Corn, yellow (Northern Plains Indians)
Category: American Indian/Alaska Native Foods Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
119
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 75 (63.3%) |
| Fat | 27 (22.8%) |
| Protein | 16 (13.8%) |
| Total | 119 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 19 (66.3%) |
| Protein | 4.1 (14.5%) |
| Fat | 3.0 (10.6%) |
| Water | 1.8 (6.4%) |
| Ash | 0.6 (2.2%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in fiber which aids digestion and helps you feel full for longer
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Contains antioxidants like lutein and zeaxanthin which are good for eye health
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Rich in manganese which helps the body form connective tissue, bones, and blood clotting factors
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Provides vitamin B1 which is important for converting food into energy
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Contains phosphorus which helps build strong bones and teeth
Risks
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High in calories. Dried corn is high in calories and should be consumed in moderation as part of a balanced diet
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May cause blood sugar issues. Dried corn is high in carbohydrates and can cause blood sugar spikes in some individuals
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Lacks protein and nutrients. Dried corn alone does not provide a complete set of essential nutrients and should be consumed with other protein-rich and nutrient-dense foods
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May cause digestive issues. The fiber in dried corn can cause gas, bloating or diarrhea in some individuals, especially those not used to high-fiber foods
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Contains anti-nutrients. Dried corn contains phytic acid, an anti-nutrient that can reduce absorption of minerals like iron and zinc if not soaked or prepared properly
Additional Information
Corn, dried, yellow (Northern Plains Indians) is a nutritious food product that offers several health benefits. This variety of corn has been a staple in the diet of Northern Plains Indians for centuries, providing them with essential nutrients and energy. However, it is important to note that there are also some potential risks associated with its consumption.
One of the primary attributes of dried yellow corn is its high fiber content. Fiber is crucial for maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels, reducing the risk of developing type 2 diabetes. Additionally, a diet rich in fiber has been associated with a reduced risk of cardiovascular disease and certain types of cancer.
Dried yellow corn is also a good source of complex carbohydrates. These carbohydrates are the body's main source of energy and are essential for fueling physical activity and brain function. The slow release of energy from complex carbohydrates helps maintain stable blood sugar levels and prevents energy crashes.
Furthermore, corn is rich in various vitamins and minerals. It contains significant amounts of vitamin B1 (thiamine), which is necessary for converting food into energy and maintaining a healthy nervous system. It also provides vitamin B5 (pantothenic acid), which plays a crucial role in hormone production and metabolism. Additionally, dried yellow corn is a good source of folate, a B-vitamin important for cell growth and development, particularly during pregnancy.
Corn also contains several essential minerals such as magnesium, phosphorus, and manganese. Magnesium is involved in over 300 enzymatic reactions in the body and is necessary for maintaining normal muscle and nerve function. Phosphorus is essential for strong bones and teeth, while manganese acts as an antioxidant, protecting cells from damage caused by free radicals.
Despite its numerous nutritional benefits, there are some potential risks associated with consuming dried yellow corn. One concern is the high calorie content of corn, which can contribute to weight gain if consumed excessively. It is important to practice portion control and incorporate corn into a balanced diet.
Another consideration is the potential for corn to be genetically modified (GM). GM corn has been altered to resist pests or tolerate herbicides, and there is ongoing debate about its safety. If you are concerned about GM foods, it is recommended to choose organic or non-GMO verified corn products.
Lastly, some individuals may have an allergy or intolerance to corn. Allergic reactions to corn can range from mild symptoms like hives or digestive discomfort to severe reactions like anaphylaxis. If you have a known allergy or sensitivity to corn, it is essential to avoid consuming dried yellow corn and products containing corn.
In conclusion, dried yellow corn (Northern Plains Indians) is a nutritious food product that offers several health benefits. It is rich in fiber, complex carbohydrates, vitamins, and minerals. However, it is important to be mindful of portion sizes, potential genetic modification, and individual allergies or intolerances. Incorporating dried yellow corn into a well-balanced diet can contribute to overall health and well-being.