The Goodness of Corn

Maize,makkai,or our good old bhutta is one of the chief sources of energy in the human diet.

Maize,makkai,or our good old bhutta is one of the chief sources of energy in the human diet. Ranking second in world grain production,after wheat,it is one of the most important crops in the world.
A brief historical review reveals that maize grass cultivation originated in Mexico about 10,000 years ago. Known as poor mans cereal,it has many nutritional qualities.

A study at Cornell University indicates that cooking corn unleashes beneficial nutrients including carotenoids plant version of vitamin A that can substantially reduce the chance of heart disease and cancer. Further,it is reported that cooking corn significantly boosts the grains health-giving anti-oxidant activity.

Despite conventional opinion that processing fruits and vegetables lowers their nutritional value,cooked corn retains its anti-oxidant activity despite the loss of vitamin C. In fact,cooking increases the anti-oxidants in corn by about 53 per cent. Cooked corn also releases ferulic acid,a cancer-fighting compound. These benefits are more pronounced in sweet corn.
Ferulic acid is a unique phyto-chemical found mostly in grains and in very low amounts in fruits and vegetables. It is found in very high levels in corn. Cooking corn increases the amount of ferulic acid significantly.

Although corn is yellow due to carotene,it has small amounts of beta-carotene. The role of carotenes in the prevention of oxidative reactions and cancers is noteworthy.
Rich in carbohydrates,corn provides minerals and vitamins like potassium,phosphorus,iron and thiamine. Corn oil is rich in poly-unsaturated fatty acids 55 per cent,mono-unsaturated fatty acids 32 per cent and saturates 12 per cent. The former two lower LDL bad cholesterol. Corn oil,therefore,is a good choice for heart patients.

Indian preparations use the entire grain as in makkai ki roti made from corn meal,bhuna bhutta corn on the cob,popcorn and most sweet corn preparations. Baked preparations and soups also employ the whole grain. The difference lies in the lack of dietary fibre in the refined form. Fibre is of two typessoluble and insoluble. The soluble type lowers blood cholesterol and blood glucose. The insoluble fibre is beneficial for bowel function. Deficiency of dietary fibre has been linked to constipation,cancer,high cholesterol,diabetes,obesity and hypertension. Corn meal provides a total of 15 per cent fibre of which nine per cent is soluble.

The processing and refining that goes into the manufacture of cornflakes,removes the fibre-rich pericarp and germ. This depletes the grain of most of its proteins,fat,fibre,vitamins and minerals. Corn flakes manufacturers fortify and enrich the cereal with vitamins and minerals to compensate for some of these losses.
The glycemic index ability of food to raise blood sugar of corn is fairly high and therefore,must be taken in moderation by weight watchers and diabetics. Being gluten free,it is suitable for people with gluten intolerance or celiac disease.