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Home arrow Nutrition arrow Weight Management arrow Is Corn Good for Weight Loss? 5 Surprising Benefits Revealed

Is Corn Good for Weight Loss? 5 Surprising Benefits Revealed

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 12, 2023
3 min read 1192 Views 0 Comments
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If you often ask yourself, “Is corn good for weight loss?” – this article is for you. Read to the end to find out why corn has various health benefits for the body and why consuming it could help you lose weight.

is corn good for weight loss

Many individuals struggling with weight control may be frustrated if they don’t see the results as fast as they wish to. Some give up and go back to unhealthy eating habits, while some try different things to determine the best method to shed weight.

A healthy diet is important for weight loss, and some people try to incorporate certain meals to see if they can cut down some pounds. Corn is one of those foods, but can you add it to your weight loss diet?

This article explains if consuming sweet corn helps reduce weight, what its benefits are, and if it is bad for individuals who want to lose weight. Plus, our nutritionist has expert advice; read to the end to find out what she has to say!

Is Corn Good for Weight Loss?

Corn is good for weight loss because it has fiber properties. Corn’s fiber content helps in digestion to keep you full longer; hence you eat less. You are more likely to shed pounds when you reduce your daily calorie consumption.

Also, sweet corn has antioxidants that improve metabolism, another essential weight loss function in the body. Metabolism helps break down food into energy, increasing your chances of shedding weight.

Corn for Weight Loss Benefits

Corn has numerous health benefits because it has a high nutritional value, is rich in antioxidants, versatile, and naturally gluten-free. These health benefits are explained as follows:

#1 High in fiber

Corn’s high dietary fiber content slows down digestion and reduces individuals’ appetite, helping them lose weight. You shed pounds when you don’t eat as frequently. Therefore, your calorie intake goes down, aiding weight loss.

Eating 30 grams of fiber daily may help with weight loss. Sweet corn is high in fiber, helping you reach your daily fiber intake requirement for losing weight.

#2 Rich in antioxidants

Eating healthy amounts of corn gives you vitamin C, an antioxidant that fights free radicals that damage cells and cause conditions like heart disease and cancer. 

When your heart health is at optimum and you’re free from illnesses, you are more likely to focus on your target weight.

#3 Versatile

Sweet corn is versatile as you can make it in different ways to consume it. 

Roast, boil, or chargrill the corn to make a delicious, low-fat snack. Alternatively, include it in your salads to get its nutritional benefits while helping you lose weight.

#4 High nutritional value

The high nutrition value is another health benefit of eating corn. Corn is rich in vitamins, minerals, and proteins, which your body needs daily.

It contains potassium, magnesium, phosphorus, iron, selenium, and other microelements to keep you healthy.

#5 Naturally gluten-free

Sweet corn is one of the starchy vegetables that are naturally gluten-free. Therefore, it is a safe option for individuals who are gluten intolerant. 

Is Corn Bad for Weight Loss?

Corn may be bad for weight loss if you consume processed corn products like corn chips, corn flour, corn tortillas, corn syrup, and popcorn.

Processed corn is not as healthy or nutritious as unprocessed ones because refined products are stripped of their nutrients when processing.

They also have high added sugar and salt amounts, which are ingredients you should eat in moderation because they can make you gain weight.


Can I eat corn every day?

You can eat corn every day, but you should moderate your intake if you don’t want to gain weight. Eating an additional daily sweet corn serving can contribute to a 2-pound weight gain in 4-year intervals.

Is corn better than rice?

Yellow corn could be better than white rice because it has a higher dietary fiber as well as fewer carbohydrates and calories. It also has more riboflavin, vitamins A, C, and B6, and potassium than white rice. Its high fiber content makes it better than white rice.

Is corn keto-friendly?

Sweet corn or corn chips are not keto-friendly, as they are too high in net carbs and too low in fats. A keto diet should be low in carbs and high in fats; therefore, corn is not the best choice when it comes to keto. Tamales made from corn are also not keto-friendly.

A Word From Our Dietitian

Corn is great for weight loss because it has many health benefits the body needs to keep its processes running smoothly.

Sweet corn has fiber content and resistant starch, and its low-calorie content makes sweet corn good for shedding weight.

Also, corn is gluten-free, making it safe for gluten intolerant individuals to enjoy a juicy corn snack. Besides, it has important vitamins, antioxidants, and essential minerals that maintain healthy skin and eye health.

A significantly low percentage of corn grown globally is genetically modified. Genetically modified corn is mostly used in processed foods like high fructose corn syrup, corn chips, breakfast cereal, and corn oil. You can control what you consume by buying government-certified organic corn only.

Avoid eating corn in all its varieties, including popcorn, if you are on a keto diet. Corn is high in net carbs and low in fats, which isn’t ideal for ketosis.


Consuming corn keeps you satiated for longer periods in between meals, making you consume fewer calories and eventually lose body fat. It is bad for weight loss if you consume processed corn foods high in sodium and added sugars. Cooking corn and consuming it moderately if you want to lose body weight is recommended. However, you should avoid it if you are on a keto diet.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 12, 2023
3 min read 1192 Views 0 Comments

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