Is Sweet Corn Good for Weight Loss?

corn for weight loss
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Most of us relate to the tempting smell of boiled corn topped with a dollop of butter, some salt, lime juice and some spice. Whether you have the corn directly off the cob or shelled corn in a handy bowl- it makes for a delightful snack.

Today, we also use this corn in salads, pasta, pizzas, pulav and mixed veg gravies. If you thought corn is healthy and can help you lose weight, you are just partly right.

Confused? Let’s learn if you can use corn (maize) for weight loss

P.S: In this article, we are discussing sweet corn. 

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Say ‘Hello’ to Sweet Corn!

If you think of sweet corn when you hear the word ‘corn,’ you may be surprised to know that there are several varieties of corn (maize) – white, purple, yellow, and red. The most commonly found and consumed variety of corn is the sweet corn.

Sweet corn is harvested when it is fully matured. It is also called sugar corn, a hybridised variety of corn bred for its high sugar content.

The Nutritional Value of Sweet Corn

Here’s what the nutrition profile of sweet corn looks like:

Nutritional Value of Sweet Corn

Sweet corn also contains:

  • Moderate level of proteins and vitamins (vitamins A, B3, C)
  • Folic acid
  • Fibre
  • Potassium
  • Carotenoids (xanthophylls, lutein, zeaxanthin)
  • Other antioxidants like ferulic acid

Though sweet corn has been modified to have high nutrient value, it is said to contain 86 calories per 100 g. This high caloric content of corn makes it unsuitable for people with chronic health conditions like diabetes.

This also means sweet corn for weight loss is not a good idea.

Is Sweet Corn Safe?

Since sweet corn has high sugar, it is not recommended for people with diabetes or those hoping to shed some extra kilos. It is important to understand that the native white corn available in India is healthy as it contains less sugar.

So, if you are trying to keep your blood sugar levels within the normal range or wish to lose weight, avoid sweet corn at all costs. It is recommended that you ask your doctor about consuming white corn.

Ways to Incorporate Sweet Corn in a Weight Management Diet

Several small studies, though not conclusive, have shown the benefits of corn (sweet corn)- from reducing cancer risk to diabetes, heart disease and neurodegenerative diseases. The fibre content and nutrients give corn a ‘healthy’ profile, making it an effective addition to your weight loss diet.

However,  if you are wondering- Is corn good for weight loss, the answer is a disappointing NO! This is because corn has a lot of starch and sugars, making it high in calories.

If you still wish to incorporate it into your diet, speak to your dietician about the right quantity and way. Since corn is starchy, combining it with protein and fiber is best to make it a balanced meal.

Eating corn with chapati, rice, pasta, etc., increases the caloric intake and causes weight gain. For this reason, sweet corn may not be good for weight loss.

What is the Best Time to Eat Corn for Weight Loss?

Since sweet corn has high starch, sugars, and calories, it is not recommended for weight loss, for people with diabetes, or for people with liver conditions. So, if you are looking for healthy ingredients for your weight-loss diet, you may want to skip sweet corn. 

Who Can Consume Sweet Corn?

Now that we know who should not consume sweet corn, here’s who can!

  • Growing and active kids who have high nutrient requirements
  • Healthy adults without diabetes who participate in intense physical activities, including marathon runners, trekkers, etc.
  • Healthy adults without diabetes or other chronic ailments can add sweet corn to their meals.


Sweet corn is the most popular variant of corn consumed worldwide. Well, and rightly so, as this corn is tasty, flavourful, sweet, and versatile.

However, contrary to popular belief that sweet corn can help in weight loss, it may contribute to weight gain due to its high caloric content. Sweet corn has several micronutrients that offer health benefits, but for people who are overweight, obese, or living with chronic conditions like diabetes, it may result in excess weight gain and trigger liver damage.

Wish you could eat sweet corn for weight loss or need help with weight loss? Sign up for Fitterfly’s Weight Loss here. To know more about the program, speak to us or contact us at 08069450746 today!

- By Fitterfly Health-Team

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