corn

Corn is the most abundant grain crop. Corn is high in starch and protein. It is also a source of potassium, thiamine and fiber.

Benefits:

• A good source of folate and thiamine.
• A rich source of lutein.
• Air-popped unbuttered popcorn is low in calories and very high in fiber.

Drawbacks:

• The niacin in corn is not released in the human digestive tract.
• Corn lacks lysine and tryptophan, two essential amino acids needed to make a complete protein.

Sweet corn, which is harvested while still immature, is the type consumed as a vegetable. It can be cooked in several different ways. A cup of air-popped plain popcorn has only 30 calories, making it an ideal, high-fiber snack.