

Most Americans are familiar with sweet corn which is served at summer cookouts, fairs and festivals on a cob lathered with butter. Sweet corn is the sweet form of maize cultivated exclusively for human consumption off the cob and can be found in grocery stores and local farmers markets throughout the U.S. during the summer months.

Sweet corn, which is high in starch and protein, provides the following nutritional profile:

•   Good source of foliate and thiamine;
•   Rich source of lutein;
•   Although corn lacks lysine and tryptophan, two essential amino acids needed to make a complete      protein, when corn is combined with beans and other legumes, a complete protein is created;
•   Niacin in corn is not released in the human digestive tract.

Sweet corn reduces the risk of certain cancers, heart disease and dental cavities. Corn oil is reported to lower cholesterol levels more successfully than other polyunsaturated oils. Popcorn fans will be happy to learn that air-popped, un-buttered popcorn is low in calories and very high in fiber.