Cravings strike at the most unexpected time, and they can be difficult to overcome and resist, especially if you are trying to lose weight. But who said you have to give up tasty food for health? Corn, a versatile grain, can be an enjoyable and easy addition to your weight loss journey. From savoury soups and salads to snacks, there is a corn recipe to satisfy every craving. So, the next time you are hungry, try one of these tasty and simple corn recipes to satisfy your cravings without compromising your weight loss goals.

7 tasty and healthy corn recipes for weight loss

Check out these best healthy and delicious corn recipes to help you lose weight, as explained by nutritionist Susmita N:

1. Grilled corn salad

Making time: 20 minutes

Ingredients:

• 2 ears of corn
• 1 diced cucumber
• 1 diced red onion
• 1 diced tomato
• 1 tablespoon of olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh parsley for garnish

Method:

1. Grill the corn until charred. Let it cool and cut the kernels off the cob.

2. Mix the corn with cucumber, onion, and tomato in a bowl.

3. Drizzle with olive oil and lemon juice. Add salt, pepper, and parsley.

4. Toss and serve.

Eating corn recipes can help you lose weight. Image courtesy: Adobe Stock

2. Corn and avocado salsa

Making time: 10 minutes

Ingredients:

• 1 cup of boiled sweet corn kernels
• 1 avocado, diced
• 1 diced red onion
• 1 diced tomato
• 1 tablespoon of lime juice
• Fresh cilantro
• Salt to taste

Method:

1. Combine corn, avocado, onion, and tomato in a bowl.

2. Add lime juice and cilantro and mix well.

3. Season with salt and serve with whole-grain crackers or as a side dish.

3. Corn and spinach stir fry

Making time: 15 minutes

Ingredients:

• 1 cup of corn kernels
• 1 cup of fresh spinach
• 1 minced garlic clove
• 1 teaspoon of olive oil
• Salt and pepper to taste

Method:

1. Heat olive oil in a pan, add garlic, and sauté until fragrant.

2. Add corn and cook for 3-4 minutes.

3. Add spinach and stir until wilted.

4. Season with salt and pepper, and serve as a healthy side or main dish.

4. Corn and black bean soup

Making time: 25 minutes

Ingredients:

• 1 cup of corn kernels
• 1 cup of cooked black beans
• 1 chopped onion
• 2 garlic cloves, minced
• 2 cups of vegetable broth
• 1 teaspoon of cumin powder
• Salt and pepper

Method:

1. In a pot, sauté onions and garlic until soft.

2. Add corn, black beans, broth, cumin, salt, and pepper.

3. Simmer for 10-15 minutes. Blend part of the soup for a creamy texture or leave it chunky.

5. Corn and chickpea salad

Making time: 15 minutes

Ingredients:

• 1 cup boiled corn kernels
• 1 cup boiled chickpeas
• 1 diced cucumber
• 1 diced tomato
• 1 tablespoon of olive oil
• Juice of 1 lemon
• Fresh cilantro
• Salt and pepper

Method:

1. Mix corn, chickpeas, cucumber, and tomato in a bowl.

2. Drizzle with olive oil and lemon juice, and toss.

3. Garnish with cilantro, season with salt and pepper.

6. Corn and quinoa bowl

Making time: 20 minutes

Ingredients:

• 1 cup boiled corn kernels
• 1 cup cooked quinoa
• 1 diced avocado
• 1 tablespoon of olive oil
• Juice of 1 lime
• Fresh cilantro
• Salt and pepper

Method:

1. In a bowl, combine corn, quinoa, and avocado.

2. Drizzle with olive oil and lime juice.

3. Garnish with cilantro, season with salt and pepper, and mix well.

7. Corn and vegetable soup

Making time: 30 minutes

Ingredients:

• 1 cup corn kernels
• 1 cup diced carrots
• 1 diced celery stalk
• 1 onion, chopped
• 2 cups vegetable broth
• Salt and pepper

Method:

1. Sauté onions, celery, and carrots in a pot until soft.

2. Add corn and vegetable broth. Simmer for 15-20 minutes.

3. Season with salt and pepper. Blend part of the soup for a creamy texture or leave some chunky bits.

Corn recipes for weight loss: How does it help?

Corn is often overlooked as a weight-loss aid, but it can be a valuable addition to a healthy diet. Here’s how:

1. Rich in fibre

Corn is a fibre-rich food, as found in a study published in the Food Science and Human Wellness that can help you lose weight. When you eat corn, the fibre in it helps you feel full for a longer time. This means you are less likely to snack between meals and overeat. Fibre also helps your body digest food more slowly, which can help you feel satisfied and control your appetite. So, by adding corn to your diet, you can help yourself feel full and satisfied, making it easier to stick to your weight loss goals.

2. Low in calories

Corn is a low-calorie food, as found in a study published in the International Journal of Current Microbiology and Applied Sciences that can help you lose weight. When you eat corn instead of higher-calorie snacks, you are taking in fewer calories overall. This can help you create a calorie deficit, which is essential for weight loss. So, by choosing corn as a snack or meal option, you can help yourself reduce your calorie intake and support your weight loss efforts.

3. Rich in nutrients

Corn is rich in nutrients that can help you lose weight. It contains vitamins and minerals that support your overall health, including your metabolism, as found in a study published in the International Journal of Current Microbiology and Applied Sciences. A healthy metabolism helps your body burn calories efficiently, which can aid in weight loss. Additionally, the nutrients in corn can help you feel energised and focused, making it easier to stick to your weight loss goals.

Are there any side effects of corn?

Even though corn offers several health benefits, it can have some side effects, particularly when consumed in excess or for certain individuals, as explained by the expert.

• Corn is relatively high in carbohydrates, which could contribute to weight gain if consumed in large amounts.
• Some individuals may be allergic to corn, which can lead to digestive issues or skin reactions.
• Corn contains cellulose, which some people find difficult to digest, leading to bloating or gas.
• Corn, especially in processed forms, may cause blood sugar spikes, making it unsuitable for diabetics in large quantities.
• Corn contains phytic acid, which may interfere with the absorption of essential minerals such as zinc and iron.

Corn soups can help you lose weight. Image courtesy: Pexels

Who should avoid corn recipes?

• Pregnant women: Enjoy corn in moderation, focusing on fresh and minimally processed forms. Avoid excessive consumption, especially if you have gestational diabetes or other concerns.
• Children: Ensure corn is prepared for younger children in a safe environment to avoid choking. Also, it should be integrated as part of a balanced, nutrient-rich diet.

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