Pregnant women need a higher nutrient and mineral intake than they would otherwise take in to ensure a healthy pregnancy. Most people enjoy eating sweet corn because it is both tasty and nutritious. As a result of hormonal changes, pregnancy is also accompanied by a slew of cravings, not all of which are healthy. Craving sweet corn during pregnancy is quite common. A major concern of all expecting mothers, however, is the safety of sweet corn during pregnancy.
What Is The Difference Between Corn And Sweet Corn?
The shape and appearance of sweet corn and regular corn are virtually identical. Corn and sweet corn are primarily differentiated from one another by the characteristics of their respective flavor profiles. One of the characteristics that set sweet corn apart from other varieties of corn is the greater amount of sugar that is naturally present in it. In addition to having a sweeter flavor, sweet corn also has a higher concentration of sugar in its kernels. Compared to sweet corn, however, corn contains more calories, carbohydrates, proteins, fat, and dietary fiber.
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Because sweet corn kernels are harvested while they are still in the milk stage, they are typically treated more like a vegetable than a grain. When sweet corn reaches maturity, the majority of its sugar content is converted into starch. This causes the corn to harden. Therefore, it is impossible to store sweet corn for an extended period of time. You must consume the sweet corn grains fresh, or should can them or freeze them before they become starchy and tough.
Is It Safe to Eat Sweet Corn During Pregnancy?
It’s safe to eat corn while pregnant. Both fresh and boiled sweet corn are safe during pregnancy. However, excessive consumption should be avoided. As with all foods, sweet corn should be consumed in moderation. It’s possible that indigestion and other GI issues could result from eating too much sweet corn.
Also, cleaning raw corn by rinsing it under running water and scrubbing it with a vegetable brush is an essential part of food safety procedures.
Nutritional Profile Of Sweet Corn During Pregnancy
Sweet corn may benefit your health in many ways due to the multiple vitamins and minerals that it contains. It is rich in vitamin C, vitamin A, soluble fiber, and antioxidants.
Sweet corn contains a lot of bioactive components.
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The following is a breakdown of the nutritional content of one hundred grams of sweet corn1:
- Calories: 86 Kcal
- Carbohydrates: 18.70 g
- Protein: 3.27 g
- Fat: 1.35 g
- Dietary Fibre: 2 g
- Sodium: 15 mg
- Potassium: 270 mg
- Carotene-ß: 47 µg
It also contains folate, niacin, iron, zinc, copper, manganese, and selenium.
What Are The Benefits Of Sweet Corn During Pregnancy?
Sweet corn is comparable to whole grain cereals in terms of nutritional value. Sweet corn is loaded with essential minerals and vitamins that are extremely beneficial for the healthy development of the fetus during pregnancy. Sweet corn is rich in beta-carotene, which boosts immunity during pregnancy.
Here are the top reasons why eating sweet corn while pregnant is a good idea.
1. Aids in digestion
Sweet corn contains a lot of dietary fiber. The insoluble fibers help in digestion and also keep constipation at bay2. Those with irritable bowel syndrome and diarrhea will also find relief after eating sweet corn.
Eating corn may be beneficial as it helps uptake minerals. Corn’s insoluble fiber provides food for the healthy bacteria that live in your gut and helps with digestion. Therefore, eating sweet corn during pregnancy third trimester could benefit stomach-related problems, which tend to occur during this period.
2. Helps to boost energy
Sweet corn is a starchy grain that acts as an energy reservoir. It is high in carbohydrates and provides instantaneous energy. The complex carbohydrates in sweet corn provide an energy boost while regulating blood sugar levels.
Women often struggle with feelings of exhaustion during their pregnancies. Consuming sweet corn is a quick fix for this. Sweet corn also contains magnesium. Magnesium promotes muscle and nerve function as well as energy production. It aids in the conversion of food into energy and reduces tiredness3.
3. May help to reduce mood swings
Vitamin B6 is the collective name for a family of B vitamins, the most common member of which is pyridoxine. A number of functions in your body depend on it. One function is to improve mood. Folate and vitamin B12 are the other two B vitamins found in corn. It’s also a good source of zinc, copper, iron, and magnesium, among other minerals. Sweet corn also contains essential amino acids like glutamine, tryptophan, and tyrosine. All these contribute to reducing anxiety, depression, etc. (source)
4. Good for women with gestational diabetes.
Sweet corn contains vitamin B, which controls protein, lipid, and carbohydrate metabolism, and phytochemicals, which control insulin secretion. (source). Since sweet corn has a relatively low glycemic index of 58, it is an excellent choice for women experiencing gestational diabetes. In a similar manner, the phenolic phytochemicals that are found in sweet corn can control high blood pressure. That is something that is helpful for pregnant women as well.
5. Helps to fight anemia
Many women do not consume the adequate amount of iron that is required during the second and third trimesters of pregnancy. As blood volume increases, so does the demand for red blood cell production. Corn is rich in vitamin B12 and folic acid, both of which are important in warding off vitamin-deficiency anemia. Iron, which is needed to make new red blood cells in the body, is abundant in corn. So, eating sweet corn during pregnancy second trimester, and the third trimester can prevent anemia. (source)
6. Helps to enhance cardiovascular health
Eating foods high in omega-3 fatty acids lowers the risk of developing cardiovascular disease. Oil, which contains a very good combination of fatty acids, can be found in sweet corn. It helps to thwart atherosclerosis or the buildup of cholesterol in the artery walls. It also enables omega-3 fatty acids to eliminate harmful fatty acids such as LDL and enhances cardiovascular health. The soluble fiber in sweet corn turns into a gel-like substance when absorbed into the body. This gel, in turn, absorbs the harmful LDL cholesterol that is present in the body. Both carotenoids and bioflavonoids can be found in sweet corn. The levels of cholesterol in the blood are regulated by these factors. (source)
7. Fetal development
Thiamine, which is found in corn, is good for the baby’s brain development. Because of its high antioxidant content, including lutein, eating corn during pregnancy may also benefit your unborn child’s eye health. Folic acid, found in abundance in sweet corn, is essential for the development of a healthy baby. (source).
8. Improves bone health
Alterations in bone density and bone markers point to the possibility that pregnancy is associated with a decrease in bone mass in the mother. (source). In healthy amounts, minerals like phosphorus, magnesium, and potassium can all be found in sweet corn. These help boost bone density and lessen the likelihood of developing osteoporosis. Corn also contains copper, iron, and zinc, all of which contribute to bone health.
How to Include Sweet Corn in Your Pregnancy Diet?
Sweet corn is a versatile vegetable that can be cooked in a variety of ways, including boiling, grilling, roasting, blanching, and blending into soups and gravies.
Here are a few suggestions for incorporating sweet corn into your diet during pregnancy:
- Mix sweet corn into your salad. The salads get a pleasantly sugary boost from it.
- To make a delicious soup, boil some sweet corn and puree it. You can either completely blend the corn to produce a smoother soup or leave some chunks to chew on. Finish by incorporating seasonings such as garlic and onions.
- Throw some in your burritos or wraps.
- Sweet corn can be used as a dip. Bring the corn cob to a boil, add seasonings, and whip until smooth. Lemon juice can be added for extra tang.
- Do you like to use the old-fashioned method of eating corn on the cob? You can add lime and paprika as a garnish to your roasted or boiled sweet corn.
Sweet Corn During Pregnancy: Precautions
Consuming excessive amounts of corn is unhealthy, as is the case with any food. Since corn contains a lot of fatty acids, consuming too much of it during pregnancy can cause indigestion and heart disease.
When consuming sweet corn during pregnancy, take the following precautions:
- It is recommended that pregnant women consume fresh corn rather than canned or frozen varieties.
- Sodium levels in canned sweet corn are quite high. Therefore, pregnant women should avoid or greatly reduce their consumption of canned sweet corn.
- When consuming canned sweet corn during pregnancy, remember to clean the lid before opening it in order to avoid bacteria from the outside surface contaminating the food.
- When purchasing sweet corn, it’s important to pay attention to its freshness and quality.
- Pregnant women should avoid eating sweet corn that has been compromised in quality.
- It is better to avoid frozen sweet corn during pregnancy. Frozen sweetcorn is connected to a potentially deadly infection called listeriosis.
- Stay away from sweet corn if you have an allergy to it.
Side Effects of Sweet Corn During Pregnancy
Consuming sweet corn while pregnant does not pose any significant health risks in the vast majority of cases. However, there are a few drawbacks to consider.
Sweet corn is high in calories
Moderate consumption of sweet corn is healthy. Corn is a starchy veggie. So it’s high in carbs. That means it has the potential to increase glucose levels in the blood. Consuming too much of it may also lead to unneeded weight gain.
There are phytates in sweet corn.
Corn contains phytic acid, which may inhibit the absorption of nutrients like iron and zinc from the same meal. Soaking, sprouting, and fermenting corn can reduce phytic acid content.
Mycotoxins could taint sweet corn.
Mycotoxins are a common cause of corn contamination. It is a fungus that produces toxins. It’s possible that consuming large quantities of tainted sweet corn will cause health problems. Liver failure, lung problems, weakened immunity, and cancer is all possible outcomes.
How To Select And Store Sweet Corn
Selecting and storing sweet corn properly will allow you to reap its health benefits. Guidelines for proper selection and storage are provided below.
Selection
- Always look for straight, full, golden-sticked sweet corn.
- Avoid buying corn that has had its husks removed or that has been sitting out in the sun all day.
- Don’t pick corn if the husks are damaged or yellow; these flaws indicate the crop is old or spoiled.
- Always choose corn with green husks.
Storage
- If you want to keep your sweet corn fresh for as long as possible, don’t remove the husk before putting it in the fridge.
- The corn can be stored for longer than two days if it is wrapped loosely in a dry plastic bag.
Conclusion
During pregnancy, you may find that you have an insatiable craving for corn. Sweet corn is low in saturated fats, cholesterol, and sodium, making it a healthy and diabetic-friendly food. It’s good for your skin, hair, cardiovascular, digestive, eyes, and immunity. If you follow safety guidelines during pregnancy, there is no reason to avoid corn.
FAQ’s
How healthy is it to eat sweet corn every day during pregnancy?
You can consume sweet corn on a daily basis so long as you watch your portion size. When consumed in reasonable amounts, corn offers a wide range of positive health effects.
Is it safe to eat baby corn during pregnancy?
Pregnant women should eat baby corn because it is a good source of folic acid, which aids in the development of the fetus and helps to prevent birth defects.
Is creamed corn safe during pregnancy?
Creamed corn is a dish that is prepared by simmering entire kernels of sweet corn in a milky residue made from scraping corn kernels off the cob. So long as all precautions for food safety are taken and the recommended serving size is not exceeded, it may be eaten safely during pregnancy.