Corn

orn may be the ultimate produce outcast in today’s carbohydrate-adverse climate. The directive to avoid foods that contain processed corn-based ingredients, such as high-fructose corn syrup, has been confusing for many consumers who interpret the message to signify that they should avoid all corn, including fresh unprocessed corn, if they want to eat healthfully. I agree that it is important to avoid high-fructose corn syrup, corn syrup, corn oil and highly refined corn products, as they are used in poor quality foods, they raise blood sugar quickly and they contribute to inflammation. However, fresh corn, a wonderful complex carbohydrate, can and should be included in your healthful diet.

Corn contains lutein and zeaxanthin, which are carotenoid antioxidants that help protect our eyes and hearts. The same pigments in lutein and zeaxanthin that help give corn its yellow color also contribute the yellow color to our eyes; this yellow pigment in our retinas can help protect against sun damage that can lead to cataracts and age-related macular degeneration. Studies have shown that lutein helps prevent the build-up of plaque in the arteries, thereby protecting against heart attacks, and zeaxanthin may lower the risk of lung and breast cancers. Corn is also a good source of folic acid, thiamin and vitamin C.

One medium ear of fresh corn has 80 calories and 10% of your Daily Value for vitamin C. For the record, it has 17 grams of carbohydrate, 3 grams of fiber, 3 grams of sugar and 3 grams of protein—so it’s not the carb catastrophe that it’s made out to be by some critics.

Corn is technically a grain, but the type of corn that we eat fresh is called sweet corn and it is eaten as a vegetable. Sweet corn has less starch and more sugar than other varieties of corn (usually called field corn), which means that it has great texture and flavor that is perfect for enjoying raw or lightly cooked. Field corn is used to make animal feed, high-fructose corn syrup, ethanol and corn flour (masa) that is used to make corn tortillas and tortilla chips. Fresh corn is in season in California from May until November, but it is available all year round. You will usually find yellow, white and bi-colored corn varieties, though I recommend the darker yellow ones since they contain greater amounts of lutein and zeaxanthin. Although we do not eat it fresh, blue corn seems to be the most nutritious of all varieties and it has the least starch and most protein. So, if you must eat processed corn products like tortilla chips, go with the blue corn (and baked) variety to get the most nutrients.

Once corn is picked, the sugar starts converting to starch, so it is important to keep corn cold to slow the conversion in order for it to stay sweet and juicy. Look for moist green husks that are not dried out. The kernels at the pointed end should be smaller than the rest of the kernels, but still plump. When you get home, leave the husk on and put corn in the refrigerator right away and eat it as soon as possible. Remove the husk and silk by hand and use a damp towel to gently rub the cob and remove the rest of the silk caught between the kernels. Corn can be eaten raw in salads or it can be boiled (for two minutes); the kernels can also be cut off the cob and roasted or sautéed. To cut kernels off the cob, place the cob on a cutting board, hold it down with one hand and use a large, sharp knife to cut off a small section in one downward stroke. Rotate the cob so the cut part is on the cutting board and cut the next section. Continue rotating and cutting until all of the kernels have been removed. This month, try my recipe for Sautéed Corn with Fresh Herbs.

Thanksgiving Tip

ating just one fatty meal can affect your blood vessel function and increase inflammation in your vessels and arteries. Saturated fat in particular can affect the ability of your blood vessels and arteries to expand enough for the blood to flow through easily. This difficulty can cause a heart attack and, in fact, there are more heart attacks on Thanksgiving, Christmas and New Year’s than on other days of the year. Researchers speculate that for those who are predisposed to heart disease, the combination of large, fatty meals, excess salt, alcohol and holiday stress can contribute to a cardiac event.

I don’t expect you not to overeat on holidays, but there are things you can do to help moderate the harmful effects of the holiday meal. First, go for a long walk or exercise for 90 minutes before your big meal to increase blood flow, improve vessel function and lower the amount of fat that will get into your blood stream. Second, try to minimize the use of saturated fats like butter, margarine, shortening, cream and cheese. Use extra virgin olive oil whenever possible, since it has anti-inflammatory properties that can prevent damage to the vessels. Third, try to use less salt and more fresh herbs to enhance flavors. Fourth, consume alcohol only moderately since it can depress heart function, precipitate arrhythmias and prompt you to overeat. Finally, take measures to reduce holiday stressors.

Eating healthfully and in moderation most of the time is important for protecting your health. If a holiday meal can affect our bodies this negatively, can you imagine the cumulative long-term effects of overeating? If you have trouble with portion control, start to work on leaving a few bites of food on your plate every time you eat. Learn to dislike the way you feel after you overeat so you can break that habit and get yourself on track for healthy eating.