Corn-related diets linked to longevity, eye health

Prof. Raphael Nyarkotey Obu Life Jul - 20 - 2024 , 12:01

CORN (scientific name Zea mays), called maize in Spanish, has been a staple ingredient in South, Central and North America for thousands of years.

Corn can have diverse colours, including red, pink, black, purple, multicoloured and blue.

Nutrition facts
One large ear (about 118 grams) of boiled sweet yellow corn contains roughly: 127 calories; 29.6 grams carbohydrates; 3.9 grams protein; 1.5 grams fat; 3.3 grams fibre; 0.3 milligrams thiamine (17 per cent Daily Value (DV); 54.3 micrograms folate (14 per cent DV); 7.3 milligrams vitamin C (12 percent DV); 1.9 milligrams niacin (10 percent DV); 1 milligram pantothenic acid (10 per cent ; V); 88.5 milligrams phosphorus (9 per cent DV); 0.2 milligrams manganese (9 per cent DV); 30.7 milligrams magnesium (8 per cent DV); 250 milligrams potassium (7 per cent DV); 310 international units vitamin A (6 per cent DV); 0.1 milligrams riboflavin (5 per cent DV); 0.7 milligrams zinc (5 per cent DV); 0.1 milligrams vitamin B6 (4 per cent DV); 0.5 milligrams iron (3 per cent DV) and 0.1 milligrams copper (3 per cent DV).

Also, one large corn contains some vitamin E, vitamin K, choline, calcium, selenium, omega-3, and omega-6.

Health benefits

Today, levels of obesity, hypertension, and insulin resistance are high among Ghanaians. Recently, a report has it that about 35 per cent of Ghanaians are hypertensive.

Finding solutions to the rising causes of hypertension and diabetes appears to be in our kitchen. For instance, one study by Kwon et al.( 2007) found that changes in dietary patterns of these populations toward consuming more high-calorie foods, sugar, refined grain flour, and sweetened beverages have resulted in far more health risks than their previous diet based primarily on corn, legumes, rice and vegetables.

This means that to avert the rising cases of hypertension and others, we have to shift from the reliance on the western diet and adopt our traditional diet made from corn related such as banku, kenkey, akple, etc.

The researchers believe that a return to traditional dietary patterns can help reduce these disease problems because of a better balance of calories and beneficial nutrients.

They note that staple crops like corn and legumes have antidiabetic, antioxidant, and anti-hypertension potential. These foods also provide certain protective phenolic phytochemicals that are beneficial for heart health, reversing hypertension as a natural remedy for high blood pressure, and controlling blood sugar levels.

Eye health

Three studies( Abdel-Aal et al., 2013; Moeller et al. 2000; Carpentier et al., 2009) found that dietary consumption of antioxidants, especially carotenoids like zeaxanthin and lutein, could boost eye health.

Three studies( Kean et al., 2008; Hu et al. 2011; Maiani et al., 2009) found that Lutein and zeaxanthin are the major carotenoids in corn, which are linked up to about 70 per cent of the total carotenoid content though, their levels are low in white corn. The coloured corn is ideal for those with eye problems and looking for eye-health foods.

Three observational studies( Vu et al., 2006; Seddon et al., 1994; Cho et al., 2008) found that high dietary intake of lutein and zeaxanthin may be protective, but not all studies agreed with this proposition.

However, one old study by Seddon et al., (1994) in 356 middle-aged and older adults found a 43 per cent reduction in the risk of macular degeneration in those with the highest intake of carotenoids, especially lutein and zeaxanthin, compared to those with the lowest intake.

This means eating corn-related diets should be taken seriously.

Additionally, for those with eye issues, your diet is corn related.

Corn, weight

Levy, J (2019) article explained that based on what we see from populations who eat a lot of unprocessed corn, it shouldn’t. Corn is low in calories and provides nutrients. A large ear only has about 127 calories, making it a reasonable addition to a healthy meal.

She added: “In fact, this is less than most grains and is roughly equivalent to eating a nutritious banana, except the corn has much less sugar and more protein and fibre.

Corn, diabetes

One study by Tay et al., (2015) found that low-carb diets are more effective at managing diabetes. The study used 115 adults with obesity and type 2 diabetes and found that eating a diet with only 14 per cent of calories coming from carbs resulted in more stable blood sugars and a reduced medication need compared to getting 53 per cent of the daily calories from carbs.

Levy, J (2019) asserts that eating fewer other corn products, especially high-fructose corn syrup, may help prevent diabetes.

For instance, one study by Goran et al.,(2013) found that the prevalence of diabetes was 20 per cent higher in countries with easier access to high-fructose corn syrup, compared to areas where the syrup was not readily available.

An earlier 24-year study by Bertoia et al., (2015) from Harvard in 133,468 adults found that each additional daily serving of corn was associated with a 2-pound (0.9-kg) weight gain per four-year interval.

Potatoes, peas, and other starchy vegetables did not contribute to as much weight gain. Though studies have been mixed here. Corn can spike your blood sugar and may contribute to weight gain when consumed in excess. Individuals who have diabetes or are trying to lose weight may want to limit their intake.

They might also reduce their intake of corn-related Ghanaian diet specifically banku. For instance, one Ghanaian study by EliCophie et al. (2017) found that banku has a glycemic of 73 and kenkey is 41.

This means though kenkey is a corn-derived food, it is good for consumption by diabetics. Banku on the hand though derived from corn related is too high on the glycemic index. However, diabetics should just watch the size of banku they eat.

This will also help them to derive numerous benefits from corn.

Corn, downsides

Corn is generally considered safe. However, some concerns exist. This article was based on natural corn. There are concerns about GMO-related corn. For instance, one study by Vendômois et al., (2009) revealed that when mice were fed three different strains of GMO corn, they experienced negative reactions in their kidneys, livers, and detoxifying organs.

There is also concern about high fructose corn syrup (HFCS). HFCS is a fructose-glucose liquid sweetener alternative to sucrose (common table sugar). It’s completely man-made, and highly processed, and was first introduced to the food and beverage industry in the 1970s as a cheap way to sweeten processed foods.

Antinutrients in corn

Like all cereal grains, whole-grain corn contains phytic acid (phytate). Schlemmer et al., (2009) found that Phytic acid impairs your absorption of dietary minerals, such as iron and zinc, from the same meal.

While usually not a problem for people who follow a well-balanced diet, it may be a serious concern in developing countries where cereal grains and legumes are stapled foods.

This notwithstanding, three studies (Schlemmer et al., 2009; Centeno et al. 2011; Leenhardt et al., 2005) found that soaking, sprouting, and fermenting corn can reduce phytic acid levels substantially. This is why akple could be dangerous as it doesn’t go through these procedures. Once the corn is dried, it goes straight for milling and is used for preparing akple.

The writer is a Professor of Naturopathic Healthcare, medical journalist, author, and science writer.
E-mail: professor40naturopathy@gmail.com