I’ve been asking myself this question since first seeing the 2007 documentary, King Corn. This film tells the story of how corn came to be the villain in our food supply when it once was revered as the seed of life. 

Cultures throughout Mesoamerica historically relied on corn as a staple for tamales and tortillas, polenta, and grits. Corn has been cultivated for thousands of years, providing nourishment to millions, especially once early farmers learned to consume it with potash, which releases niacin, the essential B vitamin in corn. Corn also lacks some essential amino acids (tryptophan and lysine), which are supplied when combined with beans or legumes.

But corn has gotten a bad rap because this poor plant has been so fully exploited: 85% of corn in America has been genetically modified to produce an insecticidal protein; it’s been sprayed with toxic herbicides and pesticides and refined and processed into corn oil, cornmeal, corn starch, animal feed, and into plastic bags, and ethanol to run our cars. But the bulk of the problem is the corn by-product known as high fructose corn syrup (HFCS, now renamed “corn sugar” to avoid the negative association of HFCS).  

And there is plenty of reason to be concerned about its now ubiquitous presence in our food supply. Decades ago, when corn became a subsidized commodity and high-fructose corn syrup was introduced into the American food supply, the rates of obesity and diabetes began to soar. Corn was suddenly in everything we eat, from soft drinks to salad dressings and peanut butter, and our waistlines grew just like the livestock we fatten with corn.

The Good:

Corn is unique in that it grows as a vegetable that can be eaten off of the ear, but it becomes a grain when dried. Natural corn is rich in B vitamins, fiber, magnesium and the bright yellow phytonutrient, lutein. Lutein migrates to the retina of the eyes to help prevent macular degeneration and offers some cardioprotective benefits as well. And corn is a gluten-free grain, as long as it isn’t processed in a mill that also processes wheat, barley, or rye.

The Bad and the Ugly:

A very small percentage of Americans (estimated 1% - 2%) have a true corn allergy, with symptoms that range from hives to diarrhea or anaphylaxis. Corn contains a protein called zein, which shares some characteristics with gluten and gliadin, the toxic proteins in wheat, barley, and rye. Given its broad presence in our food supply, it is wise to read labels and avoid the spectrum of ultra-processed foods in which corn derivatives are present. But you were doing that anyway, right?

Caveat Emptor (or buyer beware):

BUY ONLY ORGANIC CORN to avoid ingesting the genetically modified proteins, pesticides and herbicides that are used to grow it in America. Strictly avoid corn oil, corn syrup/sugar, corn chips and the range of refined and processed products in which corn is present.  Instead, choose brands like Bob’s Red Mill Organic polenta, which is widely available in grocery and health foods stores nationally.

Although I know that some people may disagree with my stand that corn can have a place in a healthy diet, I will continue to advocate enjoying small amounts of non-GMO, seasonal corn for those who do not have allergies or other physical reactions to it.

Corn is delicious when the kernels are cut fresh off the ear and sauteed in olive oil with red onion and garlic, peppers, beans, and herbs. Like me, you may also enjoy a small serving (1/2 cup) of organic polenta (or grits) to “ground” a meal during the colder winter months. 

The Take-Away:

Corn can be health promoting or problematic, depending on the form and frequency with which it is eaten. Moderation is the key to success. Unless you have a corn allergy, celiac disease or another serious autoimmune condition, an occasional serving of organic fresh corn or corn meal (grits/polenta) can be a welcome addition to your diet.

A great way to enjoy fresh corn is in my wonderful Summer Succotash recipe. Make it soon and then let me know what you think! Enjoy!

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