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 Benefits of Baby Corn

  Last Updated : May 14,2019

Benefits of Baby Corn

Baby corn typically forms a part of stir-fries to soups and salads and even subzis. The taste is not as sweet as the mature sweet corn but quite acceptable by most, whether kids or adults. Its crunchiness is one of its major attraction for all. Moreover, it doesn’t require too much cleaning and cooking and can be easily stored for days as well, so it’s a very handy addition to meals in minutes.

Baby corn are just regular corn which are hand-picked before maturing. Their nutrient profile varies slightly with the mature corn.

5 Health Benefits of Baby Corn

Low in carbs : Since baby corn are picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low. 

Brimming with Fiber : Fiber is a nutrient which is required to keep the digestive tract healthy. It acts as a broom and helps maintain healthy bowels and avoid constipation Baby corn is a good source of fiber (3.5 g from ½ cup) and thus can be added to meals. So next time you can make a soup, just chop some baby corn, blanch it and add it to your favourite soup. 

Good Source of Folate : Baby corn pretty much lends a good amount of folate (26.4 mcg per half cup) to your meals. Folate is necessary for the brain development of the growing fetus and to prevent neural tube defects. Thus baby corn by way of Spinach and Baby Corn is a healthy addition to a pregnancy diet. This one dish meal is a way of piling up on many key nutrients with lesser efforts. 

Nutrient Dense : Along with some amounts of calcium, zinc and iron, it also has notable amount of B vitamins, especially vitamin B1 (Thiamine). However since they are picked early, they have less vitamin A as compared to sweet corn. 

Fairly Good Source of Vitamin C : ½ cup of baby corn fulfils about 12.5% of day’s requirement for vitamin C. This vitamin is a key nutrient for collagen synthesis in body, which is a must to keep your skin elastic and glowing. Vitamin C also helps to build immunity and your ability to fight diseases. Learn how to cook Vitamin C rich delicacies.

Baby Corn v/s Sweet Corn

As mentioned sweet corn is the matured corn, so it has more carbs. ½ cup of baby corn has approximately 6.7 g of carbs compared to ½ cup of sweet corn (76 g) which has 14.6 g of carbs. The calories difference is also to be noted. 132 calories of sweet corn as compared to 42 calories of baby corn. These facts clearly indicate that baby corn is a more healthier corn option if asked to choose between the 2 varieties. 

While weight watchers and those on low carb diets can consider adding baby corn to their diet because of its high fiber content, it wouldn’t be wise for them to rely on it as a sole source of fiber in a meal. Explore this corn variety along with other veggies which are rich in fiber and also contribute many other antioxidants. Nevertheless it has less fat (0.7 g) too. Try Baby Corn Palak if you are in a mood to enjoy it as subzi and Mushroom Broccoli Baby Corn and Zucchini Salad with Honey Orange Dressing on days when you want to rely on salad as a source of key nutrients. 

While not much is known about the glycemic index scale of baby corn, it is considered that since it is less starchy than sweet corn, its glycemic index would be comparatively lower. For diabetics who want to enjoy corn, definitely baby corn is a healthier alternative. Sensibly adding it to your diet would be like acting wise. Keep an eye on the portion size always, that’s very important to have controlled amount of starch per day. And pair it with a source of protein like paneer or say sprouts, for a better control over blood sugar levels. Toss in some veggies too if you like them as we have done in Stir-fried Paneer Broccoli and Baby Corn Salad. But stay steer off adding it to white pastas, pizzas and other calorie and fat laden recipes. Also read if Popcorn is healthy for Diabetes?

Those with cardiac problems too have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. They can perhaps enjoy it by way of Avocado Salad, which also has a good dose of heart-friendly omega – 3 fatty acids

Do pay attention to freshness when it comes to choosing baby corn. Cross out the canned baby corn downright and choose fresh ones which are firm and tender. 

Nutritive Information for Baby Corn :

½ Cup of baby corn is about 58 grams
RDA stands for Recommended Daily Allowance.

Energy – 42 calories
Protein – 1.6 g
Carbohydrate – 6.7 g
Fat – 0.7 g
Fiber – 3.5 g

See full nutritional details of baby corn in Baby corn glossary click here.

benefits of baby corn

 by Tarla Dalal
A unique combination of baby corn and spinach forms the filling for these sumptuous parathe. Make sure you chop the baby corn finely so it binds well when sautéed with the spinach and green chillies. This will ensure the filling stays together when folded into the rotis. Serve these delectable Spinach and Baby Corn Parathas hot and fresh with a selection of pickles.
This unique salad features a selection of exotic ingredients, which are semi-cooked with onions and garlic and dressed in a tangy, herby and sweet dressing of honey and orange juice. We have chosen a multi-textured combination of ingredients for this salad – capsicum for crunch and colour, baby corn for its tenderness, broccoli for its mealy texture, zucchini for its juiciness and mushroom for its chewiness. Perked up with a garnish of lettuce and a dressing that is bursting with flavour, these ingredients turn into an exotic treat that will amaze you. Serve the Mushroom, Broccoli, Baby Corn and Zucchini Salad with Honey Orange Dressing immediately after preparation, and make sure the cooked ingredients cool down before tossing in the dressing. Try your hand at other interesting salads like the Chick Pea Salad with Mint Dressing and the Fruit and Vegetable Salad with Apple Dressing .
Sautéed in just a teaspoon of oil, this elegant salad is an excellent source of calcium thanks to the combination of paneer, broccoli and bean sprouts. The Stir-fried Broccoli, Baby Corn and Bean Sprouts Salad is like a booster dose for your bones! Onion seeds adds an Indian touch to this nutritious salad.
Avocado is a treasure trove of nutrients, yet many people are unsure of how to incorporate it in their diet. Most often, we find people making milkshakes and puddings over and over again – because of the unusual texture of avocadoes – till the family gets oh-so-bored of it! In this Avocado Salad, this vitamin E rich ingredient is innovatively tossed into a salad with crunchy veggies and a zinc-filled honey dressing. You will love this wonderful salad, and the shiny hair it will give you!
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