Written by Editorial Team
Congratulations! Once you discover that you are pregnant, you find yourself excited and happily looking forward to welcoming the new member into your family. Pregnancy is a period where you need extra nutrients and minerals to ensure you have a healthy diet. What about eating sweet corn during pregnancy?
Sweet and crunchy sweet corn would be a wonderful pick during this phase and something that most moms develop a craving for during pregnancy. However, the big question about the safety of consuming sweet corn during pregnancy hovers around you. Read on to learn more about this.
In This Article
Sweet corn is generally safe to eat during pregnancy when consumed in moderation as part of a balanced and varied diet. Corn is a good source of various nutrients, including fiber, vitamins, and minerals. However, it’s essential to ensure that the corn is properly cooked to reduce the risk of food borne illnesses.
Sweetcorn is a nutritious vegetable that provides a good source of essential nutrients. It is rich in carbohydrates, primarily in the form of dietary fiber, which aids in digestion and helps maintain a healthy gut. Additionally, sweetcorn contains vitamins and minerals such as manganese and phosphorus, contributing to overall health and well-being.
A single cup of sweet corn has the following: (1)
Nutrients | Value |
Energy | 132 Kcal |
Water | 117 gm |
Fat | 1.82 gm |
Carbohydrate | 29.3 gm |
Choline | 29.1 mg |
Fiber | 4.16 gm |
Calcium | 3.08 mg |
Iron | 0.801 mg |
Magnesium | 57 mg |
Phosphorous | 137 mg |
Potassium | 416 mg |
Sodium | 23.1 mg |
Vitamin C | 10.5 mg |
Vitamin K | 0.4 µg |
Folate | 70.8 µg |
When it comes to pregnancy, sweet corn is a nutritional powerhouse that provides a plethora of advantages. There are many different vitamins, minerals, and other nutrients in it that are important for the mother’s health and the growth of her unborn child.
Following are the top 12 benefits of eating sweet corn during pregnancy.
Folate, also known as folic acid, is a B vitamin that is essential for the formation of the neural tube in the early stages of pregnancy (2). Eventually, the neural tube gives rise to the baby’s brain and spinal cord. Adequate folate must be consumed to avoid neural tube abnormalities and support the normal development of the fetus. Sweet corn contains a significant amount of folate, supporting the proper development of the baby’s nervous system.
While it may not be a direct powerhouse for immune health, it contains several essential nutrients that play roles in maintaining a healthy immune system. Boosting immunity is crucial during pregnancy. Sweet corn contains lutein and zeaxanthin, antioxidants that are beneficial for eye health (3).
For pregnant women looking for a nutritious meal that is easy on the stomach—particularly those who experience nausea—sweet corn could be an excellent option due to its mildness and quick digestion. Staying hydrated throughout pregnancy is crucial, especially if morning sickness is an issue. Water-rich foods, such as sweet corn, can help with this, though they shouldn’t be relied upon as a replacement for water.
[Read: Morning Sickness During Pregnancy]
The overall nutrient composition of sweet corn is beneficial in lessening the likelihood of congenital defects. One such example is neural tube defects or NTD. Neural tube defects (NTDs) are complex congenital abnormalities that occur when the neural tube fails to close properly during embryogenesis (4). Sweet corn is a good source of folate. Folate is essential for DNA synthesis and cell division, especially during the early stages of fetal development. A deficiency in folate during pregnancy has been linked to an increased risk of neural tube defects, which are congenital abnormalities affecting the brain and spinal cord (4).
The soluble fiber content in sweet corn aids in regulating blood sugar levels, providing a steady release of glucose (5). Pregnant women may benefit most from this since it can help avoid gestational diabetes and maintain steady energy levels.
In addition, the natural sweetness of corn can be a healthier substitute for refined sugars. Using sweet corn in recipes can offer a sweet flavor without the need for excessive sugar, making it a beneficial option for women with gestational diabetes who want to minimize their sugar intake.
Choline, which is found in sweet corn, is essential for fetal brain development (6). It aids in the development of the brain and spinal cord by contributing to the neural tube’s development. Choline is critical during fetal development, when it influences stem cell proliferation and apoptosis, thereby altering brain structure and function (6). Choline is also essential during the later stages of pregnancy, when the hippocampus, the brain’s memory center, is developing (6).
A comparatively low intake of potassium (K+) and a relatively high intake of salt (NaCl) defines the diets of the majority of the global population. A diet of this nature has been linked to hypertension and cardiovascular disease (7). Maintaining stable blood pressure is crucial during pregnancy. Sweet corn contributes to this by providing potassium. Potassium helps regulate blood pressure, reducing the risk of hypertension and related complications (8).
[Read: Hypertension In Pregnancy]
Sweet corn is a good source of vitamins and minerals, especially phosphorus, calcium, and magnesium. The placenta actively facilitates the transport of calcium, phosphorus, and magnesium throughout fetal development. Without these minerals, the fetal skeleton can’t develop properly during pregnancy (9).
Sweet corn contains resistant starch, a type of starch that acts like fiber in the body (10). Resistant starch has been linked to improved gut health as it promotes the growth of beneficial bacteria in the digestive system.
Sweet corn contains vitamin K, a nutrient essential for blood clotting. During pregnancy, when the body undergoes various physiological changes, maintaining proper blood clotting mechanisms is crucial for maternal health.
Pregnancy demands increased energy, and sweet corn provides a valuable source of complex carbohydrates. These carbohydrates are digested slowly, offering sustained energy levels and helping to manage the heightened energy requirements (11). This helps to maintain stamina during pregnancy.
Anaemia is known to be prevalent among pregnant women, and this condition can significantly increase the risks for both the mother and the fetus (12). During pregnancy, there is an increased need for iron to support the higher blood volume and ensure adequate oxygen supply to the developing fetus. Low iron intake and insufficient absorption may lead to anemia in pregnant women.
Iron is crucial for the production of hemoglobin and red blood cells, supporting the increased blood volume necessary for the developing fetus. Even though sweet corn’s iron content is not high enough, it can address this issue. Vitamin C, besides enhancing immune responses, will aid in the absorption of iron (13).
Corn is a healthy food that can be substituted for the various junk foods that you normally snack on whenever you desire to snack on something. Although it is a plant, sweet corn is added to a lot of dishes these days.
Although sweet corn is loaded with various nutritional benefits during pregnancy, one needs to adhere to certain precautions and tips to ensure that it does not harm you or your baby in any manner.
Given below are some precautions that need to be taken while consuming sweet corn during pregnancy:
The following tips will help you cook the corn the right way so that you can reap all its benefits:
You can incorporate sweet corn into your pregnancy diet in a tasty way. Following are two yummy recipes for sweet corn:
Sweet corn chaat is a spicy and tangy snack prepared with steamed or boiled sweet corn and spices. No cooking expertise is required for this simple, easy-to-prepare chat.
Sweet corn soup is a nutrient-dense dish that is palatable for pregnant women. It helps to curb hunger pangs healthily. It is easy to make and adding other vegetables will enhance its nutritive value further.
Corn is an entirely safe food. However, some corn products are unsafe and should be avoided during pregnancy:
Popcorn contains trans fat. Overconsumption of popcorn during pregnancy will hinder its healthy progression. Likewise, salted, buttered, and caramelized popcorn are not healthy options during pregnancy.
[Read: Benefits of Eating Popcorn During Pregnancy]
Corn syrup is a sweetener that is made from the starch of corn. It is used in various food products. Corn syrup has a high glycemic index (6), which means it can cause rapid spikes in blood sugar levels. Pregnant women, especially those with gestational diabetes or insulin resistance, should be cautious about consuming foods with high glycemic indices to help manage blood sugar levels.
Corn is rich in carbohydrates and nutrients. Therefore, eating sweet corn every day might lead to weight gain during pregnancy.
It is important to cook sweet corn well so that it turns tender. Also, it is important to chew the corn well before ingesting it. Otherwise, eating sweet corn during pregnancy may bring about issues associated with indigestion.
Sweet corn is high in B vitamins, iron, potassium, and zinc, all of which are vital minerals. All of them are necessary for the baby’s healthy growth and development.
Sweet corn is rich in antioxidants. When you eat sweet corn when pregnant, these antioxidants can get passed on to your baby. The phytochemicals can improve your baby’s immunity too.
Sweet corn is a rich source of thiamine. This is an important component for brain function. It can also promote your fetus’ brain development.
Sweet corn is rich in fatty acids. Overconsumption of this can lead to heart-related issues. Especially when you are pregnant and the heart is already stressed more than usual.
Frozen food is not advisable during pregnancy. Pregnant women are advised to opt for fresh sweet corn over frozen ones. Adding frozen sweet corn that is not cooked well can lead to food poisoning.
Reference
Read Also: Why Green Peas Are The Perfect Food During Pregnancy?
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