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Digital Subscriptions > Healthy Food Guide > May-17 > SWEETCORN


Convenient and reliably tender and sweet, either canned or frozen kernels are a nutritious option


CORN KERNELS GET THEIR BRIGHT yellow colour from lutein, an antioxidant pigment that helps to protect against damage in the eyes, and which may reduce the risk of macular degeneration and blindness. Sweetcorn also has some fibre for good bowel health and potassium for balanced blood pressure.


Using frozen sweetcorn saves on food waste as you can take out just the amount you need, and it’s also the most economical when cooking in large quantities. The bonus with canned, though, is that it’s already cooked, so once drained it can be added straight to salads and salsas. Just watch out for those canned with added sugar or salt.

For a portion guide, 3tbsp kernels count as one of your five-a-day and provide around 98 calories. Naturally low in fat, most of the calories come from starchy carbohydrate, with a third from intrinsic sugars (the type we don’t need to worry about), making it a medium-GI food – good for refuelling after exercise.

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About Healthy Food Guide

Get the health ‘cheats’ that work wonders in the May issue of Healthy Food Guide! We reveal six ways to get your metabolism working harder to help you burn more calories, share smart budget cooking tips to help cut down on waste, and give you new versatile veg ideas to help whittle your waist. Plus, we launch the #HFGsugarchallenge to arm you with ideas on trimming the excess, and help you get back in the saddle with our expert guide to cycling. Find it all in the latest issue, available to download now.